Sugar: health effects

February 3, 2002 by Linda Lazarides
Filed under Database

Sugar, a form of carbohydrate, occurs naturally in fruit and vegetables, where it is not in concentrated form. Concentrated sugar occurs in products such as honey, syrup (e.g. maple or agave) and treacle, and highly concentrated sucrose crystals are sold as brown or white table sugar. In this form it is widely used in large amounts to sweeten foods such as cakes, biscuits, cookies, jam, desserts, confectionery, sweets, chocolate, candy and ice cream. It is also a main ingredient in soft drinks, colas, milk shakes and many alcoholic drinks, and is added to tea, coffee and other beverages. In the UK, the average consumption of concentrated sugar is about 2 lb per person per week. Since a large percentage of the population consumes less than the average, this means that an equally large percentage are consuming considerably more than 2 lb per week. Similar figures apply to the United States.

There is no nutritional requirement for concentrated sugar. All the energy needs of people with access to a normal diet can be met without consuming any added sugar in any form. And since large amounts of sugar can be consumed without a feeling of fullness (satiety), it is very easy for us to over-consume it and therefore to put on excess body weight, since sugar, whether white or brown, is a source of pure calories. Sugar also promotes tooth decay by being turned into acid by bacteria in the mouth.

Nutritionists connected with the sugar industry attempt to play down the role of sugar in obesity and tooth decay. They claim there is no evidence that sugar itself is responsible for either of these problems, and that it cannot be blamed for illnesses such as heart disease which are linked with obesity. To some extent this is true since overweight and tooth decay are caused by an abuse of sugar rather than by sugar itself. But in most cases this is an unknowing abuse. Most of the public are very poorly informed about the dangers of excess sugar consumption thanks to the power and wealth of the sugar industry, which ensures that the professionals who are officially in charge of our health rarely dare to publicize them. Some of the less well-known among these dangers are as follows.

Vitamin and mineral deficiency

We can only eat a certain number of calories a day without putting on excess weight. If 20 per cent of these calories come from sugar, you are eating only 80 per cent of the amount of vitamin-rich food which a person on a low-sugar diet eats. Can you be sure that this is enough? With all the evidence now pointing to the protective effects of eating large amounts of vitamin-rich foods against cancer and heart disease, you could be putting yourself in the high-risk category if you continue to over-indulge in sugary (and fatty) foods deficient in vitamins and minerals.

In fact a high sugar consumption even robs the body of some nutrients. Chromium and some of the B vitamins are used up and lost every time you consume sugar. Chromium deficiency is now strongly linked with heart problems and with maturity-onset diabetes. Numerous other health problems including premenstrual syndrome, chronic fatigue and acne are also linked with vitamin and mineral deficiency.

In many individuals, excess sugar consumption can also cause the body to produce too much insulin. Such people show an increased tendency to atherosclerosis. Experimental high-sugar diets have been shown to increase the level of blood fats and the stickiness of blood, thus increasing the risk of cholesterol deposits and clots. Blood clots are the cause of heart attacks and strokes.

Fluid retention

The consumption of sugar stimulates the body to produce insulin, particularly if sugary foods are consumed on their own rather than as part of a meal. Some individuals are sugar-sensitive, and produce much more insulin than others. By suppressing the formation of ketoacids, high insulin levels can interfere with the body’s excretion of sodium, leading to sodium retention. High insulin levels also promote low blood potassium levels. An excess of sodium and a lack of potassium encourage fluid retention.

Gall-bladder disease

Research studies have shown that individuals with gall stones frequently have a higher sugar consumption than those who do not.

Kidney disease

A high sugar consumption can cause enlarged kidneys and kidney damage as evidenced by increased amounts of a substance known as N-acetyl-beta-glucosaminidase. This may lead to kidney stones or to kidney insufficiency.

Crohn’s disease, ulcerative colitis and colon cancer

There is now much research which suggests that those with a high sugar consumption have a much higher risk of developing Crohn’s disease or ulcerative colitis, both being severe inflammatory bowel conditions. There is also some evidence of a higher risk of colon cancer. The mechanism for this may be the increase in gut dysbiosis which occurs when sugar is not adequately digested.

Miscellaneous

Research suggests that a high sugar consumption is also linked with a greater risk of short- or long-sightedness, gout, peptic ulcers, liver enlargement due to fat accumulation, adrenal gland enlargement, and acne. The excess insulin levels stimulated by excess sugar can interfere with the body’s production of beneficial prostaglandins, which are required for a host of important functions relating to blood pressure control, fluid and electrolyte balance, and control of blood stickiness and capillary permeability.