Sugar and your health: The truth is not so sweet

Sugar is an ingredient that people consume daily, but how does it affect our bodies and overall health and well-being?

The American Heart Association reports that both adults and young adults in the U.S. consume on average close to 17 teaspoons of added sugar every day, more than twice the recommended daily allowance—that’s around 60 pounds of added sugar consumed in a year per person.

Let's take a closer look at the different types of sugar, how sugar can impact your health and get a better understanding of what moderation looks like.

What is sugar?

Sugar is a type of carbohydrate that can come from both natural or processed sources and provides energy that cells in our body need to function. Some of the healthiest foods, such as fruits, vegetables and dairy, contain natural sugar.

Sugar is added to processed foods to boost the flavor, help with preservation, provide texture and color or serve as a bulking agent.

Natural sugar

Natural sugars, such as fructose and lactose, are found in whole foods like fruits, vegetables and dairy products—foods that have other health benefits, such as fiber. These natural sugars are digested more slowly due and help to maintain blood sugar levels and provide sustained energy.

Added sugar

Added sugars come in many forms. Common types include sucrose (table sugar), high-fructose corn syrup and syrups like honey and agave. These sugars are often included in processed foods like baked goods, candy and sweetened beverages, like soda.

Natural and added sugars are processed the same way in the body, but natural sugars from fruits and vegetables don’t have the same negative health consequences as added sugar.

The effects of sugar on the body

Sugar can affect your body in different ways. While not all sugar is bad, such as the natural sugars found in your favorite fruits, it’s important to understand the impact too much sugar can have on your body.

How sugar affects your brain and mood

Although sugar tastes good, it can cause significant side effects on your brain and mood:

• Consuming too much sugar can lead to a sugar crash, causing feelings of jitteriness and anxiety.
• A high sugar intake has been linked to a greater risk of depression in adults.
• Sugar can also affect your mood by causing inflammation and oxidative stress in the body.
• Eating sugar releases a hormone called dopamine, leading to cravings and overconsumption.

How sugar affects your physical health

Sugar can also impact your physical health and well-being.

• Consuming too much sugar can lead to heart disease, obesity, Type 2 diabetes, fatty liver disease, elevated triglyceride levels (a type of fat found in the blood stream), tooth decay and high blood pressure.
• Sugar can also affect the body’s digestive system and cause issues such as bloating.
• The body’s response to sugar can vary depending on individual factors, such as age and health status.
• Sugar can cause inflammation in fat cells, leading to weight gain.

6 signs you may be eating too much sugar

Excessive sugar intake can lead to health issues over time. Some signs to watch for include:

1. Difficulty concentrating
2. Fatigue or sudden bursts of energy followed by crashes
3. Frequent cavities or dental issues
4. Increased thirst or dehydration
5. Skin issues like acne or dullness
6. Weight gain, particularly around the abdomen

If any of these sound familiar, it may be time to evaluate your sugar intake.

Health risks and sugar consumption

When consumed in excess, sugar can have significant impacts on various aspects of your health. Eating too much sugar over the long term increases your risk of chronic illnesses like diabetes and heart disease, among the leading causes of death worldwide.

Weight gain and obesity

Sugary foods and drinks are high in empty calories and can lead to overeating. Studies show that diets high in sugar can put you at higher risk of weight gain and obesity.

Chronic inflammation

Consuming too much added sugar can cause chronic inflammation, a key factor in conditions such as heart disease, diabetes, arthritis and certain types of cancer. It’s important to note natural sugars aren’t considered inflammatory, the problem lies in added sugars, particularly fructose.

Mental well-being

Beyond physical health, sugar can also affect our overall mental well-being. Excessive consumption can sometimes lead to energy crashes, mood swings or addictive behaviors.

Diabetes

While sugar alone doesn’t directly cause diabetes, excessive consumption can lead to weight gain, which is a significant risk factor for Type 2 diabetes. Sugary drinks and processed foods are often high in calories and can contribute to more fat in your body. Over time, this can affect insulin resistance and disrupt your metabolic health, increasing the likelihood of developing diabetes.

How much sugar is okay?

The American Heart Association (AHA) recommends limiting added sugars to no more than 6% of calories each day.

• For most women, that’s no more than 100 calories per day (25 grams) or about six teaspoons of sugar.
• For men, it’s 150 calories per day (36 grams) or about nine teaspoons.

To put it into perspective, a single 12-ounce can of soda often contains around 39 grams of sugar, which exceeds the daily recommendation in one beverage. If you have a sweet tooth and are craving a carbonated beverage low in sugar and is beneficial to your gut health, prebiotic sodas are a great healthy substitute for regular soda.

Recognizing added sugars is our first line of defense. The AHA recommends focusing on all added sugars without singling out a particular type, such as high-fructose corn syrup.

The best way to find added sugar is by being ingredient savvy, because simply looking at the nutritional labels isn’t enough. While reading labels can be helpful, it won’t distinguish between added and natural sweeteners.

Check out the ingredients listed by weight. If sugar is in the top three, you hold a product that is likely high in added sugar. Be sure to also look for other sources of sugar, including

• Cane juice
• Cane syrup
• Corn sweeteners (high fructose corn syrup)
• Fruit nectar
• Juice
• Molasses
• Malt syrup
• Honey

5 tips for reducing sugar in your diet

Eating a well-balanced diet is a great way to reduce your sugar intake each day. Simple choices can make a significant impact on your well-being.

1. Choose whole foods

Try to limit fruit juice and opt for whole fruit instead.

2. Drink smart

Drink water instead of sodas and sports drinks. Or look for fun, innovative ways to drink more water.

3. Opt for high-fiber breakfast choices

Choose breakfast cereals that contain wholesome grains and fiber or unsweetened cereal options or oatmeal with fresh fruit instead of sugary options like granola or flavored yogurts.

4. Snack wisely

Avoid the lure of the vending machine and pack vegetables, fruit, low-fat dairy and whole grain,  high-fiber crackers for snacking.

5. Read labels carefully

Don’t rely solely on nutritional panels, take the time to scan the list of ingredients for hidden sugars.

The bottom line: Is sugar bad for you?

Sugar isn’t necessarily “bad,” but its impact depends on how much you consume and where it comes from. Natural sugars paired with nutrients can be part of a healthy diet, while excess added sugars can lead to inflammation, weight gain and chronic diseases over time.

Moderation and mindfulness are key to enjoying sugar without compromising your health.

When in doubt, seek the advice of a professional. Registered dietitians are experts at helping you limit added sugar and navigate the supermarket for the healthiest products. A dietitian can help you plan and organize meals and snacks to include nutrient-dense products and avoid added sugars.

Connect with a dietitian today.