For the past three weeks, I have been working actively to avoid simple refined sugars and carbohydrates. It has not been easy. There are sugary temptations everywhere. From sweet pastries at breakfast, to a small dessert after lunch or a hidden chocolate bar that is poorly hidden from me at home by my caring wife. I eat when I am stressed, and when I am stressed, that stress becomes the trigger and excuse for a habit to indulge in a quick energy source on the go, sugary foods.
But I am determined to win the fight. My willpower has been stretched to the max over the past weeks, and I am making progress. I have none of the negative health effects attributed to increased sugar consumption, but I have decided not to wait until such time that they may appear. “Hi, my name is diabetes, nice to meet you, let me fuck up your daily life.” No thanks, it is time to take action now.
So, how did we get here?
The Rise of Sugar Consumption:
Prior to 1850, sugar was a luxury commodity reserved for royalty and the wealthy. It’s believed that the teeth of Queen Elithabeth I of England were completely black from sugar consumption while Louis XIV suffered from serious tooth decay from an early age. Some suggest that this is why we never see royals and wealthy people from that period smile in paintings. Others believe the serious facial expressions were more a result of the cultural norms or perhaps the long time it took sitting still for these paintings. Luckily, while sugar consumption hasn’t gone down, dentist skills have improved, so that we are able to post perfect selfies on social media for instant feedback and gratification.
The rise of sugar was a direct result of the stuff becoming more affordable by advance in technology during the Industrial Revolution and accelerated by the advent of colonial plantations and the transatlantic slave trade. Once a rare and treasured commodity, sugar transformed into a mainstream ingredient and a prevalent component of our diets.
Sugar has many applications, including uses for medicine, as a sweetener and as a preservative. In England it gained prominence as the latter that triggered a shift from butter and bread to bread and jam as a common meal [1] . A habit that for many people still persists today.
Nowadays, sugar is difficult to avoid. From beverages to processed foods, sugar is omnipresent and has led to a surge in sugar-related health issues.
Health impacts of excessive sugar consumption:
The detrimental effects of excessive sugar consumption have become increasingly apparent. There is clear evidence that eliminating or drastically reducing sugar intake has significant health benefits. Yet, it can be difficult to achieve as sugar trickers the reward centers in our brains holding the potential of getting us hooked more than we may realize. It takes focus and hard work to reduce or completely eliminate sugar from our meals.
So beyond the opening anecdote about royal tooth decay, what are the main dangers of sugar consumption?
A 2023 study published in the BMJ [2] , suggests a stunning list of 45 diseases that are linked to high sugar consumption.
While going through all of these would be beyond the scope of this article, here is a nice list of potential causes for being unwell and death to consider:
1. Obesity: Consuming high amounts of sugar, especially in the form of sugary beverages, can contribute to weight gain and increase the risk of obesity.
2. Type 2 diabetes: A diet high in added sugars has been linked to an increased risk of developing type 2 diabetes. Excessive sugar intake can lead to insulin resistance, where the body's cells become less responsive to insulin.
3. Cardiovascular diseases: High sugar intake has been associated with an increased risk of heart disease, including conditions like high blood pressure, elevated triglyceride levels, and unhealthy cholesterol profiles.
In fact, a recent Harvard Medical School article [3] suggests that “too much added sugar can be one of the greatest threats to cardiovascular disease.”
As sugar intake can lead to “higher blood pressure, inflammation, weight gain, diabetes, and fatty liver disease” these health conditions have a knock on effect leading to an ”increased risk for heart attack and stroke" [4]
4. Non-alcoholic fatty liver disease (NAFLD): Excessive sugar consumption, particularly in the form of fructose, can contribute to the development of NAFLD, a condition characterized by fat accumulation in the liver.
7. Metabolic syndrome: Consistent high sugar intake has been linked to metabolic syndrome, a cluster of conditions including abdominal obesity, high blood pressure, high blood sugar, and abnormal blood lipid levels, which collectively increase the risk of heart disease, stroke, and type 2 diabetes.
8. Certain cancers: Some studies suggest a potential association between high sugar intake and an increased risk of certain types of cancer, such as pancreatic, colorectal, and breast cancer.
9. Inflammation: Excessive sugar consumption can promote chronic low-grade inflammation in the body, which has been linked to various health problems, including heart disease, diabetes, and certain cancers.
Beyond the above, some studies also point to sugar as a cause for cognitive ability decline, Altzheimer’s disease and dementia. [5]
So what happens in the body when we consume sugar [6]:
When we consume sugar, several chemical reactions occur in the body to metabolize and utilize it for energy. Here are the main steps involved:
1. Digestion: In the mouth, enzymes called amylases break down complex carbohydrates (including sugars) into simpler sugars like glucose. This process continues in the small intestine, where enzymes such as sucrase, lactase, and maltase further break down disaccharides (like sucrose, lactose, and maltose) into monosaccharides (such as glucose, fructose, and galactose).
2. Absorption: The monosaccharides, primarily glucose, are then absorbed into the bloodstream through the walls of the small intestine.
3. Insulin release: The rise in blood sugar levels triggers the release of insulin from the pancreas. Insulin helps transport glucose from the bloodstream into cells for energy production or storage.
4. Cellular energy production: Inside the cells, glucose undergoes a series of chemical reactions known as cellular respiration. This process occurs in the mitochondria and involves glycolysis, the Krebs cycle (also known as the citric acid cycle or TCA cycle), and the electron transport chain. Ultimately, glucose is converted into ATP (adenosine triphosphate), the energy currency of cells.
5. Glycogen storage: When glucose levels are high, the liver and muscles can convert excess glucose into glycogen through a process called glycogenesis. Glycogen serves as a storage form of glucose that can be later broken down and used for energy.
6. Fat storage: If the body has surplus glucose beyond its immediate energy needs and glycogen storage capacity, it can convert the excess into fatty acids through a process called lipogenesis. These fatty acids are then stored as triglycerides in adipose tissue, contributing to fat accumulation.
The above is a simplified explanation of the chemical reactions involved in sugar metabolism in the body. The actual biochemical processes are complex and regulated by various enzymes and hormones.
Can you become addicted to sugar?
Sugar addiction, also known as a "sweet tooth" or "sugar dependency," refers to a pattern of compulsive and excessive consumption of sugary foods or beverages. Some individuals may experience behaviors and symptoms similar to addiction when it comes to sugar.
Sugar can activate the brain's reward system, releasing dopamine and promoting a pleasurable sensation. This reinforcement mechanism can create cravings and a desire for more sugar. Over time, individuals may develop a tolerance to sugar, requiring larger amounts to experience the same level of pleasure.
Signs and symptoms associated with sugar addiction can include:
1. Intense cravings for sugary foods or beverages.
2. Loss of control over sugar consumption, despite attempts to cut down.
3. Persistent consumption of sugar despite negative consequences on health or well-being.
4. Withdrawal symptoms when reducing or abstaining from sugar, such as irritability, mood swings, or headaches.
5. Difficulty moderating portion sizes and a tendency to overeat sugary foods.
6. Neglect of other nutritious foods in favor of sugary options.
7. Feeling guilty or ashamed about sugar consumption but finding it challenging to stop.
While many people can enjoy sugar in moderation without developing addictive behaviors, some individuals may be more susceptible to the reinforcing effects of sugar on the brain.
Conclusion:
The positive impacts of eliminating sugar from our diets cannot be overstated. Scientific research consistently demonstrates the numerous health benefits, including weight loss, improved insulin sensitivity, reduced inflammation, and enhanced energy levels. As we reflect on the historical rise of sugar consumption, we recognize the urgent need to prioritize our health and make conscious choices about our dietary habits. By reducing our sugar intake, we empower ourselves to lead healthier, more fulfilling lives, free from the adverse effects of this sweet temptation.
What changes did I experience?
As mentioned in the beginning, my war on sugar started 3 weeks ago. I won many battles and lost a few where my willpower slipped. Perhaps, this was to be expected. Sometimes though, it wasn’t that I slipped, more that it wasn’t all that obvious. I would eat something and later realize that it contained a good amount of added sugar.
So, this has not been a sugar detox by far. Rather, it has been a shift in consciousness towards paying attention with the intention of avoiding sugar. I not only reduced added and refined sugar consumption, but even my intake of whole fruits which I ate like a monkey previously.
As a result my total cholesterol level dropped to 185 as of this morning and my elevated uric acid levels found during a recent routine annual blood test fell back into the acceptable range.
I am determined to keep this up and make my improved eating habits permanent.
Stay strong and focussed.