Refined Sugar and Health
| By Jacob Inman | Category: Inspiration and Wellness
Do you know how much sugar you're drinking?
I’m sure you’ve heard some awe-inspiring factoids related to the amount of refined sugar that’s in the foods we eat and drink every day. For example, the average 12-ounce can of soda contains between 10-13 teaspoons of sugar in the form of high fructose corn syrup! This really does sound like a lot, but someday when you are really bored and have nothing else to do, take the time to actually measure out 10 teaspoons of sugar into a heaping pile on your kitchen counter. It’s much more interesting to see it in this context than attempting to peer through an aluminum soda can using your x-ray vision.
It is also interesting to look at some facts related to sugar consumption on more of a macro scale. Consider the fact that the average person consumes 20-30 teaspoons of refined sugars per day which equates to roughly 9,125 teaspoons per year. At 4 grams per teaspoon, this totals about 36,500 grams, or nearly 81 pounds of sugar per person per year!! I failed to mention that this adds approximately 400 calories per day to our diets.
By comparing the average sugar intake noted above to what it was nearly 80 years ago (about 20 pounds per person per year then), we can see that sugar consumption in the U.S. has risen sharply over the years. This really shouldn’t be a surprise considering the ramp up in the amount of pre-packaged, processed foods that are a staple of the American diet. Two things, in particular, have created a culture with a diet in which large amounts of refined sugars are consumed: First, the advent of high-fructose corn syrup (HFCS) and second, the low- or no-fat revolution of the early 1990′s.
In the 1970′s Japanese researchers developed the production process that creates high fructose corn syrup. Enzymes are used to turn cornstarch into a slurry of two types of liquid sugar – glucose and sucrose. Production costs for HFCS are relatively inexpensive when compared to other sweeteners such as pure cane sugar or natural honey. This fact, coupled with the sugar quotas enacted in 1982, which make the importation of cane sugar into the U.S. very expensive, have created a huge increase in foods which are packaged with HFCS as one of the main ingredients.
The “low-fat” marketing blitz of the 1990′s was, in part, due to the USDA guidelines which warned us against the overconsumption of fats and oils. Fad diets became all the rage and packaged food producers caught on by stamping all of their products with the “low-fat” moniker. What many people don’t realize though is that the fat being removed had to be replaced with something else. Take a good guess at what that something is – yep, it’s likely HFCS. It adds taste, and it’s cheap – what more could a food producer ask for?
IMPACTS OF REFINED SUGAR ON HEALTH
It’s interesting to understand what happens inside of one’s body as a result of what we ingest or are exposed to within the environment.
Let’s look at it in the context of drinking a sugary beverage, for instance a can of soda containing HFCS. Because this refined form of sugar is already broken down into its final form used by our bodies for energy, it is absorbed very quickly into our bloodstream. Because of this, our blood sugar levels spike rapidly which signals our pancreas to start pumping out large amounts of insulin, a hormone which assists in lowering or regulating our blood sugar levels.
An overzealous pancreas and increased amounts or insulin release have the potential to create a myriad of health problems, most of which are based on inflammation. For example, cardiovascular disease and certain types of cancers (because of the increase in free radicals) have been linked to the increase in refined sugars over the years. Arthritis, osteoporosis, and breathing difficulties such as asthma are impacted by refined sugar consumption as well. Additionally, concrete links have been made between sugar intake and migraine headaches.
Some of the most visible and real health impacts that refined sugars contribute to are related to our mood and well being. Our widely varying levels of blood glucose create crankiness, irritability, mood swings, anxiety, depression, and often times extreme levels of fatigue. Find me a person who’s major source of daily fluids are sugary drinks and I will guarantee that their overall energy levels are low, they feel fatigued most of the time, are moody and anxious, and very likely struggle with maintaining a healthy weight.
Over-consumption of sugar and attention deficit hyperactivity disorder (ADHD) have also been linked. It has been proven time and time again that a significant shift in a child’s diet away from refined sugars can have a remarkable impact on his or her ability to focus. Attend a birthday party for a group of 5-year olds where they’re serving cake, ice-cream, and soda. Take note of what goes on there, then come back and disagree with me if you so choose.
Take the initiative to consciously reduce your intake of refined sugars. In fact, consider proving to yourself what an impact you can make on your overall level of health and sense of well being by doing so. For one month, I challenge you to eliminate as many sources of added sugar from your diet as possible. Take daily or weekly notes on how you feel and monitor any changes in your weight over that time. You will likely find that it’s much easier than you think, and the benefits that you see may change your mind about sugar for good!!!
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It is a common belief among parents and educators that the over consumption of sugar is linked to Attention Deficit Hyperactivity Disorder (ADHD). However, this theory is not supported by sound research in the field. Of course too much sugar is not good for anyone, but sugar does not cause ADHD.
I agree with Portia. Recent functional MRI’s on the brain of individuals with ADHD show that ADHD causes alterations in the brain that are not impacted by what you eat. Of course, while sugar may help exacerbate ADHD symptoms of attention and hyperactivity, recent research does not support a link between the two.
Does anybody remember back in the “dark ages” when mom cooked those wonderful pound cakes and homemade pies? I remember watching the CUPS of sugar that were added to the recipe! Nobody was worried about the kids getting “hyper” because we went out to play!!!! We had swings. We played tag! We jumped rope. We were not allowed to sit in front of the computer and drool and watch crazy men and aliens shooting each other……….. Does anybody remember those days??
Portia and Cooper,
Thanks for your comments regarding the role of refined sugars on ADHD. We agree that the link between ADHD and refined sugars is rather weak, i.e. more often than not, clinical studies show little or no correlation. Thanks for your input!
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Has anyone ever experienced hot flashes after consuming refined sugar?
my father has diabetis and since i was a child, he continuously, upto now, teach us reagarding the bad effects of taking too much sugar found on those beverages like softdrinks and how hard it is to live with such illness.
with my father as my model, i am much acquainted with the right sugar intake found on fruits and vegetables (for i am a vegetarian by heart)…
i really relate to this post… thanks for the information…. great job!
i almost think the actual empty calories from these items such as sugar soda is a byproduct. the real problem is the mass overloading of sugar in your body which actually ends up changing the biology over time – things such as insulin can no longer be regulated.
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Anything that is in excess is not good, too much salt cause kidney stone, too much fats causes clogging of arteries and hypertension, too much excercise causes bone and muscle injuries, and for the sugar, too much sugar causes diabetes, anything in excess is dangerous.
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If sugar drinks are on the downturn, it doesn’t look good for the refrigeration companies! Think of all those supermarket aisles full of soft drinks that will gradually disappear. Let’s hope everyone finds a cool and healthy alternative to refined sugar drinks.
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The consumption of refined sugar is also related to the social and environmental demographics. Those who live in poverty or the working poor, often consume products that are laden with sugar. Sugar is also used to preserve the foods, so it is often a double dose. Such problems and challenges we face in order to balance the health needs for all facets of our society.
i almost think the actual empty calories from these items such as sugar soda is a byproduct. the real problem is the mass overloading of sugar in your body which actually ends up changing the biology over time – things such as insulin can no longer be regulated.
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This is just one of the many other threats we find out there under several shapes: food, beverages, sweets and so on. One must be totally aware of the ingredients in every product they buy. Because this may not have visible effects from one day to another, but the long term side effects may bring serious consequences to one`s health.
[...] on your moods. Your best sources are legumes, vegetables, pastas, and cereals. And definitely avoid simple carbohydrates and sugars in foods like candy, cookies, cake, and soda, which create serious spikes and troughs in blood [...]
[...] on your moods. Your best sources are legumes, vegetables, pastas, and cereals. And definitely avoid simple carbohydrates and sugars in foods like candy, cookies, cake, and soda, which create serious spikes and troughs in blood [...]
In average quantities, chocolate does make you more alert, facilitates the release of endorphins and increases your capacity to concentrate. One can name dozens of substances and products that can bring you benefits if you consume them with moderation. This is in fact the key: balance and quantity. You will often hear the drug rehab centers Los Angeles specialists talk about moderation and how can we use this principle in order to live a balanced life. Excess is what actually causes damage in everything we do.