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[wpforms id=”87″]Table sugar, also known as sucrose, is a type of carbohydrate made up of glucose and fructose that occurs naturally in many fruits, vegetables, and plants. It is the refined form of sucrose, which is typically extracted from sugarcane or sugar beets. It’s white, crystalline, and highly soluble in water, making it easy to add to a wide variety of foods and beverages. Furthermore, it’s believed that sugarcane, the main source of table sugar, was first used as a sweetener and in traditional medicine.
Is Table Sugar Good for the Body?
When consumed, table sugar is quickly digested and absorbed into the bloodstream, providing a quick source of energy. However, because it’s a refined carbohydrate with a high glycemic index, it can cause rapid spikes in blood sugar levels, which predispose one to various non-communicable diseases (NCDs). Therefore, excessive consumption can be hazardous to the body. The American Heart Association recommends that women limit daily sugar intake to 25 grams (6 teaspoons) and men limit it to 36 grams (9 teaspoons) or less. More information from the American Heart Association.
Health Implications of Table Sugar
Source of Energy
Consuming table sugar can result in a temporary energy boost due to the quick absorption of glucose into the bloodstream, but this is often followed by a drop in energy levels as blood sugar levels drop.
Effects on the Heart
The Harvard T.H. Chan School of Public Health has linked high intake of table sugar to an increased risk of heart disease and other heart-related issues. Some mechanisms by which sugar may negatively impact heart health include:
- Increased levels of triglycerides, a type of fat found in the blood, which can contribute to the buildup of plaque in the arteries.
- Increased levels of inflammation, which can damage the walls of blood vessels and lead to the development of atherosclerosis (hardening of the arteries).
- Insulin Resistance: The body’s insulin-producing cells can become less sensitive to insulin, which can cause the pancreas to produce more insulin in response. Over time, this can lead to the development of type 2 diabetes, a major risk factor for heart disease.
- Hypertension: High blood pressure is a risk factor for heart disease, and research has suggested that consuming large amounts of sugar may contribute to the development of hypertension.
Increased Blood Glucose Level
A study published in the Journal of Nutrition and Metabolism found that consuming high amounts of added sugars like table sugar can lead to rapid spikes in blood glucose levels, causing a surge in insulin production. When blood glucose levels drop, people may experience a “sugar crash” characterized by fatigue, irritability, and cravings for more sugar. To avoid these effects, it’s important to opt for complex carbohydrates that are high in fiber and nutrients.
Weight Gain
Table sugar is high in calories and provides little nutritional value, which can contribute to weight gain if consumed in excess.
Immune System
Some research suggests that high levels of sugar in the diet can impair the function of white blood cells, making the body less effective at fighting off infections.
Effects on the Liver
Non-alcoholic fatty liver disease (NAFLD) is a condition in which fat accumulates in the liver, causing it to become inflamed and damaged over time. NAFLD is a common condition, affecting approximately 25% of adults in the United States, according to the American Liver Foundation. Several studies have linked high-sugar diets to the development of NAFLD, as fructose, a component of table sugar, is preferentially metabolized in the liver and contributes to fat accumulation. This can lead to inflammation and liver damage. More information from the American Liver Foundation.
Sugar and Cancer
There is no evidence that sugar can cause cancer, but there is a link between sugar consumption and an increased risk of obesity, which is a major risk factor for cancer. While cancer cells consume more sugar than normal cells, this does not mean that sugar causes cancer. However, being overweight or obese increases the risk of at least 13 types of cancer, and overconsumption of added sugar can lead to overweight and obesity.
Does the Body Need Table Sugar?
The body does not need table sugar specifically, even though it cannot make glucose on its own. The body cells can use glucose, the simplest form of sugar, as a source of energy. Glucose is readily available from various foods, such as fruits, vegetables, and whole grains, and the body can also make glucose from other nutrients, such as amino acids and fats. Therefore, while the body requires glucose for energy, it does not specifically need table sugar, which is a refined carbohydrate providing little nutritional value beyond the energy it provides.
Advantages of Table Sugar to the Body
- Energy Source: Sugar is a quick energy source for the body.
- Mood Booster: Sugar can help increase serotonin levels, which can improve mood.
- Preserves Food: Sugar helps preserve fruits, jams, and other foods by inhibiting bacterial growth.
- Texture and Flavor: Sugar adds texture and flavor to baked goods, desserts, and savory dishes.
- Medicinal Uses: Sugar is used in some medical treatments, like wound care and cough syrups.
- Supports Gut Health: Some studies suggest that small amounts of sugar can help support gut health by feeding beneficial gut bacteria.
Disadvantages of Consuming Table Sugar
- Weight Gain: Table sugar is calorie-dense with low nutritional value, which can lead to weight gain when consumed in excess.
- Blood Glucose Spikes: Table sugar is quickly absorbed into the bloodstream, causing rapid spikes in blood sugar levels, potentially leading to a “sugar crash” when levels drop.
- Tooth Decay and Cavities: Table sugar contributes to tooth decay, as bacteria in the mouth convert sugar into acids that can erode tooth enamel.
- Chronic Inflammation: A diet high in sugar is linked to chronic inflammation, contributing to diseases like diabetes, heart disease, and cancer.
- Nutrient Deficiencies: Consuming large amounts of table sugar can displace more nutrient-dense foods from the diet, leading to nutrient deficiencies.
- Addiction: Some researchers believe that sugar can be addictive, leading to cravings and increased consumption over time.
- Rapid Aging: High sugar intake is associated with accelerated aging, as documented by studies linking it to the formation of advanced glycation end products (AGEs). Study on rapid aging.
- Mood Swings: Blood sugar fluctuations can lead to mood swings and even anxiety and depression in some individuals.
- Sleep Disruption: Consuming sugar close to bedtime can disrupt sleep by causing spikes in blood sugar levels, leading to insomnia or poor sleep quality.
Conclusion
Remember, while these are all important points to consider, table sugar can be part of a healthy diet when consumed in moderation. As a general rule of thumb, aim to limit added sugars to no more than 10% of your daily calories. For most people, this translates to around 6 teaspoons (25 grams) of sugar per day. Opt for foods and beverages that are naturally sweetened with fruit or other whole food sources of sugar to maximize health benefits.
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