The Surprising Effects Of Sugar On The Body

Oh, sugar, that sweet trickster! Like that “friend” who seems nice but isn’t a good buddy. That’s sugar for you—hiding in your snacks, making them taste better, but really, the effects of sugar on the body are drastic.

But hey, no finger-pointing here. We’re just laying out the facts for you to think about: Is sugar a top pal or a backstabbing buddy?

Like many, I can’t really get by without my sugar fix. It’s a guilty joy, as we often say.

Now we need to find out the real deal about sugar. Turns out, its sweet taste hides some nasty truths. We’re not just talking about diabetes. Eating too much sugar can also cause big health issues like gaining weight, swelling inside your body, liver problems, and high blood pressure.

But let’s be clear,

We’re not here to make sugar out to be the bad guy or make you feel bad for liking something sweet. A little bit of something is okay, right? But it’s good to know what’s what so you can choose wisely.

By the end of this article you will understand how sugar works once it goes into your body, how much is too much, and how to make informed decisions that satisfy your sweet tooth while keeping your health in check. So, let’s get started!

What Is Sugar?

Sugar is a type of carbohydrate that plays a complex role in our body. When we eat sugar, it quickly gets into our blood. Glucose gives fast energy to our cells, while fructose goes to the liver and gives energy slowly.

But there’s more to know about sugar. 

Fruits, veggies, and dairy naturally contain sugar, while people add sugar to baked treats, soda, sweets, cookies, and more.

Sugar can make plain food taste much better. It adds sweetness to anything you like.

However, it is important to remember that too much sugar can have adverse effects on the body.

Different Types Of Sugar

Carbohydrates in sugar are classified into four categories: monosaccharides, disaccharides, oligosaccharides, and polysaccharides. Let’s break down the information to understand better the effects of sugar on the body.

Monosaccharides(One sugar molecule)	Disaccharides(Two sugar molecules)	Oligosaccharides(Two to ten sugar molecules)	Polysaccharides(Ten or more sugar molecules)
Glucose (Found in foods that are rich in carbohydrates, including bread, potatoes, and fruit)	Sucrose(Found in cane sugar and beetroot sugar)	Raffinose(Found in sugar beet molasses and whole grains)	Starch(Found in bread, rice, pasta, potatoes and cereals)
Fructose (Found naturally in fruits, fruit juices, some vegetables, and honey)	Lactose(Found are dairy products)	Stachyose(Found in green beans, soybeans, and other beans)	Glycogen(Found in nuts, dry fruits, bananas, apples, and oranges)
Galactose(Found in dairy products, avocados, sugar beets, other gums and mucilages)	Maltose(Found in wheat, cornmeal, barley, and several ancient grains)		Cellulose(Found in root and leafy vegetables, legumes, and some fruits such as pears and apples)

Sugar Alias: The Many Faces Of Sweetness

Sugar goes by many names. It’s like that person who changes their name on social media every other week to avoid drama. Except in this case, it’s to confuse you and hide in plain sight.

So, when you’re reading the food labels, keep an eye out for these aliases and decide for yourself which is a healthy option for you, to reduce the effects of sugar on the body.

• Table Sugar
• Honey
• Coconut Sugar
• Jaggery
• Brown Sugar
• Palm Sugar
• Agave Nectar
• Maple Syrup
• Dates
• Corn Syrup
• High-Fructose Corn Syrup (HFCS)
• Fruit Juice Concentrate
• Xylitol
• Maltitol
• Sorbitol
• Mannitol
• Erythritol
• Lactitol
• Isomalt
• Stevia
• Monk Fruit
• Acesulfame Potassium
• Advantame Aspartame
• Neotame
• Saccharin
• Sucralose
• And the list goes on…

They’re all different types of sugar, and they all have one thing in common: they’re sweet, addictive, and can mess with your health.

Why Does Your Body Need Sugar, and What Happens When You Eat It?

Imagine your body like a fancy, new piece of technology, I dunno, maybe a high-end smartphone. So, what is that one thing without which your phone can never work? Oh, yeah, battery power.

Sugar is… battery power! for your body. The very thing that will keep you going and able to run around and move and think and bake and read and Netflix binge.

In order to digest the sugar from the treat you eat, your digestive system turns it into glucose. That glucose then jumps into your bloodstream and seeks out your cells as the VIP guest at an elite party. It ensures that everything from your brain to your muscles is working smoothly.

Hold on, before you go in to dive into a pile of candy, here is a catch on the effects of sugar on the body.

Your body loves balance. But a little bit of sugar keeps your cells singing, and your brain sharp, and gets you going for the rest of the day.

But when you over-consume sugar, your body begins to perform like a phone that is beginning to overheat. The extra sugar turns into fat, which can cause you to gain weight, as well as various other health problems like diabetes, liver problems, and heart disease.

And here’s where it gets a bit more interesting.

Your brain is practically a sugar addict. Ever notice how you crave sweets when you’re stressed or bored? 

That’s your brain screaming for a quick energy fix. It’s like your brain is saying, “I can’t deal right now, just give me sugar!” But indulging these cravings can start a vicious cycle, making you want more and more, like a bad reality TV show you just can’t quit.

So, next time you reach for that sugary treat, remember: your body needs sugar but in moderation. 

Understanding What Is Added Sugar 

Now imagine you are at your local grocery shop, filling your trolley with foods YOU feel it’s a healthy choice, guess what? Added sugar lurks almost in everything you pick up. It’s just like an invite-less guest arriving at every party.

Now, added sugar is different from the natural sugar found in fruits and veggies. It’s that extra sugar that is put into your food or drink by the manufacturer during processing, but why?

Because sugar makes things taste better, and it keeps you coming back for more.

What Does Added Sugar Do To Your Body?

Yes, foods with added sugar provide a temporary energy boost to your body. But then you experience an energy crash, when you feel completely drained and reach for more sugar.

Excessive intake of sugar for a longer period is responsible for obesity, diabetes, risk of getting nonalcoholic fatty liver disease, and heart disease.

Processed foods are replacing traditional foods rich in whole grains, vegetables, and legumes in India, at a significant cost. First, get to know where the added sugar is hiding.

Where Does Your Added Sugar Come From?

Know where hidden sugars creep into your diet—from cereals to sauces—and eat better to reduce the effects of sugar on the body.

• Breakfast Cereal: One might think that cereals are a healthy way to start the morning. Most cereals pack hidden sugars. It is like beginning your day with candy.
  
• Flavored Yogurt: Those colorful yogurts on the supermarket shelves with fruit on top often pack more sugar than desserts, despite looking healthy.
  
• Flavored Coffee Drinks: That flavored latte you love so much? The syrups might taste good, but they’re just liquid sugar, so your coffee becomes a dessert.
  
• Salad Dressings: You feel like you’re eating healthily with that salad. However, many of those dressings are sugar traps that make those greens just as sugary.
  
• Granola and Protein Bars: These bars promote themselves as healthy snacks but actually contain as much sugar as a candy bar.
  
• Packaged Snacks: Manufacturers add too much sugar to snacks like cookies and chips to enhance taste and extend shelf life.
  
• Sauces and Condiments: Believe it or not, ketchup, barbecue sauce, and some pasta sauces contain huge amounts of sugars which turn those savory meals sweet.

How Sugars And Sweeteners Affect Your Health?

Imagine that you are enjoying that small dessert at a family gathering, and you are thinking that it does not hurt because a little sugar is just that. But sugar of any form is more harmful than you believe. Come let’s break down the disadvantages of sugar.

• Energy Spikes and Crashes: Sugar provides a quick boost to your blood sugar level. Afterwards, slowly it reaches its low levels and makes one feel lethargic and sluggish. It’s like an energy roller coaster ride that leaves one feeling utterly exhausted.

• Weight Gain: Too many sugary concoctions show the way for weight gain. Sugar raises the level of insulin that gives way to fat storage in the body, particularly in the belly area. Maintaining weight can be harder leading to obesity as the after effects of sugar on the body.

• Heart Health: Sugar causes blood pressure, increases inflammation, and also causes higher levels of bad cholesterol. All these become the reasons for heart disease.

• Diabetes Risk: Regularly consuming sugar in any form leads to insulin resistance. So later your body does not respond well to insulin. This can lead to type 2 diabetes, it’s a serious condition that affects your body’s ability to regulate blood sugar levels.

• Tooth Decay: Sugar feeds the bacteria in your mouth. These bacteria produce acid that attacks tooth enamel, leading to cavities and tooth decay. Regular sugary snacks can result in frequent trips to the dentist.

• Liver Problems: Too much sugar, especially fructose, can overwhelm your liver in trying to cope. One digests fructose in the liver, and that organ converts it to fat. The fat accumulates and can cause non-alcoholic fatty liver disease, NAFLD. It can cause very serious damage to your liver over the long term.

• Emotional Eating: Sugar tends to result in such an emotional eating cycle. When you consume sugar, your neurons release dopamine, creating a feel-good sensation in your brain. This feels great for a moment. Actually, this results in craving and overeating for the purpose of regaining that sense of pleasure.

While artificial sweeteners might seem like a healthy option, some studies suggest they can disrupt your body’s ability to regulate calorie intake leading to overeating and gaining weight. 

What Are Sugar Substitutes?

Sugar substitutes are sweeteners that people use instead of regular sugar. They provide sweetness without the same calories or the same impact on the body as sugar.

They exist in various forms and appear in different foods and drinks. Some usual sugar substitutes include:

Artificial Sweeteners: 

• Aspartame: They appear in different forms and enhance various foods and drinks. Diet sodas, sugarless desserts, gum, and sugarless yogurts contain them. They are sweeter than sugar but carry low calories.

• Sucralose: Splenda is a commonly used name to refer to them. Manufacturers use them in baking goods, beverages, sauces, and syrups. It is unaffected by heat, making it the preferred sweetener for preparing food.
  
• Saccharin: They are also available in soft drinks, sweetener packets, and some low-calorie candies. It is very sugary but reminds of licorice in its aftertaste.
  
• Acesulfame Potassium (Ace-K): Manufacturers introduced ace-K to the market as a non-caloric sweetener used in diet drinks, protein shakes, and baked goods. They often pair it with other sweeteners to enhance taste.
  
• Neotame: Currently in use with dairy products and frozen desserts, it is extremely powerful. Neotame is much sweeter than other commercial proteins such as Aspartame.

Natural Sweeteners: 

• Stevia: They are extracts from Stevia foliage. You can find it in drinks, desserts, and cereals. It is way sweeter than regular sugar and has a hint of licorice flavor to it. Stevia is used for weight loss benefits.
  
• Erythritol: It occurs in certain fruits and hence also in fermented foods. Sugar-free gums, chocolates, and packaged goods are among its uses.
  
  The sweetness scale of it is about 60-70% as sweet as sugar and with only a tiny amount of calories. You can see this ingredient in chocolate brands like Ditch Your Guilt, based in Mumbai.
  
• Xylitol: This ingredient can be found in sugar-free gums, candies, mouthwash, and toothpaste. It is as sweet as sugar but has fewer calories and its glycemic index is low.
  
• Agave Nectar: This is derived from the agave plant. They are used in beverages, baked goods, and dressings. It’s sweeter than sugar and has a lower glycemic index.
  
• Honey: A natural sweetener that is also used in teas, baked goods, and sauces. It contains more calories than sugar but has beneficial antioxidants reducing the effects of sugar on the body.

Novel Sweeteners

• Monk Fruit Extract: It is derived from monk fruit. They are used in beverages, yogurt, and low-calorie snacks.
  
  It is much sweeter than sugar and contains no calories. They are recently used by chocolate companies to give zero-calorie chocolates to include in the sugar free diet. (smart marketing)
  
• Allulose: They are found in small quantities in some fruits, and used in beverages, ice creams, and baked goods. It has about 70% of the sweetness of sugar but very few calories.
  
• Tagatose: They are naturally found in dairy products and fruits They are used in beverages, breakfast cereals, and frozen desserts. It has a similar sweetness to sugar but fewer calories.
  
• Trehalose: A naturally occurring sugar in mushrooms and yeast, used in energy drinks and processed foods. It’s slightly less sweet than sugar.
  
• Brazzein: A protein-based sweetener found in the fruit oubli which belongs to West Africa. They are used in beverages and dairy products. It’s hundreds of times sweeter than sugar and calorie-free.

WHO’s Role In Supporting Countries To Cut Sugar Intake

The World Health Organization assists countries such as India in reducing sugar consumption and thus facilitating better public health. This is the role it will play in the multipronged attack against sugar consumption:

• Guidelines and Recommendations: Evidence-backed guidelines provided by WHO say that added sugars should not form more than 10% of total daily energy intake. It recommends cutting it below 5% for alternative health benefits.
  
• Policy Support: WHO supports governments in developing and implementing policies. This involves taxes on sugary beverages as well as labeling regulations and marketing restrictions, especially for children.
  
• Public Awareness Campaigns: WHO supports campaigns by informing the public of risks associated with high intake of sugars. This involves publications to inform people of hidden sugars in foods and the need for a balanced diet.
  
• Research and Data Collection: It conducts and supports research in the area of effects and patterns of sugar intake on the body. This is done to monitor the progress toward its objectives and to inform future health policies.
  
• Capacity Building: The WHO provides training and resources to health professionals and policy gatekeepers for the purpose. We need workshops, seminars, or other educational materials to assist in implementing sugar reduction measures.
  
• Collaboration with Other Organizations: WHO works in collaboration with other international organizations and even local organizations to offer healthier food environments. Some of the collaborations are NGOs, the private sector, and academic institutions.

A Word From Fitelo On The Effects Of Sugar On The Body

So, there you have it, folks. Sugar-this sweet troublemaker-is more than just a yummy addition to your food. It is everywhere, lurking in your meals like an uninvited guest who would not leave. But now you know its secrets and you can make smarter choices.

Research conducted during the last five years summarized that a diet of more than 150g of fructose per day reduces insulin sensitivity

Remember, balance is the name of the game. Enjoy those sweet treats, but don’t let sugar take over your life. Look out for sugars in your favorite foods hiding in sneaky places and try and familiarize yourself with alternative versions of these foods. 

Stay in balance, and know exactly what you are working with in trying to take control of sugar for your health. You deserve to feel good about yourself, and a bit of knowledge will go a long way in getting you there. So have that next sugary treat and at least you’ll know precisely what you are really getting yourself into.

Here’s to a healthier, smarter you!

Frequently Added Questions

How Much Sugar Should Your Children Eat Daily?

Children aged 2-18 should consume less than 25 grams (6 teaspoons) of added sugars per day, according to the American Heart Association. This helps prevent health issues like obesity and dental problems.

What Is The Daily Recommended Sugar For Men And Women?

WHO provided limits for an added sugar intake for adults to be less than 10% of total energy intake. This means 50 grams, 12 teaspoons per day for the average adult.

What Is The Nutrition On Sugar?

Sugar is an empty calorie. It does not contain essential nutrients. Its excessive consumption is harmful to health. It causes obesity and diabetes.

Are There Any Sugar Regulations In India?

Yes, there are some sugar regulations in India—labeling the sugar content per serving and the advertisement of sugar-related food products to children. But there isn’t any specific nation-wise sugar tax imposed.

What Is Sugar Tax?

The government imposes a sugar tax on sugary drinks to decrease their consumption rates and address public health issues like obesity and diabetes. Its aim is to discourage purchasing unhealthy beverages by increasing their prices.

Why Is Sugar So Addictive?

Serotonin is elevated due to sugar, like other addictive drugs. This results in a cycle of cravings and rewards—thus, overeating and dependence on sugar for good feelings towards self.

What Are Some No Sugar Diet Foods?

There are multiple no-sugar foods someone should consider, and they range from vegetables, fruits, proteins such as chicken and fish, whole grains like quinoa and oats, nuts, seeds, and other dairy products that contain no sugar.

What Is The Sugar That Is Good For You?

Healthy natural sugars, found in fresh fruit, vegetables, and dairy, play a crucial role in a properly balanced diet that supports growth. They also provide essential nutrients and fiber, unlike added sugars found in processed foods.

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.

Disclaimer

This blog post was written to help you make healthy and better food choices. So, be aware and take care. The most important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor or dietitian before starting, if you have any concerns.

Eat healthy and live healthy. Enjoy a long, happy life.