by Nzinga N. Garvey, MBA
The debate surrounding the effects of sugar on our health continues to rage on. For context and clarity, naturally occurring sugar is found in all carbohydrate-containing foods, like grains, fruits, vegetables and dairy. Doctors agree that it is perfectly fine to consume natural sugar from whole foods, as these are rich in fiber, antioxidants, essential minerals, protein and calcium.
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By ingesting these foods, our bodies experience the desired effect of a gradual energy release due to their slow digestion. Nevertheless, issues arise when there’s an excessive intake of added sugar. This refers to the added sugar incorporated by manufacturers into products for taste enhancement or longer preservation. What we find in our typical American diet is the overconsumption of added sugar from products including carbonated soft drinks, energy drinks, flavored yogurts, cereals, cookies, cakes, candy and various processed foods. Surprisingly, added sugar is also found in seemingly unsweetened items like ketchup, soups, bread and cured meats. Ultimately, most of us are ingesting more sugar than we realize.
It is our consumption of excess sugar, specifically refined sugars and high-fructose corn syrup, that has played a significant role in the rise of obesity, diabetes, cancer and other related health issues over the past few decades. Ranked among the highest consumers ofsugar globally, the United States produces approximately 9 million tons of sugar annually(while the sugar industry receives as much as $4 billion in annual subsidies in the form ofprice supports, guaranteed crop loans, tariffs and regulated imports of overseas sugar).
According to the US Department of Agriculture, Americans consume as much as 77.1pounds of sugar and related sweeteners per person per year (otherwise stated, around 77 grams of added sugar per day). That is nearly twice the limit the department recommends, based on a 2,000-calorie diet. According to the Centers for Disease Control (CDC), over the last 30 years, the rate of Americans who are obese or overweight grew 27% among all adults, to 71% from 56%, with African-Americans overrepresented in the national data.
Statistics from the American Diabetes Association paints a grim picture about diabetes, with roughly 12% of the US population (37.3 million persons) being diagnosed with the chronic illness. Sadly, 1.4 million Americans are diagnosed with diabetes every year.
As diabetes and heart disease continues to ravage our communities, it is incumbent on us to better understand what is happening in our bodies when we consume too much sugar. When we consume large amounts of sugar, particularly in the form of refined sugars and high-fructose corn syrup, our bodies are forced to produce increased levels of insulin tomanage the surge in blood sugar. Over time, this consistent demand for insulin leads to cellsbecoming less responsive to its effect; a condition known as insulin resistance. As our body’s cells become less receptive to the actions of insulin, glucose uptake becomes impaired.
Consequently, blood sugar levels remain elevated, requiring the pancreas to produce even more insulin to compensate. This vicious cycle of high insulin levels and insulin resistance creates a state of chronic hyperinsulinemia, a hallmark of early-stage type 2 diabetes. It is important to note that excessive added sugar intake can elevate blood pressure and escalate chronic inflammation, both pathways leading to heart disease. Furthermore, indulging in too much sugar, particularly through sugary beverages, triggers weight gain by deceiving the body’s appetite control, as liquid calories lack the satiety of solid ones.
Often, I have found myself in the trap of not being able to ‘eat just one’; not recognizing the addictive nature of sugar. What I have come to better understand is that consuming sugar triggers the release of dopamine, a neurotransmitter associated with pleasure and reward.
Over time, repeated consumption of sugary foods can lead to the desensitization of dopamine receptors, requiring higher amounts of sugar to achieve the same pleasurable response. This phenomenon mirrors the way drugs of abuse affect the brain. Sugar’s ability to activate brain regions linked to cravings and addiction contributes to the propensity for compulsive overeating and difficulties in moderating consumption. Thus, savvy food manufacturers focus on formulations that achieve a “bliss point” that optimizes the sugar content of products to trigger addictive responses in consumers, leading to overconsumption. It is important to note that the addictive properties of sugar highlights its role in driving overconsumption and obesity-related health issues.
To better monitor our own added sugar intake requires us to better understand how to interpret the Nutrition Facts panel that appears on most of our packaged foods and beverages. Take a look in your freezer at your favorite Oreo Cookies & Cream ice cream. There on the Nutrition Facts panel you will see the Incl. Added Sugars line underneath the line for Total Sugars. The label discloses that this product has 15 grams of added sugar per serving, that’s 60 calories from added sugar alone, not taking into account the other ingredients. And when reaching for your thirst-quenching 12-ounce bottle of Gatorade after an intense workout note that you are actually consuming 32 grams of added sugar or 128 calories that have zero nutritional value.
So what level of sugar intake should we all be striving to achieve?
The American Heart Association recommends that we adhere to the Daily Added Sugar Limit; for men that translates to no more than 9 teaspoons (or 36 grams) of added sugar a day and for women no more than 6 teaspoons (or 25 grams). As a rule of thumb, we should not ingest any more than 6% of total calories from added sugar each day. What I found to be the most helpful in reducing my own sugar intake was focusing first on reducing the amount of added sugar I ate. By subtracting added sugar from my diet, I was able to have my own palate adjust over time (reducing my natural sweet cravings).
I began by examining the Nutrition Facts panel of my selected food items and looked to avoid or cut back on the foods that contained: brown sugar, corn sweetener, corn syrup, fruit juice concentrates, high-fructose corn syrup, honey, invert sugar, malt sugar and molasses and the dreaded syrup sugar molecules ending in ‘ose’ (dextrose, fructose, glucose, lactose, maltose, sucrose).
The second area that I focused on was tackling the added sugar I drank. I, like many other coffee enthusiasts and tea aficionados, added sugar or sweet flavorings to my beverages. By eliminating any added sweetener to my coffee and tea and significantly increasing my water intake, I was able to cut back on my daily consumption of added sugars.
I cannot deny that high sugar consumption is a multifaceted issue requiring both individual and societal changes to promote healthier dietary habits and better management of chronic illnesses. In addition to our own self-monitoring of our added sugar intake, we are in need of more conversations about public health policies and initiatives aimed at improving dietary habits and reducing the prevalence of diet-related diseases.
For me, I continue to seek out more health-related information that supports my quest for a healthier lifestyle. By making conscious dietary choices that change my relationship with sugar I am actively working towards better health and wellbeing.
