How Sugar Affects the Body

Based on a study from 2019, the average American consumes 17 teaspoons of added sugar a day - whether from sodas, candies, cookies, or seemingly healthier foods such as yogurt and granola. At this rate, that is 57 pounds of added sugar consumption per year. While a little sweetness in life is fine, the impact of sugar on the human body is profound and complex. The National Institutes of Health published a study that stated, "Excessive sugar intake is in turn associated with adverse health conditions, including obesity, metabolic syndrome, and inflammatory diseases." How are sugars processed in your body, and what effects do they have on your long-term health?

When you consume sugar, your body breaks it down into glucose, which then enters your bloodstream. This leads to a spike in blood sugar levels, providing a quick burst of energy. However, this energy boost is short-lived. After the initial spike, your body releases insulin to help cells absorb the glucose. If too much insulin is released, your blood sugar levels can drop rapidly, leading to what's known as a "sugar crash." This can leave you feeling tired, irritable, and craving more sugar to regain energy - creating a vicious cycle.

Some sugars are found naturally in foods, such as fruits, vegetables, and milk. "These are healthful additions to your diet," says Dr. Andrew Bremer, a pediatrician and NIH expert on sweeteners. "When you eat an orange, for instance, you're getting a lot of nutrients and dietary fiber along with the natural sugars." To put it into perspective, it would take nine cups of strawberries to equal the same amount of fructose in one 20-ounce bottle of soda.

Sugar has a powerful effect on the brain, particularly on its reward system. When you eat sugar, it triggers the release of dopamine (a neurotransmitter associated with pleasure and reward). This is why sugary foods can be so addictive: they literally make you feel good, even if only temporarily. Over time, your brain can become less sensitive to sugar, meaning you need more to achieve the same pleasurable effect. This can lead to overconsumption and a higher risk of developing harmful health conditions.

One of the most well-known negative effects of sugar is its contribution to weight gain. Excessive sugar consumption can lead to an increase in fat storage, especially around the abdomen. This is because insulin not only helps regulate blood sugar levels but also signals your body to store fat. High sugar intake is linked to a cluster of conditions known as metabolic syndrome, which includes high blood pressure, elevated blood sugar levels, excess body fat around the waist, and abnormal cholesterol levels. Having this syndrome significantly increases the risk of heart disease, stroke, and type 2 diabetes.

High sugar intake can also cause inflammation in the body, which can manifest in various ways, including skin problems. Glycation, a process where sugar molecules attach to proteins, can damage collagen and elastin (the proteins that keep your skin firm and youthful). This can lead to premature aging, wrinkles, and sagging skin. Some studies suggest that high glycemic diets, which include sugary foods, may also be associated with an increased risk of acne.

In addition, sugar is also notorious for its detrimental effects on oral health. When you eat sugar, it interacts with the bacteria in your mouth to produce acid. This acid can erode tooth enamel, leading to cavities and tooth decay. Good oral hygiene, including regular brushing and flossing, can help mitigate the effects of sugar on your teeth. However, reducing sugar intake is one of the most effective ways to protect your oral health in the long run.

Given all of the potential risks, it is important to be mindful of your sugar intake. The American Heart Association recommends no more than 6 teaspoons (25 grams) of added sugar per day for women and 9 teaspoons (38 grams) for men. Children between 2 and 18 years old should eat fewer than 6 teaspoons of added sugar per day. If you need to reduce your sugar intake, start reading food labels because many processed foods - including breads, ketchup, cereals, and soups - contain hidden sugars. In addition to the nutrition panel's list of sugars and added sugars, check for ingredients such as high fructose corn syrup, sucrose, glucose, cane sugar, brown rice syrup, barley malt, dextrose, and dextrin. Many dieticians and nutritionists remind patients, "Don't drink your calories." Water, unsweetened teas, or sparkling water with a splash of lemon are better alternatives than sweet drinks such as sodas, energy drinks, sports drinks, and juices.

While sugar, in moderation, can be a part of a balanced diet, it is crucial to be aware of how much you're consuming and the impact it can have on your overall health.