Many of us think about cutting down on sugar – mostly when we consider our weight. However, there are many essential, well-researched reasons for reducing or eliminating sugar from our diets.

Sugar is loaded into soft drinks, fruit juice and pretty much all processed foods – from bologna to cheese spread, not to mention baby formula. The health problems arise from too much sugar, no matter the kind of sugar. In processed foods, high-fructose corn syrup is the prime culprit, but first the facts.

The Facts:

  • Research reports that sugary drinks changes muscle metabolism – resulting in reduced ability to burn fat, and in turn resulting in flabby muscles.1
  • Sugar suppresses the immune system, making white blood cells less effective at fighting disease.2
  • Sugar consumption increases risk of cardiovascular disease and heart attacks3-7
  • It is found to be even more significant than saturated fats with respect to contributing to cardiovascular disease8
  • It raises LDL and lowers HDL9
  • Sugar consumption increases the risk of Alzheimers10,11 A research group at the University of Wisconsin found that the brain may react to excess refined sugars found in food as if they were a virus or bacteria.
  • It increases the risk of macular degeneration12
  • Sugar increases risk of obesity and metabolic syndrome 13-15
  • It increases risk of tooth decay 16, 17
  • High blood sugar coupled with performing a mentally challenging task is associated with high levels of cortisol, a stress hormone which is known to impair memory.18
  • Excessive glucose is detrimental to brain functioning. It slows neural communication, increases free radical inflammatory stress on brain, interferes with synaptic communication, causes neurons to misfire and send erroneous messages.18
  • In addition there’s a link between drinking diet soda and suffering a stroke.19
  • A 11+ year Swedish study of 42,000 men aged 45 to 79 found that those who drank two or more sodas or sweetened beverages daily had a 23% greater risk of heart failure.21
  • A 2016 study finds that chronic inflammation (sugar is one of the foods that causes inflammation) is a cause of, not a result of Alzheimer’s22. Cutting down on sugar thus becomes even more important.

Is there any Healthy Sugar?

Our bodies use glucose for energy. Our cells metabolize 80% of the glucose we consume, and the liver metabolizes the remaining 20%. Fructose, however, is metabolized solely by your liver – putting a heavy load on it. Too much fructose constitutes a heavy metabolic burden on the liver. Not only that, fructose goes straight to fat.

Types of sugars

  • High fructose corn syrup (extensively used in processed foods) is 55% fructose and 45% glucose. Countries that have the highest use of high fructose corn syrup also have the highest rates of diabetes.
  • Fructose (fruit sugar) is a simple sugar found in fruits and vegetables. In whole fruits and vegetables there are nutrients also present. Honey contains fructose, as well as also nutrients and antioxidants.
  • Glucose (dextrose) is a simple sugar and comes from grapes and corn, and is the sugar found in your blood
  • Table sugar (sucrose) is half glucose and half fructose.
  • Splenda is not a sugar, but a chlorinated artificial sweetener with many bad health effects.
  • Agave is highly processed, and is 80% fructose.
  • Honey is about 53% fructose, but raw honey has as many antioxidants as spinach — when used in moderation.
  • Stevia is a sweet herb which is safe in its natural form.

Synthetic sweeteners such as aspartame which is linked to serotonin and dopamine interference, hyperexcitability, and nerve cell degeneration and should be avoided.23

News about Sugar and You

Learn more about cutting down on sugar in our blog.

Conclusion: There’s no “healthy sugar” — it’s all about moderation. At least the fructose in fruit (whole, not juice) and the lactose in milk provide other nutrients and so have some value. Honey, molasses, maple sugar and agave are all simple sugars with fattening calories and not a lot of nutrition. They are sweeter than table sugar, so less is enough to feed your sweet tooth.

 

Marc Grossman

is a co-founder of naturaleyecare.com, the largest consumer eyecare resource of its kind, and a respected author/coauthor of a number of books on natural eye care, most recently co-author of the acclaimed Natural Eye Care, Your Guide To Healthy Eyes and Healing (published Jan. 2019), as well as Magic Eye Beyond 3D: Improve Your Vision (Volume 6) (2004), and Greater Vision (2001).

Michael Edson

is a co-founder and President of Natural Eye Care, Inc. He is co-author of Natural Eye Care: A Comprehensive Manual for Practitioners of Oriental Medicine and Natural Eye Care: Your Guide to Healthy Vision and Healing, 2019. He’s also written Natural Parkinson’s Support: Your Guide to Preventing & Managing Parkinson’s, 2020 and Natural Brain Support: Ways to Help Prevent and Treat Dementia and Alzheimer’s Naturally, 2021.