Is Eating Sugar Really That Bad For Your Health?

Should You Really Be Concerned?

In short, YES! Thank you, that’s all folks, and do have a good evening.

Seriously though, extensive research has established the harmful effects of consuming too much sugar, with adverse physical and mental outcomes ranging from heart disease, obesity and type 2 diabetes to anxiety and depression. Did you know that sugar can be as addictive as cocaine or tobacco?

This is because the same reward system in our brains that keeps us coming back to drugs or cigarettes also reacts to sugar.

Research has shown that consuming sugar activates the same brain regions that are stimulated by addictive substances, leading to a cycle of rewards and cravings that sustain sugar addiction.

Over time, frequent intake of sugar can lead to a depleted reward system and reduced pleasure from other activities.

Table of Contents:

Insulin Resistance Overview
Unwanted Fat Accumulation
Impaired Immunity
Natural vs Refined Foods

Insulin Resistance

Is Eating Sugar Really That Bad For Your Health?

Sugar provides a quick hit of energy, which is why it’s often consumed before physical activity. Small quantities of sugar can give us the necessary energy for short-term bursts of activity, but overconsumption can be harmful.

High intake of sugar can cause blood glucose spikes, insulin resistance, and a general feeling of tiredness and fatigue, making it difficult for you to exercise or stay active.

Unwanted Fat Accumulation

The amount of carbohydrates you eat should, in a perfect world, be equivalent to the amount of energy you expend as a result of your daily activity. If most of your day does not involve physical activity, eating too much food in general and specifically carbohydrates, contributes significantly to weight gain and obesity.

When you consume sugar, glucose is released into the bloodstream, and any excess glucose gets stored as fat in your body. Over time, this fat accumulation can lead to obesity, which is linked to a host of health problems.

Impaired Immunity

Sugar consumption can have a negative effect on your immune system. Large amounts of sugar can cause inflammation in the body, leading to a weakened immune response.

This means your body is less able to fight off infections and illnesses, making you more susceptible to colds, flu, and other viruses.

Do you need to be reminded, after certain worldwide events, why a strong immune system is something you would probably want to have?

Natural Sugar vs Refined Sugar

Many people believe that natural sugars found in fruits or honey are healthier than added sugars in processed foods. While it’s true that natural sugars come with other nutritional benefits, the sugar-metabolizing process in the body remains the same.

Sugar is Sugar. Too much natural sugar is still harmful to our health, just as excessive consumption of added refined sugars is.

Additionally, fruits also have fructose which can predispose you to fatty liver disease. As with most things, moderation is key. Try to stick to the more sour or less sweet end of the spectrum.

Note:

An important caveat for pre-menopausal women is to avoid low carbohydrate diets the week before your period up to the first day of your period. 
This does not mean you can go crazy and scarf down all the sugary snacks you can find. Feel free to partake of small servings of healthy complex carbs like plantains and sweet potatoes for that week.

Bioclinic Naturals

PGX

Controls Blood Sugar: PGX helps to balance and maintain blood sugar levels within the normal range.
Reduces Glycemic Index: It can lower the glycemic index of meals by up to 60%, moderating blood sugar spikes after eating.
Promotes Fullness: By expanding in the stomach, PGX promotes a lasting feeling of fullness, which can reduce overall food intake.
Supports Healthy Weight Loss: Assists in weight management, which is often beneficial for maintaining stable blood sugar levels.
Natural and Stimulant-Free: PGX is a natural option without stimulants, making it a preferable choice for managing diet and blood sugar.

Overall, sugar in general, and refined sugar in particular, is an addictive and dangerous substance that all too often leads to a host of terrible health problems. By understanding its effects on both mind and body, we can make informed decisions about how much sugar we consume and take steps to intensively reduce our overall intake.

Choosing healthier alternatives to sweeten food and drinks, such as Stevia, Monk Fruit, and Non-GMO Allulose, and implementing Blood Glucose Regulation support interventions, can help us avoid the long-term consequences of excess sugar consumption.

Biotiquest

Sugar Shift

Transforms excess sugars into mannitol, which the body naturally eliminates, reducing inflammation.
It enhances gut mannitol production, preventing harmful protein buildup.
Increases butyrate production, improving gut and brain health.

Sugar Synonyms
Agave Nectar , Barley Malt Syrup , Barley Malt , Brown Rice Syrup , Buttered Syrup , Cane Juice , Cane Juice Crystals , Caramel , Carob Syrup , Corn Sweetener , Corn Syrup , Crystalline Fructose , Date Sugar , Dehydrated Cane Juice , Dextrin , Dextrose , Florida Crystals , Fructose , Fruit Juice , Fruit Juice Concentrate , Glucose , Golden Syrup , High-Fructose Corn Syrup , Honey Crystals , Honey , Lactose , Liquid Fructose , Malt Syrup , Maltodextrin , Maltol , Maltose , Mannose , Maple Crystals , Maple Syrup , Muscovado , Panela , Panocha , Raisin Juice Concentrate , Refiner's Syrup , Rice Syrup , Saccharose , Sorghum Syrup , Sucanat , Sucrose , Syrup , Treacle , Turbinado , Yacon Nectar

Research

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Konstantinos Mantantzis, Friederike Schlaghecken, Sandra I. Sünram-Lea, Elizabeth A. Maylor, Sugar rush or sugar crash? A meta-analysis of carbohydrate effects on mood, Neuroscience & Biobehavioral Reviews, Volume 101, 2019, Pages 45-67, ISSN 0149-7634,
https://doi.org/10.1016/j.neubiorev.2019.03.016

Audzeyenka, I., Rachubik, P., Typiak, M., Kulesza, T., Topolewska, A., Rogacka, D., Angielski, S., Saleem, M. A., & Piwkowska, A. (2021). Hyperglycemia alters mitochondrial respiration efficiency and mitophagy in human podocytes. Experimental Cell Research, 407(1), 112758.
https://doi.org/10.1016/j.yexcr.2021.112758

Diaz-Vegas, A., Sanchez-Aguilera, P., Krycer, J. R., Morales, P. E., Monsalves-Alvarez, M., Cifuentes, M., Rothermel, B. A., & Lavandero, S. (2020). Is Mitochondrial Dysfunction a Common Root of Noncommunicable Chronic Diseases? Endocrine Reviews, 41(3).
https://doi.org/10.1210/endrev/bnaa005

Yi, H.-S., Chang, J.Y., Shong, M., 2018. The mitochondrial unfolded protein response and mitohormesis: a perspective on metabolic diseases. Journal of Molecular Endocrinology 61, R91–R105..
https://doi.org/10.1530/jme-18-0005

Marrs, C., Lonsdale, D., 2021. Hiding in Plain Sight: Modern Thiamine Deficiency. Cells 10, 2595..
https://doi.org/10.3390/cells10102595

Edoardo Mannucci, Ilaria Dicembrini, Angelo Lauria, Paolo Pozzilli; Is Glucose Control Important for Prevention of Cardiovascular Disease in Diabetes?. Diabetes Care 1 August 2013; 36 (Supplement_2): S259–S263.
https://doi.org/10.2337/dcS13-2018

Wang, J., Huang, X., Fu, C. et al. Association between triglyceride glucose index, coronary artery calcification and multivessel coronary disease in Chinese patients with acute coronary syndrome. Cardiovasc Diabetol 21, 187 (2022).
https://doi.org/10.1186/s12933-022-01615-4

Huang Y, Chen Z, Chen B, Li J, Yuan X, Li J, Wang W, Dai T, Chen H, Wang Y, Wang R, Wang P, Guo J, Dong Q, Liu C, Wei Q, Cao D, Liu L. Dietary sugar consumption and health: umbrella review. BMJ. 2023 Apr 5;381:e071609.
doi: 10.1136/bmj-2022-071609

Chukwuma, C.I., Matsabisa, M.G., Erukainure, O.L., Ibeji, C.U. and Islam, M.S., 2019. D-mannitol modulates glucose uptake ex vivo; suppresses intestinal glucose absorption in normal and type 2 diabetic rats. Food bioscience, 29, pp.30-36.

Kim, C.Y., Lee, J.H., Kim, B.H., Yoo, S.K., Seo, E.S., Cho, K.S., Day, D.F. and Kim, D., 2002. Production of mannitol using Leuconostoc mesenteroides NRRL B-1149. Biotechnology and Bioprocess Engineering, 7, pp.234-236.

Soetaert, W., 1990. Production of mannitol with Leuconostoc mesenteroides. Mededelingen van de Faculteit Landbouwwetenschappen, Rijksuniversiteit Gent, 55(4), pp.1549-1552.