5 Ways Added Sugar is Hijacking your Health
Hooked on sugar? You aren’t alone. The majority of Americans cannot get enough of the sweet white powder. For many people, added sugar lights up the reward/addiction region of the brain that drives sugar addiction. Food manufacturers use the addictive nature to their advantage -- by pouring added sugar into the food supply. Added sugar is like a drug and very little is being done to protect us from the risks associated with consumption. You need to be your own advocate and educate yourself on the what are truly lower sugar options.
What is Added Sugar?
Added sugar is any source of sugar that is not naturally occurring; they are quite literally sugar that is added to the food product during processing. The truth is that “unrefined” and “unprocessed” sugars are not much better than regular sugar. At the end of the day, cane sugar is going to have a similar impact on your blood sugar levels as maple syrup. The same is true for high fructose corn syrup (HFCS) and table sugar. When broken down in the body HFCS and table sugar are both essentially 50% glucose and 50% fructose. Common sources of added sugar include cane sugar, powdered sugar, sugars that end in "ose" (eg glucose, sucrose), honey, brown sugar, molasses, corn syrup, maple syrup, brown rice syrup and anything else that ends in "syrup".
The 2020-2025 DGA recommends that less than 10% of calories come from added sugar. With the average American consuming about 3x the recommendation for added sugars -- that's 17 tsp per day compared to the 6 tsp recommendation! - we have a lot of work to do. Hundreds of different forms of sugar are hidden in foods such as salad dressing & condiments, tomato sauce, nut butter, yogurt, applesauce, chips, cereal, 'protein bars' and granola.
What’s the major culprit? Soft drinks and other sugary beverages. Over 40% of total added sugar intake comes directly from beverages, with 24% from soft drinks alone. Other sugar sweetened beverages include fruit drinks, sports and energy drinks, coffee and tea drinks and alcoholic beverages. Drinking sugar is even worse than eating it because there is no fiber or protein to slow down the spike in blood sugar levels. While we know that eating and drinking sugary foods will cause your waistline to expand, that is only the beginning of the story. Let's talk through the main ways sugar hijacks your health beyond weight gain.
The Impact of Added Sugar On Health
1. Sugar Can Cause Metabolic Problems Passed Down from Mother to Future Generations
It turns out breastfeeding is not the only thing that sets a child up for optimal health. For everyone who wants to eventually a parent, it’s important to reduce your sugar intake. High sugar foods can lead to metabolic problems that get passed down for multiple generations. Researchers also found that being obese is likely to lead to genetic abnormalities that increase risk of type 2 diabetes and heart disease and they can last for at least three generations. No matter how much you weigh, cut back on the added sugar to help set your baby up for a healthy life.
2. Sugar Can Increase Risk Factors for Cardiovascular Disease
Butter and eggs are not the cause of heart disease. It turns out sugar has been playing a pretty significant role without taking any credit. Several risk factors for Cardiovascular Disease are associated with calories from sugar and refined grains. These risk factors include high triglycerides, low HDL cholesterol and insulin resistance. While salt often takes the heat when it comes to blood pressure, sugar also has a negative impact on blood pressure. Do your heart a favor and pass on the sugary drinks and snacks.
3. Sugar Significantly Increases The Risk for Type 2 Diabetes
Dr. Mark Hyman often refers to this as Diabesity since diabetes and obesity go hand in hand. Sugar is one of the number one culprits of Diabesity. Regular consumption of soda has been associated with a higher risk of type 2 diabetes in a large 2011 study. People who consume sugary drinks (that's 1-2 cans / day) are at a 26% greater risk of developing diabetes. Other studies have reported an even higher risk.
4. Sugar Increases the Risk of Cognitive Decline
In Functional Medicine, we often refer to Alzheimer’s Disease and Dementia as Type 3 Diabetes. Structural changes in certain areas of the brain that are associated with memory decline can occur as a result of higher blood sugar levels. Preserve your brain health and mental capacity as you age by keeping sugar consumption at a minimum.
5. Sugar Can Decrease Nutrient Status
Consuming foods or beverages that are high in sugar can cause a crowd out effect for nutritious foods and nutrients. Eating excessive added sugar leads to lower vitamin and mineral levels plus weight gain! My tip would be to save your calories for unlimited vegetables rich in fiber and vibrant, anti-inflammatory polyphenols - crowd out the sugar!
What Can We Do?
It's key to take a look at what you're eating in a day and find those secret sources of added sugars. Then, make adjustments to lower the total intake if it's excessive. For example, if you're drinking a soda every day, aim to cut that back to let's say 4x/week with the aim to eliminate; replace it with an unsweetened option that you like (ie a flavored sparkling water or iced tea!). If you are choosing a flavored yogurt with 20gm sugar, try to switch that out for a low sugar option (ie with 9gm sugar) or maybe even try plain Greek yogurt & add your own mashed fruit and cinnamon inside for sweetness.
If you're looking for a little more guidance, we've got you! Our comprehensive membership program is an incredible place to begin when it comes to lowering your added sugar intake and supporting you in feeling SO many incredible benefits. Our membership program includes the recipes from Blood Sugar Reset programs + hundreds of others, a weekly meal planner, a blood sugar course, coaching calls, and more. Join us today and let's find health, together!
*Article updated in March 2024
