The Toxic Health Effects of Sugar and 5-Healthier Alternatives

The Toxic Health Effects of Sugar and 5-Healthier Alternatives | Brannick Clinic of Natural MedicineSugar is something that we all have a relationship with. For some, it may trigger memories of Grandma’s apple pie or childhood summers chasing down the ice cream truck.

 

There are positive emotions such as pleasure and joy that we associate with this sweet ingredient. Unfortunately, the nostalgia of our relationship with sugar has taken a bittersweet turn.

 

The public health implications of sugar are shocking. We’re beginning to learn our decades-long obsession with this sensory indulgence is having detrimental effects on our health.

 

What Is Sugar?

Sugar in its natural form is found in carbohydrate-rich foods such as fruits, vegetables, dairy, grains, nuts, and seeds. Consuming sugar in these whole food forms is safe in moderation due to the high fiber and phytonutrient content.

 

The body slowly digests these foods allowing for a gradual uptake of glucose. Glucose is the primary source of energy for cells in our body and is necessary for many cellular processes.

 

Health problems start to arise when we start to consume excess amounts of added sugars—sugars that are added to everyday foods to enhance flavors, extend shelf life and keep you coming back for more. These include refined white sugar, brown sugar, and high-fructose corn syrup.

 

The main source of these added sugars is found in foods such as cereals, desserts, soft drinks, flavored yogurts, candy, and most processed foods.

 

There are also hidden added sugars that are used in bread, soup, condiments, and cured meats. No wonder this is a serious health issue. Sugar is everywhere!

 

Sugar’s Sticky Fingerprints: How Our Body Reacts to This Popular Ingredient

 

        • Digestive System: A diet that is high in added sugars and processed foods contributes to the elimination of beneficial bacteria in our gut. An imbalance of gut bacteria leads to increased cravings for sugar, continuing to damage our gut health.
        • Cardiovascular System: A 15-year study on heart disease and added sugar concluded that those whose daily calories were 25% or more from sugar were more than twice as likely to die from heart disease than those whose diets were less than 10% sugar.
        • Endocrine System: Increased added sugar in our diets increases stress on the pancreas, forcing it to produce higher amounts of insulin to maintain healthy blood glucose levels. Left unaddressed this leads to insulin resistance, prediabetes, and type 2 diabetes.
        • Immune System: Highly-processed and high-sugar diets that are lower in nutrients promote disturbances in healthy intestinal bacteria. This leads to inflammation in the gut and consequently, suppressed immunity.
        • Skin: Skin being our largest organ is also affected by a high sugar diet. Sugar breaks down the proteins, collagen, and elastin which give our skin its firmness, shape, and structure. Leaving our skin feeling dull and dry with more wrinkles.
        • Dental Health: Sugar is a primary cause of tooth decay. Harmful oral bacteria feed on sugar and produce acid that damages the enamel of the teeth.

Overall, natural sugars found in foods like vegetables, dairy and fruits are safe to consume in moderation but the added sugars we find in processed foods can cause severe health complications.

 

Health issues range from the disruption of our gut bacteria, tooth decay, immune suppression, and insulin resistance plus the deterioration of our skin health.

 

It’s important to be mindful of our sugar intake and be aware of hidden sugars in everyday foods and condiments. Thankfully, there are delicious and healthier options to replace the added sugars in our diet.

 

5 Tasty Alternatives for Replacing Added Sugar in Your Diet

 

    1. Flavored water with lemon slices, cucumber, or muddled mint. These sugar alternatives add a refreshing flavor to water and satisfy cravings for flavored liquids without the added sugar.
    2. Berry smoothie for dessert is a delicious and healthy alternative to a slice of cake. Search for organic, fresh, or frozen berries and blend with organic almond or oat milk.
    3. Stevia is a sugar substitute made from the leaves of the Stevia plant. Stevia is a healthier alternative that can replace table sugar in baked goods, tea, and coffee.
    4. Unsweetened applesauce is another significantly healthier option that can replace sugar in baked goods.
    5. Dates – “nature’s candy.” Although they’re a concentrated source of sugar, the fiber and added nutrients place them lower on the glycemic index. Dates are a wonderful, raw-food, sugar replacement for healthier, sweet treats.

 

Health is the foundation of living. Without it, we can’t live our best lives. Being kind to ourselves and our bodies by paying close attention to our diets and choosing healthier options is the key to a long and healthy life. And we’re in luck because there are numerous, and healthier (and delicious!) sugar substitutes available.

 

References
    1. “The sweet danger of sugar – Harvard Health.” https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar. 
    2.  “Sugar And The Gut Microbiome | Dr. Suhirdan Vivekanandarajah.” https://sydneygastroenterologist.com.au/blog/how-too-much-sugar-affects-the-gut-microbiome/. 
    3. “Eating too much added sugar increases the risk of dying with heart ….” 6 Feb. 2014, https://www.health.harvard.edu/blog/eating-too-much-added-sugar-increases-the-risk-of-dying-with-heart-disease-201402067021. 
    4. “Can You Get Diabetes From Eating Too Much Sugar? – EndocrineWeb.” 7 Oct. 2022, https://www.endocrineweb.com/conditions/diabetes/does-sugar-cause-diabetes
    5. “Nutrition and Immunity – Harvard T.H. Chan School of Public Health.” https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/.
    6. “What Does Sugar Do to Your Skin? | FLDSCC – Florida.” 1 Nov. 2021, https://fldscc.com/2021/10/31/what-does-sugar-do-to-skin/.
    7. “Nutrition and Oral Health | American Dental Association.” 11 Oct. 2021, https://www.ada.org/resources/research/science-and-research-institute/oral-health-topics/nutrition-and-oral-health.
The Toxic Health Effects of Sugar | Brannick Clinic of Natural Medicine

The Toxic Health Effects of Sugar and 5-Healthier Alternatives

Sugar is something that we all have a relationship with. For some, it may trigger memories of Grandma’s apple pie or childhood summers chasing down the ice cream truck.

 

There are positive emotions such as pleasure and joy that we associate with this sweet ingredient. Unfortunately, the nostalgia of our relationship with sugar has taken a bittersweet turn.

 

The public health implications of sugar are shocking. We’re beginning to learn our decades-long obsession with this sensory indulgence is having detrimental effects on our health.

 

What Is Sugar?

Sugar in its natural form is found in carbohydrate-rich foods such as fruits, vegetables, dairy, grains, nuts, and seeds. Consuming sugar in these whole food forms is safe in moderation due to the high fiber and phytonutrient content.

 

The body slowly digests these foods allowing for a gradual uptake of glucose. Glucose is the primary source of energy for cells in our body and is necessary for many cellular processes.

 

Health problems start to arise when we start to consume excess amounts of added sugars—sugars that are added to everyday foods to enhance flavors, extend shelf life and keep you coming back for more. These include refined white sugar, brown sugar, and high-fructose corn syrup.

 

The main source of these added sugars is found in foods such as cereals, desserts, soft drinks, flavored yogurts, candy, and most processed foods.

 

There are also hidden added sugars that are used in bread, soup, condiments, and cured meats. No wonder this is a serious health issue. Sugar is everywhere!

 

Sugar’s Sticky Fingerprints: How Our Body Reacts to This Popular Ingredient

 

        • Digestive System: A diet that is high in added sugars and processed foods contributes to the elimination of beneficial bacteria in our gut. An imbalance of gut bacteria leads to increased cravings for sugar, continuing to damage our gut health.
        • Cardiovascular System: A 15-year study on heart disease and added sugar concluded that those whose daily calories were 25% or more from sugar were more than twice as likely to die from heart disease than those whose diets were less than 10% sugar.
        • Endocrine System: Increased added sugar in our diets increases stress on the pancreas, forcing it to produce higher amounts of insulin to maintain healthy blood glucose levels. Left unaddressed this leads to insulin resistance, prediabetes, and type 2 diabetes.
        • Immune System: Highly-processed and high-sugar diets that are lower in nutrients promote disturbances in healthy intestinal bacteria. This leads to inflammation in the gut and consequently, suppressed immunity.
        • Skin: Skin being our largest organ is also affected by a high sugar diet. Sugar breaks down the proteins, collagen, and elastin which give our skin its firmness, shape, and structure. Leaving our skin feeling dull and dry with more wrinkles.
        • Dental Health: Sugar is a primary cause of tooth decay. Harmful oral bacteria feed on sugar and produce acid that damages the enamel of the teeth.

Overall, natural sugars found in foods like vegetables, dairy and fruits are safe to consume in moderation but the added sugars we find in processed foods can cause severe health complications.

 

Health issues range from the disruption of our gut bacteria, tooth decay, immune suppression, and insulin resistance plus the deterioration of our skin health.

 

It’s important to be mindful of our sugar intake and be aware of hidden sugars in everyday foods and condiments. Thankfully, there are delicious and healthier options to replace the added sugars in our diet.

 

5 Tasty Alternatives for Replacing Added Sugar in Your Diet

 

    1. Flavored water with lemon slices, cucumber, or muddled mint. These sugar alternatives add a refreshing flavor to water and satisfy cravings for flavored liquids without the added sugar.
    2. Berry smoothie for dessert is a delicious and healthy alternative to a slice of cake. Search for organic, fresh, or frozen berries and blend with organic almond or oat milk.
    3. Stevia is a sugar substitute made from the leaves of the Stevia plant. Stevia is a healthier alternative that can replace table sugar in baked goods, tea, and coffee.
    4. Unsweetened applesauce is another significantly healthier option that can replace sugar in baked goods.
    5. Dates – “nature’s candy.” Although they’re a concentrated source of sugar, the fiber and added nutrients place them lower on the glycemic index. Dates are a wonderful, raw-food, sugar replacement for healthier, sweet treats.

 

Health is the foundation of living. Without it, we can’t live our best lives. Being kind to ourselves and our bodies by paying close attention to our diets and choosing healthier options is the key to a long and healthy life. And we’re in luck because there are numerous, and healthier (and delicious!) sugar substitutes available.

 

References
    1. “The sweet danger of sugar – Harvard Health.” https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar. 
    2.  “Sugar And The Gut Microbiome | Dr. Suhirdan Vivekanandarajah.” https://sydneygastroenterologist.com.au/blog/how-too-much-sugar-affects-the-gut-microbiome/. 
    3. “Eating too much added sugar increases the risk of dying with heart ….” 6 Feb. 2014, https://www.health.harvard.edu/blog/eating-too-much-added-sugar-increases-the-risk-of-dying-with-heart-disease-201402067021. 
    4. “Can You Get Diabetes From Eating Too Much Sugar? – EndocrineWeb.” 7 Oct. 2022, https://www.endocrineweb.com/conditions/diabetes/does-sugar-cause-diabetes
    5. “Nutrition and Immunity – Harvard T.H. Chan School of Public Health.” https://www.hsph.harvard.edu/nutritionsource/nutrition-and-immunity/.
    6. “What Does Sugar Do to Your Skin? | FLDSCC – Florida.” 1 Nov. 2021, https://fldscc.com/2021/10/31/what-does-sugar-do-to-skin/.
    7. “Nutrition and Oral Health | American Dental Association.” 11 Oct. 2021, https://www.ada.org/resources/research/science-and-research-institute/oral-health-topics/nutrition-and-oral-health.