What is sugar?
Sugar is a simple carbohydrate that the body converts into its primary source of energy. Natural sugar is found in fruits, vegetables, and dairy products, while added sugar is put into processed foods and beverages to enhance their flavour or extend their shelf life. Natural sugar is less harmful due to its vitamins, minerals, and fibre content, but added sugar often leads to health problems (CUIMC; UCSF).
How does sugar affect health?
Excessive sugar consumption can lead to many health problems over time.
1. Diabetes and insulin resistance
Constant sugar consumption increases blood glucose levels, leading to insulin resistance—a condition where cells become less sensitive to insulin. This is directly linked to the development of type 2 diabetes (CUIMC).
2. Heart disease
Added sugar promotes inflammatory processes in the body and increases "bad" cholesterol (LDL) levels, thereby raising the risk of cardiovascular diseases. Scientific studies also show that sugar consumption is associated with increased blood pressure (UCSF).
3. Obesity
Sugar provides many "empty" calories that do not adequately contribute to the body's nutritional needs but promote overeating. Sweetened beverages, such as soft drinks, are one of the main sources of this excess (CUIMC).
4. Liver damage
Fructose, an ingredient found in added sugar, is processed only in the liver. Over time, high levels of fructose can lead to fat accumulation in the liver, causing non-alcoholic fatty liver disease (UCSF).
5. Gut microbiome imbalance
Sugar destroys beneficial bacteria in the gut, promotes inflammation, and reduces the body's immunity. This leads to a higher risk of obesity and metabolic disorders (CUIMC).
A few more harms caused by sugar:
- It reduces immunity.
- It can disrupt mineral metabolism.
- It can cause irritability, agitation, attention disorders, and tantrums in children.
- It significantly increases triglyceride levels.
- It creates favourable conditions for reduced resistance to bacterial infections.
How to reduce sugar consumption?
1. Read labels – carefully check how much added sugar is in the food you buy.
2. Choose healthy drinks – replace sugary drinks with water or unsweetened tea.
3. Eat natural foods – choose fruits, nuts, and vegetables as an alternative to processed snacks.
4. Limit dessert consumption – reduce the amount of sugary desserts and sweets in your diet.
Sources:
• CUIMC (Columbia University Irving Medical Center) – scientific studies on the effect of sugar on the microbiome and metabolic health.
• UCSF (University of California, San Francisco) – research on the link between sugar and heart disease, liver damage, and obesity.
This article is not the author's personal opinion and is not intended to advertise food supplements. It provides general information that is not related to the purchase or use of specific products. If you have health problems, are taking medications or other supplements, consult your doctor or pharmacist before starting any new supplements. Health decisions should be made based on your individual condition and, if necessary, in consultation with a healthcare professional. If you have any comments or questions about the content on this page, please contact us by email at studija@grasole.com.
