Sugar is everywhere! It’s in your morning coffee, your midday snack, and probably even your salad dressing. We’ll start with the good news: it gives us energy, fuels our brain, and let’s be real here, it tastes amazing. But sugar also has a dark side. Understanding how it works in the body is key to making healthier choices.
What Is Sugar, Really?
Sugar is a type of carbohydrate, and it comes in many forms including glucose, fructose, sucrose, lactose, and more. When we eat sugar, our body breaks it down into glucose, which enters the bloodstream and becomes a primary source of energy for our cells.
How the Body Uses Sugar
When you eat something sugary, your blood glucose levels rise. In response, your pancreas releases insulin, a hormone that helps move glucose into your cells, where it’s used for energy. Any excess glucose gets stored in the liver and muscles as glycogen or if those stores are full, it turns into fat.
Your brain also loves sugar. It runs primarily on glucose, which is why sugary snacks seem to give you a quick mental boost.
So, What’s the Problem?
The trouble starts when we consume more sugar than our body can handle. And modern processed foods are often packed with added sugars, from sodas and cereals to sauces and snacks.
Here’s how excess sugar can negatively affect your health:
Weight Gain: Excess sugar over time can lead to weight gain. Sugary drinks are a major culprit because they add calories without making you feel full making it really easy to overindulge in sugar.
Insulin Resistance: Frequent sugar spikes can lead to insulin resistance, a risk factor for type 2 diabetes.
Heart Disease: High sugar intake has been linked to inflammation, high blood pressure, and increased fat in the bloodstream—all risk factors for heart disease.
Dental Problems: Sugar feeds the bacteria in your mouth, leading to plaque buildup and tooth decay.
Mood Swings: Sugar can affect mood-regulating hormones, leading to irritability, fatigue, and even symptoms of depression.
Natural vs. Added Sugar
Not all sugar is created equal. Fruits and vegetables contain natural sugars, but they also come with fiber, vitamins, and antioxidants. Added sugars which are added during processing or preparation offer no nutritional benefits and are the ones to watch out for.
Four Way to Cut Back (Without Hating Life)
Reducing sugar doesn’t mean giving up sweetness completely. Here are a few tips:
Read labels and watch for sneaky names like corn syrup, dextrose, or cane juice.
Choose unsweetened versions of yogurt, oatmeal, and drinks. We can hear you groan from here! Maybe try gradually mixing in unsweetened version into your sweetened version to get used to the new less sugary flavor.
Satisfy your sweet tooth with whole fruits instead of processed snacks. BUT you can also indulge in your not-so-healthy favorite sweet treats in moderation too.
Gradually reduce sugar in your coffee or tea and you’ll adjust over time.
Sugar isn’t inherently evil and it’s essential fuel for our bodies. By understanding how sugar affects your body and making mindful choices, you can enjoy the sweet things in life without letting them control your health. Consult your physician about what is a healthy level of sugar intake for you.
Revan Health
Revan Health provides welcoming, respectful family medicine for all from infants to geriatrics. We understand the pain and frustration that comes with not feeling heard by your family care provider. We believe access to respectful care is key to improving medicine adherence and overall life satisfaction for our patients. Like us on Facebook or visit us at revanhealth.com.