Sugar is one of the most popular ingredients added to foods in the entire world, but especially in the United States. It’s not only found in cookies, cakes, and candies but also in various processed foods such as bread, ketchup, soft drinks, soups, peanut butter, cereals, and salad dressings.
In the last few years, there has been a lot of effort to regain control of what we put on the table and in our bodies. Social media is often, especially in the time of New Year’s resolutions, flooded with no-sugar challenges. Health gurus are throwing all their hate on sugar.
But should we really say no to sugar forever? How bad is its bad side? Can we find a good one?
Let’s find out!
The Good
The nutritionists that would have you believe that you need to eliminate all sugar from your diet are wrong unless you have a medical condition that requires doing so (and that’s something you need to check with your physician first).
We shouldn’t forget that simple sugars are important carbohydrates that the human body needs. Carbs we eat break down into glucose cells, which are stored or immediately used for energy. Fructose is more fat-producing than glucose, so it’s not the preferred source of energy.
In any case, it is important to consume sugar in moderation. According to the American Heart Association, men should consume no more than nine teaspoons of added sugar a day, while women shouldn’t eat more than six teaspoons.
Some natural sugars that are okay to eat in small amounts include:
So, the next time you crave a sweet treat, think about healthy alternatives. For example, go for an ice-cold smoothie made with yogurt and frozen berries instead of ice cream, a crunchy fruit instead of a cookie, a fruit salad instead of cake, and dried fruit instead of candy. When you want an energy boost, ditch the sweetened coffee, Red Bull, or Gatorade and instead look for healthy energy drinks that contain ingredients such as taurine, caffeine, creatine, and L-Theanine.
The Bad
Time for the bad news: you’re probably consuming more sugar than you are aware. It’s even in those products that are supposedly “sugar-free.” Even tea can contain 7% of added sugars, while soft drinks contain about 25%.
Now, remember what we’ve said about the daily amounts of sugar we can consume. If you don’t eat it in moderation, you can have various complications such as fat gain, weight gain, and lowered insulin sensitivities.
A diet high in sugar has also been linked to a higher risk of developing acne by increasing inflammation and oil production.
Worst of all, sugar is known for its addictive properties, which can be a big problem for those who are trying to lose weight. It causes an artificial “high” that is often compared to drugs, but it soon leads to an energy crash.
Sugars that can go in “the bad” group include cane sugar, sucanat, rapadura, and stevia (when it’s not 100% pure).
The Ugly
We’ve already mentioned that the human body uses certain types of sugar for energy. However, if we eat sugar but don’t use that energy for physical activity, it’s just a useless nutrient. It can also be a harmful ingredient that causes various health problems. This is especially the case with artificial sweeteners, sugar alcohols, high-fructose corn syrup, and GMO beet sugar.
One of the first things we learn as kids is that sugar is bad for our teeth. It feeds harmful bacteria in the mouth and causes tooth decay.
Frequent consumption of large amounts of sugar can also lead to fat building up in the liver. Large amounts of fructose from added sugars, specifically, can cause insulin resistance, which is the leading driver of type 2 diabetes.
A diet high in sugar is also associated with increased chances of developing depression.
Research also suggests that large amounts of sugar in your diet can increase the risk of cancer by increasing the other risk factors, such as insulin resistance and obesity. High-sugar diets have been associated with heart disease, which is the leading cause of death worldwide. This happens because such diets cause inflammation, high triglyceride levels, and high blood pressure.
Key Takeaway
There are two sides to a medal and three sides to sugar – the good, the bad, and the ugly. The most important side to watch is your health. The key to sugar consumption is moderation and making sure to get your sweets from natural sources.
