Photo by Ella Olsson
While sugar is a source of energy, it doesn't provide any other nutrients. This is why sugar is often referred to as "empty calories". Consuming too much sugar can lead to health problems such as weight gain, tooth decay, and increased risk of heart disease.
In this article, we will explore the impact of sugar on different aspects of our health, including the brain, mood, teeth, joints, skin, heart, liver, diabetes, obesity, and sleep.
Sugar and the Brain
The brain is one of the largest consumers of energy in our body, and glucose, a form of sugar, is the main source of energy for every cell in the brain. Because the brain is so rich in nerve cells, or neurons, it is the most energy-demanding organ, using half of all the sugar energy in the body.
Brain functions such as thinking, memory, and learning are closely linked to glucose levels and how efficiently the brain uses this fuel source. If there isn't enough glucose in the brain, for example, neurotransmitters, the brain's chemical messengers, are not produced and communication between neurons breaks down. In addition, hypoglycemia, a common complication of diabetes caused by low blood sugar levels, can lead to loss of energy for brain function and is linked to poor attention and cognitive function.
However, while the brain needs glucose, too much glucose can be harmful. A 2012 study conducted by researchers at the University of California, Los Angeles, indicated a positive relationship between fructose consumption, another form of sugar, and cell aging. In addition, a 2009 study, conducted by a team of scientists at the University of Montreal and Boston College, linked excessive glucose consumption to memory and cognitive deficiencies.
The effects of glucose and other forms of sugar on the brain can be most profound in the case of diabetes, a group of diseases in which high levels of blood glucose persist over a prolonged period of time. Type 1 diabetes is a disease in which the immune system destroys the cells in the pancreas that produce insulin, a hormone used by the body to keep blood glucose levels under control. Type 2 diabetes, caused by dietary factors and other environmental factors, is a condition in which cells become overwhelmed by insulin and fail to respond properly; they become insulin resistant.
Sugar and Mood
The foods we eat can have many effects on our mood and emotions. When we are hungry and craving food, we can be grumpy, angry, or even furious. When we've had a delicious meal, we can feel uplifted and euphoric. However, the foods we eat can also have long-term implications for our health. In particular, excessive sugar consumption can affect mood and increase the risk of depression.
A 2021 study by the Centers for Disease Control and Prevention (CDC) shows that this increase in sweet indulgences can negatively affect mood, sleep cycle, and both the physical and mental health of the average American more than we would prefer to acknowledge. Research shows that excessive added sugar consumption can lead to chronic health problems such as type 2 diabetes and heart disease, but is also highly correlated with mood imbalances and can even lead to long-term depression.
The short-term effects of high glucose levels (the main sugar found in our blood) caused by sucrose consumption (i.e., table sugar) on our mood are that they can decrease alertness and cause higher levels of fatigue within the first hour after eating. According to a study in Neuroscience & Biobehavioral Reviews, sugar usually does not improve any aspect of mood, challenging the idea that sugar could provide a temporary "high."
High sugar intake has been associated with depression and negative mental health symptoms after several years. Research shows that added sugar intake over time can have a long-term impact on mental health, while lower added sugar intake may be associated with better mental health. Added sugar consumption has been associated with increased blood pressure and inflammation, which have both been linked to depression. Diets high in sugar can lead to rapid increases and crashes in blood sugar, leading to fluctuations in hormone levels and mood states. The addiction-like effects of sugar on dopamine levels (the pleasure and reward chemicals in the brain) could connect frequent sugar consumption with depression.
Sugar and Teeth
Sugar and oral health are closely linked. It is well known that sugar can cause tooth decay, but the process by which this happens is more complex than it first appears.
Our mouth is full of bacteria, some beneficial, others harmful. Two of the most destructive bacteria found in the mouth are Streptococcus mutans and Streptococcus sorbrinus. They feed on the sugar we consume and form dental plaque, a sticky, colorless film that forms on the surface of the teeth. If plaque is not removed by saliva or brushing, the environment in the mouth becomes more acidic and cavities can begin to form.
When the bacteria in the mouth digest sugar, they produce acids. These acids demineralize tooth enamel, the shiny, protective, outer layer of the tooth. Saliva helps reverse this process through a natural process called remineralization. Minerals in saliva, such as calcium and phosphate, help enamel repair itself by replacing the minerals lost during an "acid attack". This process helps to strengthen teeth.
However, the repeated cycle of acid attacks causes mineral loss in enamel. Over time, this weakens and destroys enamel, forming a cavity. Simply put, a cavity is a hole in the tooth caused by tooth decay. It is the result of harmful bacteria digesting sugar from food and producing acids. If left untreated, the cavity can spread to the deeper layers of the tooth, causing pain and possible tooth loss.
Sugar and Joints
Sugar can have a significant impact on joint health. Excessive sugar consumption can exacerbate joint pain due to the inflammation it causes in the body. In fact, studies have shown that sugar can trigger inflammation in several types of arthritis.
Arthritis is a condition that primarily affects bones and joints due to inflammation. Foods that cause inflammation can exacerbate arthritis symptoms. Sugar is one of these foods that cause inflammation and should be limited or avoided.
A study showed that women who drink just one sugary drink a day had a 63% higher risk of having positive markers for rheumatoid arthritis. In another study, young adults who drank sugary drinks (sodas, apple juice, and fruit drinks) more than 5 times a week are 3 times more likely to develop inflammatory arthritis!
In addition, sugar can cause inflammation in the body, which can affect joints. If you have arthritis, you may notice that sugar worsens your symptoms. Therefore, it is essential to be aware of the amount of sugar we consume and strive to limit added sugar consumption to maintain optimal joint health.
Sugar and Skin
Sugar can have a significant impact on skin health. Excessive sugar consumption can accelerate the skin aging process and contribute to the appearance of skin problems such as acne.
One of the main ways sugar affects the skin is through the process of glycation. Glycation is a process where sugar molecules attach to blood proteins and form harmful molecules called advanced glycation end products (AGEs). AGEs can damage collagen and elastin, two essential proteins for maintaining skin elasticity and firmness. This process can lead to the appearance of wrinkles and sagging skin.
In addition, sugar can cause inflammation in the body, which can affect the skin. Inflammation can accelerate the skin aging process and contribute to the appearance of skin problems such as acne. A study showed that people who consume a large amount of added sugars have a higher risk of developing moderate or severe acne.
Also, sugar can affect skin hydration. Sugar can disrupt the skin's ability to retain water, which can lead to dry skin. Dry skin may be more prone to wrinkles and other signs of aging.
Sugar and Heart
Excessive sugar consumption can have a significant impact on heart health. Studies have shown that diets high in sugar can lead to obesity, inflammation, and high levels of triglycerides, blood sugar, and blood pressure - all of these factors are risk factors for heart disease.
Sugar can also act directly on the heart and arteries. Research suggests that diets high in sugar affect the heart in several ways: - Triglycerides: When you eat too much, your body stores the extra calories as fats called triglycerides. Sugary diets can increase triglycerides in your body. And having high levels of triglycerides increases the risk of heart disease. - LDL Cholesterol: Weight gain linked to sugary diets can lead to higher levels of LDL cholesterol. LDL - commonly known as "bad cholesterol" - causes atheroma plaques that can block blood vessels and the heart. - Blood Pressure: Obesity linked to sugary diets can contribute to high blood pressure, which can increase the risk of heart disease. - Inflammation: Sugar can cause inflammation throughout your body. A diet high in sugar can lead to chronic inflammation, which can stress the heart and blood vessels and increase the risk of heart disease.
Sugar and Liver
Sugar can have a significant impact on liver health. Excessive sugar consumption can lead to the accumulation of fats in the liver, which can lead to non-alcoholic fatty liver disease.
Non-alcoholic fatty liver disease is a condition where the liver is full of fats, even if the person does not consume alcohol excessively. This is a serious condition that can lead to cirrhosis, a condition that can cause liver failure.
A study showed that people who consume a lot of sugary drinks, such as sodas, have a higher risk of developing non-alcoholic fatty liver disease. The sugar in these drinks is quickly absorbed into the bloodstream and reaches the liver, where it is turned into fats.
In addition, sugar can increase inflammation in the liver. Inflammation is a normal reaction of the immune system to injuries and infections, but when it is chronic, it can cause damage to tissues and organs. A study showed that diets high in sugar can increase inflammation in the liver, which can lead to liver damage.
Sugar and Diabetes
Diabetes is a chronic condition that affects how your body turns food into energy. Most of the food you eat is broken down into sugar (glucose) that enters your bloodstream. When your blood sugar level rises, it signals your pancreas to release insulin. Insulin acts like a key that allows the sugar in your blood to enter your body's cells, where it is used as energy.
However, in the case of diabetes, this process does not work as it should. In type 1 diabetes, your body does not produce insulin, and in type 2 diabetes, your body does not produce enough insulin or does not use it well. The result is a high level of sugar in the blood.
Excessive sugar consumption can play a role in the development of type 2 diabetes. Added sugar in foods and drinks adds calories without adding nutrients, contributing to weight gain and, ultimately, obesity. Obesity is a major risk factor for type 2 diabetes.
In addition, consumption of sugary drinks can lead to insulin resistance, a condition in which your body's cells do not respond correctly to insulin. Insulin resistance can lead to high blood sugar levels and, ultimately, type 2 diabetes.
Sugar and Obesity
Sugar can have a significant impact on body weight and can contribute to the development of obesity. Added sugar in foods and drinks adds calories without adding nutrients, which can lead to weight gain and obesity.
Obesity is a major risk factor for many chronic diseases, including type 2 diabetes and heart disease. In addition, obesity can affect quality of life and can lead to mental health problems, such as depression.
A study showed that people who consume a lot of sugary drinks, such as sodas, have a higher risk of developing obesity. These drinks are loaded with fructose, a simple type of sugar. Consuming fructose increases hunger and desire for food more than glucose, the main type of sugar found in starchy foods.
In addition, studies show that excessive fructose consumption can cause leptin resistance, an important hormone that regulates hunger and tells your body to stop eating. Leptin resistance can lead to high blood sugar levels and, ultimately, type 2 diabetes.
Conclusion
Sugar, especially added sugar, can have a significant impact on our health. From affecting the brain and mood, to damaging teeth and joints, to causing serious health problems such as heart disease, diabetes, and obesity, the effects of excessive sugar consumption are vast and varied.
Understanding how sugar affects different parts of our body can help us make better choices regarding diet and lifestyle. By reducing sugar consumption, we can improve our health and quality of life.