THE DANGERS OF SUGAR
AND WHAT IT MEANS FOR YOU
SUGAR
WHAT IS IT?
•Sugar is the general name for any sweet, short-chain, soluble carbohydrates, many of
which are used in food. They are carbohydrates, by biochemical classification.
•There are various types of sugar derived from different sources.
Simple sugars are called monosaccharides and include glucose (also known as
dextrose), fructose and galactose. The table or granulated sugar most customarily used
as food is sucrose, a disaccharide, composed of exactly 1:1 glucose:fructose ratio. (In
the body, sucrose hydrolyses into fructose and glucose). Have higher glycemic index’s
than complex carbs.
Complex Sugars/Carbohydrates: Longer chains of sugars are called oligosaccharides
or polysaccharides, meaning “made up of many parts” typically, these are referred to as
complex carbohydrates. They are found in dark grains, whole wheats, ancient grains,
etc. Have lower glycemic index’s than complex carbs.
•Sugar typically comes from plants, who produce them through photosynthesis. However,
they are only present in high enough concentrations to be extracted in sugar beets and
sugar cane.
WHY WE CONSUME SUGAR
• Sugar is consumed, mainly, for 3 reasons:
• To Preserve
•To Sweeten
•As a source of energy: Glucose (sometimes referred to as
dextrose) is the body’s main source of energy. Almost every cell in
your body has specific channels in its membrane allowed to let
glucose in, so that cellular respiration can occur and ATP (energy) is
produced.
•However, sugar is not necessarily, the most “energy-efficient”
macromolecule. As we see, fat contains more than twice the energy!
Fat/lipids
9 calories/gram
Proteins
4 calories/gram
Carbohydrates
4 calories/gram
OUR BODY’S METABOLISM OF
SUGAR
When people eat a food containing carbohydrates, the digestive
system breaks down the digestible ones into sugar, which enters the
blood.
• As blood sugar levels rise, the pancreas produces insulin, a
hormone that prompts cells to absorb blood sugar for energy or
storage.
• As cells absorb blood sugar, levels in the bloodstream begin to
fall.
• When this happens, the pancreas start making glucagon, a
hormone that signals the liver to start releasing stored sugar.
• This interplay of insulin and glucagon ensure that cells throughout
the body, and especially in the brain, have a steady supply of
blood sugar.
THE DANGERS OF SUGAR
Insulin Spikes & Reduced Insulin Sensitivity
Consuming large amounts of sugar in one sitting will cause what is
loosely defined as an “insulin-spike”. While insulin spikes are crucial
in maintaining steady energy for the body, too many insulin spikes
can have detrimental affects on your health.
Reduced insulin sensitivity, ultimately a precursor to type II diabetes,
is the direct result of a diet high in sugar.
Insulin also causes an increase in lipid synthesis, and a decrease in
the metabolization of lipids for energy. In other words, insulin
instructs the body to hold onto fat.
THE DANGERS OF SUGAR
Insulin Spikes & Reduced Insulin Sensitivity
Preliminary research with small mammals, worms, and flies has
been preformed in which reduced insulin exposure translates to a
definite increase in life span. It is for this reason that scientists
strongly believe frequent insulin spikes can increase the aging
process, and furthermore, increase the likelihood of developing agerelated diseases (Alzheimers, Diabetes, Heart Diseases and Stroke,
etc.)
Geriatrics Research; Department of Internal Medicine and Department of Physiology; Southern Illinois University School of Medicine; Springfield,
Illinois USA
THE DANGERS OF SUGAR
Age-related Diseases Related to High-Sugar Intake
Obesity and diabetes: Controlled trials have now shown unequivocally that
consumption of sugar-sweetened foods and beverages increase body weight and
body fat, and that replacement of sugar by artificial sweeteners reduces
weight.
Other studies show correlation between refined sugar (free sugar) consumption
and the onset of diabetes, and negative correlation with the consumption of
fiber.
World Health Organization's independent studies specifically distinguish free
sugars as: all monosaccharides and disaccharides added to foods by the
manufacturer, cook or consumer, PLUS sugars naturally present in honey,
syrups and fruit juices, including sugars occurring naturally in food.
American Dietetic Association. "Nutrition: Fact vs. Fiction."
THE DANGERS OF SUGAR
Age-related Diseases Related to High-Sugar Intake
Cardiovascular (Heart disease):
A number of studies in animals have suggested that chronic consumption of
refined sugars can contribute to metabolic and cardiovascular dysfunction.
Some experts have suggested that refined fructose is more damaging than
refined glucose in terms of cardiovascular risk.[
• Cardiac performance has been shown to be impaired by switching from a
carbohydrate diet including fibre to a high-carbohydrate diet.
• Switching from saturated fatty acids to carbohydrates with high glycemic
index values shows a statistically-significant increase in the risk of
cardiovascular dysfunction.
• Other studies have shown that the risk of developing coronary heart disease
is decreased by adopting a diet high in polyunsaturated fatty acids but low in
sugar, whereas a low-fat, high-carbohydrate diet brings no reduction.[8
Brown, C M; Dulloo, A G; Montani, J-P (2008). "Sugary drinks in the pathogenesis of obesity and cardiovascular diseases". International Journal of Obesity 32: S28. doi:10.
Porto, L. C. J.; Savergnini, S. S. Q.; De Castro, C. H.; Mario, E. G.; Ferreira, A. V. M.; Santos, S. H. S.; Andrade, S. P.; Santos, R. A. S. et al. (2011).
"Carbohydrate-enriched diet impairs cardiac performance by decreasing the utilization of fatty acid and glucose". Therapeutic Advances in
Cardiovascular Disease 5 (1): 11–22. doi:10.1177/1753944710386282. PMID 21282201.
THE DANGERS OF SUGAR
Age-related Diseases Related to High-Sugar Intake
Tooth decay
There is "convincing evidence from human intervention studies, epidemiological
studies, animal studies and experimental studies, for an association between the
amount and frequency of free sugars intake and dental caries" while other sugars
(complex carbohydrate) consumption is normally associated with a lower rate of
dental caries.
Foods high in simple sugars, especially those such as candies, chocolate bars,
sugary beverages etc. leave a small coating of sugar on your teeth after
consumption. The bacteria that live in your gums thrive off of these particular
sugars. As they consume the sugars, their waste produces what is known as a
“biofilm”. This biofilm then traps the bacteria between itself and your teeth, and the
bacteria effectively destroy your enamel.
Moynihan, P.; Petersen, P. E. (2004). "Diet, nutrition and the prevention of dental diseases". Public health nutrition 7 (1A): 201–226.
doi:10.1079/PHN200358. PMID 14972061.
THE DANGERS OF SUGAR
Fruits, Friend or Foe?
Fruits are typically high in Fructose, a monosaccharide that is processed much
differently than glucose (dextrose). Fructose does not have a significant impact on
insulin production, rather, it is processed in the liver. (Most cells do not contain
fructose transporters, as it is not at all necessary for the human body to survive).
Fructose, thus, favours lipogenesis (creating fats from other biological
macromolecules), and it is not surprising that several studies have found changes
in circulating lipids after subjects eat foods high in fructose.
Conclusion: As with all in life, we must be wary not to over-consume fruit. The
term “Natural Sugars” is extremely misleading, as the body treats fructose from
fruits, and fructose from processed foods, in an identical manner.
↵
Havel PJ. Dietary fructose: implications for dysregulation of energy homeostasis and lipid/carbohydrate metabolism. Nutr Rev 2005;63:133–57.
CrossRefMedline
THE DANGERS OF SUGAR
THE “GOOD FRUITS”
Fruit
Berries
Cherries
Apples and Pears
Description
Blueberries, strawberries, raspberries, blackberries, huckleberries,
salmon berries, gooseberries – they’re all packed with antioxidants and
vitamins. These little fiber bombs are the smartest, most nutritionallydense fruit you can eat. (Glycemic Index: generally low to mid-20′s)
Cherries are similar to berries in terms of their antioxidant value. They
have a bit higher natural sugar content, but they’re still very low-carb and
are an excellent source of important finer. (GI: 22)
These northern fruits are related to the rose. They’re low in sugar and
contain a respectable amount of fiber. While antioxidants aren’t exactly
overflowing from your average Granny Smith, apples (and pears) are still
a great way to satisfy a craving for sweetness without terrorizing your
pancreas. (GI: 38)
Grapefruit
Most citrus fruits are quite high in sugar, but grapefruits are not. In fact,
their effect on blood sugar is less than apples and pears at only GI:25.
Just don’t ruin a smart thing with a sprinkling of sugar on top!
Apricots and Peaches
With similar nutritional value as apples and pears, these stone fruits are
a smart way to get a good dose of vitamin C and fiber. Avoid nectarines,
which are much higher in sugar and are more akin to mangoes and
papayas. (GI: 30s)
For relative comparison: GI of Kellogs Corn Flakes =93
THE DANGERS OF SUGAR
THE “BAD FRUITS”
Fruit
Melons
Mangoes and Papayas
Pineapples
Banana
Description
Some low-carb guides will recommend melons, but you do have to be
mindful of which ones you’re going for. Both cantaloupes and
watermelons are very high in sugar (GI: 65, 100 respectively). We
recommend making melons a rare treat.
Though not as sugary as pineapples, these fruits are best enjoyed
infrequently. (GI +50 average)
Pineapple is the best source of bromelain, an enzyme that can help
with joint health and inflammation. Some folks are intolerant or
allergic (if you get irritated lip or mouth tissues after eating
pineapple, this is why). Pineapple is very high in sugar, but it’s full of
valuable nutrients in addition to bromelain, so enjoy it guilt-free from
time to time.
High in sugar and starchy carbs, best enjoyed as a treat. (GI:62)
For relative comparison: GI of Kellogs Corn Flakes =93
FINAL THOUGHTS
•
•
•
We’ve used the term glycemic index frequently throughout this seminar. The
formal definition of GI is:The effects that different foods have on blood glucose
levels (i.e., blood sugar) vary considerably. The glycemic index or glycaemic
index (GI) attempts to measure this variation. It does so by estimating how
much each gram of available carbohydrate (total carbohydrate minus fiber) in a
food raises a person's blood glucose level following consumption of that food,
relative to consumption of pure glucose (the defining standard), which has a
glycemic index of 100.
Fruits aren't evil. Enjoy them in moderation, but don’t be fooled by the term
“Natural Sugars”.
The World Health Organization suggests that less than 10% of your total
carbohydrate intake be from simple sugars. Other reputable sources (i.e.
Harvard, Mayo clinic) recommend that the average male consume 9
teaspoons of sugar a day, and the average female consume 6 teaspoons of
sugar a day. 4 grams of sugar = 1 teaspoon.
FINAL THOUGHTS
•
•
HFCS (High Fructose Corn Syrup). Now that we
know the dangers of fructose in particular, should we
be more afraid of HFCS? The short answer, not
really. HFCS is simply a processed form of sugar
containing 55% Fructose and 45% Glucose, as
opposed to sucrose (table sugar) which contains
exactly 50/50.
Although, HFCS is almost always found in highly
processed foods, so, avoiding HFCS can be a way
to avoid “garbage” or “junk” foods.
FINAL THOUGHTS
Sugar Alternative:
• Stevia: Stevia rebaudiana (Stevia) is a herb where either the leaf extract or
isolated 'steviosides' are used for sweetening. Unlike other sweeteners,
stevia is 'natural' (rather than artificial) and associated with both beneficial
pharmacological effects and some toxicity.
•
Preferentially, stevia is dosed according to taste (as it is used as a
sweetener). For prudency, and due to some toxicological data on this herb,
an estimated upper daily intake of around 8mg/kg should be used (for a
150lb human, this is 540mg). This dose is within the current recommended
intake limits, and is sufficient for anti-inflammatory and anti-oxidant effects
but insufficient for any observed toxic or infertility inducing effects of stevia.
That being said, some human studies using prolonged intake of up to 1.5g
daily show no adverse effects.
•
examine.com, Supplement Reference - Stevia
RESOURCES
•
Glycemic Index Chart for 100+ foods:
http://www.health.harvard.edu/newsweek/Glycemic_index_
and_glycemic_load_for_100_foods.htm
•
Harvard School of Public Health:
http://www.hsph.harvard.edu/nutritionsource/
•
Wikipedia!: http://en.wikipedia.org/wiki/Main_Page
•
examine.com (For supplementation references):
examine.com