Why is Sugar Bad for You?

About the Author

Abby Campbell, BSc, SFN, SSN, CPT, is a leading professional fitness and nutrition expert, researcher, and published author of One Size Does NOT Fit All Diet Plan, one of Amazon's Top Gluten-Free and Weight Loss Diets. (You may read more about Abby at the bottom of this article.)

Why is Sugar Bad for You?
Why is Sugar Bad for You? | Source

Are you concerned with your sugar intake? Do you have any of the following symptoms?

  • Dry mouth and thirst
  • Increased appetite or cravings
  • Frequent urination (even in the middle of the night)
  • Blurry vision
  • Itchy, dry skin
  • Fatigue or feeling drowsy (even after several hours of rest)
  • Dizziness, especially upon standing
  • Weight issues

If you've said 'yes' to several of the symptoms above and a highly processed diet is part of your daily regimen, then you may have dangerous blood sugar levels. Follow along to find out the dangers of sugar, the sugar content of common foods, the type and daily recommended sugar grams, when sugar is best eaten and handled by the body, as well as the best natural sweetener to use (if you have a sweet tooth).

Carbohydrates - Any of a large class of organic compounds consisting of carbon, hydrogen, and oxygen, usually with twice as many hydrogen atoms as carbon or oxygen atoms. Carbohydrates are produced in green plants by photosynthesis and serve as a major energy source in animal and human diets. Sugars, starches, and cellulose are all carbohydrates.

Insulin - Protein hormone released from the pancreas, necessary for the metabolism of nutrients.

Pancreas - Large gland behind the stomach that secretes digestive enzymes and the hormones insulin and glucagon.

Diabetes - Any of several metabolic disorders marked by excessive discharge of urine and persistent thirst, especially one of the two types of diabetes mellitus.

Dangers of Sugar

Chronic high sugar intake reduces your body's ability to handle carbohydrates which in turn reduces insulin sensitivity while increasing insulin response to food. Due to the chronic high insulin levels, excess body fat is gained, especially around the abdominal and upper back areas. For men, this is known as 'love handles.' For women, the 'apron' and 'muffin top' are referred to. Poor carbohydrate tolerance leads to borderline or full-blown diabetes.

High sugar levels in the blood can cause the binding of sugar molecules to blood proteins, otherwise known as 'glycation.' Decreased biological activity of proteins are caused by glycation and are known to be linked to the following diseases:

  • Cancer
  • Vascular disease
  • Kidney disease
  • Arthritis
  • Vision impairment (i.e., cataracts, retinopathy)
  • Erectile dysfunction
  • Premature aging

The Sugar Label

The white powdery substance that we call 'sugar' comes in two different forms. They are (1) naturally occurring and (2) added. Naturally occurring sugars come in fruit (fructose) and dairy (lactose). Added sugars are usually made into syrups and put into pre-packaged foods or added to foods. Major sources of added sugar are sodas, fruit drinks, candy, cookies, cakes, donuts, and cereals. Some dairy products also have added sugars; these include milk, yogurt, and ice cream. The American Heart Association recommends a limit on added sugars per day:

  • Children - 16 grams per day (64 calories)
  • Women - 25 grams per day (100 calories)
  • Men - 37.5 grams per day (150 calories)

You may find how many added sugars are in your foods by reading the Nutrition Facts label on each product. You may also look at the list of ingredients as sugar has many other names that you may not be familiar with:

"sucrose, fructose, glucose, maltose, dextrose, maltodextrin, hydrolyzed starch, invert sugar, corn syrup, corn sweetener, honey, can sugar, sugar beets, high fructose corn sweetener, maple sugar, molasses, evaporated cane juice, raw sugar, syrup, fruit juice"

Foods containing less than five (5) grams of sugar per 100 grams of food are considered 'low sugar.' However, the closer to zero (0) grams of sugar, the better. Manufacturers add sugar to many foods you may never expect such as frozen fruit, salad dressings, condiments, yogurts, bread, and more.

Dangerous blood sugar levels can cause glycation which is linked to several diseases.
Dangerous blood sugar levels can cause glycation which is linked to several diseases. | Source

Sugar Content in Common Foods

One teaspoon of sugar equates to about 6.25 grams and 25 calories. Compare the following common foods to sugar content:

Common Food
Teaspoon(s)
Sugar Grams
Sugar Calories
2 slices of white bread
3
18.75
75
1 serving of cereal
4-5
25 - 31.25
100 - 125
1 bagel
4-5
25 - 31.25
100 - 125
1/2 cup dried fruit
4
25
100
1/2 cup fruit juice (4 oz.)
3-4
18.75 - 25
75 - 100
1 can soda (12 oz.)
9
56.25
225
1 cup chocolate milk (8 oz.)
6
37.5
150
1 bowl of ice cream (8 oz.)
23
92
368

Typical Sugar Intake for One Day

Following is a daily menu plan for a typical North American. See the sugar intake information below. Please notice the typical sugar intake with what is recommended by the American Heart Association.

Meal
Teaspoons
Sugar Grams
Sugar Calories
Breakfast:1.5 cups cereal, 1 cup milk, 1 cup orange juice,
10
62.5
250
Mid-Morning Snack: 2 toaster pastries and 1 soda (12 oz. can)
15
93.75
375
Lunch: 1 sandwich, 1 granola bar, 1 cup of apple juice
7
43.75
175
Mid-Afternoon Snack: 1 applesauce serving and 1 small Gatorade
7
43.75
175
Dinner: pork chops, 1 baked potato, 1 salad with dressing, and 2 cookies
6
37.5
150
TOTAL
45
281.25
1,125

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The Best Time to Include Sugar in Your Diet

Sugars are handled by the body much differently during and immediately after exercise than other times of the day. Carbohydrate tolerance is much improved and therefore foods containing sugars are recommended to be eaten during this time (if needed). However, if your goal is to lose weight, it's best to limit sugar as much as possible even during workout times.

Try stevia, the best natural sweetener.
Try stevia, the best natural sweetener. | Source

Best Natural Sweetener

You may have heard of a very low calorie, natural sweetener called 'Stevia.' This natural substance is derived from the Stevia plant in South America and was used in Paraguay for centuries. Even Japan has been using Stevia for decades. It is now available in the United States as a nutritional supplement and sweetener.

There has been some controversy on the safety of Stevia; however, international scientists associated with the World Health Organization have agreed that certain forms of Stevia sweeteners are safe. These include the brands Truvia, Merisant, and Pure Via.

Stevia is a very potent sweetener and little is needed to sweeten foods and beverages. If too much is used, it can have a bitter aftertaste. You may want to experiment with different brands to find which you like best.

Get Abby's Book Today!

One Size Does NOT Fit All Diet Plan
One Size Does NOT Fit All Diet Plan | Source

Conclusion

You may have heard of sugar being referred to as 'the other white drug.' It mimics cocaine as it is a white powdery substance. However, it does have similar affects in addiction as well. Too much sugar not only causes dangerous blood sugar levels, but it affects certain hormones in the brain that cause cravings for more.

So, is sugar bad for you? It can be if its intake is not controlled. Your best bet is to avoid added sugar as much as possible and to use Stevia, the best natural sweetener, as its replacement for when you want a little extra sweetness. Or, you can add sugar around workouts as your body can process it much easier during these times.

Tell Us What You Think

You're reading "Why is Sugar Bad for You?" by Abby Campbell. Please leave a comment and tell us what you think below. Then share the article with your family and friends. You may even share on Facebook, Twitter, or Pinterest (buttons to your right).

Helping those who desire it!
Helping those who desire it! | Source

About the author

Abby Campbell, BSc, SFN, SSN, CPT, is a leading professional fitness and nutrition expert, researcher, and published author. For the past 10 years, she has coached thousands of women locally and online to lose body fat and lead healthy lifestyles. Her clients have lost thousands of pounds, reclaimed health, and call her “Coach No Gimmick.” She is from Northern Virginia but now resides near Charlotte, North Carolina. Abby has been married for 20 years and has three grown daughters, one of which is autistic. She is a 19 year cancer survivor.

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16 comments

billybuc profile image

billybuc 3 years ago from Olympia, WA

There you go, Abby, ruining my life by taking sugar away from me. LOL Do I get any pleasures anymore? :)

I actually cut way down on my sugar intake over the years....common sense and a desire to live as many years as possible. Good and valuable information, but I would expect nothing less from you.


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Thanks for commenting, Bill. Yes, I figured I would ruin the day for a few good people. LOL. I'm glad to hear you've cut way down on your sugar intake. It's okay to have a treat now and again, but I guess I didn't mention that. LOL. I appreciate you stopping by. :-)


Faith Reaper profile image

Faith Reaper 3 years ago from southern USA

Excellent article here on the toxic sugar! My husband and I have been finding out a lot more about carbs and sugar and just how much sugar is in almost everything!!!

Thanks for this insightful hub here!

Voted up ++ and sharing

Blessings, Faith Reaper


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Thank you, Faith. I appreciate your reply. I'm glad you and your hubby are educating yourselves on sugar's toxic effects. It's amazing how much sugar is in everything.


Sue Bailey profile image

Sue Bailey 3 years ago from South Yorkshire, UK

Voted up, pinned and shared Abby. Great informative hub. I need to know this as a type II diabetic.


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Hi Sue. Thank you for your vote, pin, and share. :-) I appreciate you stopping by to comment.


ladydeonne profile image

ladydeonne 3 years ago from Florence, SC

Your hub is very informative. I have tried to eliminate sugar from my diet but will treat myself to cake and butter pecan ice cream every now and then. I have been using Equal for years now. I have been advised by friends that artificial sweetners are not good for us. Is Steva better for you than Equal? Thanks.


Suzie HQ profile image

Suzie HQ 3 years ago from Dublin, Ireland

Hi Abby,

I probably do eat too much sugar in my diet as I have a sweet tooth for chocolate! While I don't take sugar in hot drinks it is the hidden sugars in other foods that need to be remembered and I can be forgetful of this!

Thanks for another polished, professional article - looking at Sugar and the implications, forms and alternative suggestions in Stevia which works great!

You are my health and fitness guru, thanks so much for another important write.

Up ++++ shared, pinned!


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Hi ladydeonne. Thank you for stopping by. Treating every so often is okay. I love butter pecan ice cream as well. Yum! As far as artificial sweeteners, Stevia is much better than Equal. While Stevia is all natural (herbal plant), Equal is made from several chemicals that are not good. In fact, Equal is probably the worst of all artificial sweeteners. Otherwise known as "aspartame," it crosses the blood-brain barrier and wreaks havoc on the body's neurological system. Here's a hub I wrote several months ago on particular food additives that are dangerous. Scroll down one-third of the way. There's a section called "One of the most dangerous addictive substances is aspartame, which is an artificial sweetener known better as NutraSweet, Equal, or Spoonful" that talks about this a bit. Underneath that, you can watch a video called "Sweet Poison: The Dangers of Aspartame." If at all possible, I would switch to another sweetener like Stevia. Even Splenda is better as it doesn't cross the blood-brain barrier and tastes more like sugar. It takes a while for aspartame to leave the body completely... can be up to six months for some. I would be interested to know if you give it up and how you feel later on down the road. Even if you don't feel any effects now, it would be interesting to see if you feel any difference. Keep me posted. :-)


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Hi Suzie. Thank you for commenting and voting up and pinning! :-) It is very easy to forget about the added sugars in foods, especially when we do eat pre-packaged foods. Following the American Heart Association's guidelines on limitation could be a goal for anyone. Though I see you're in Ireland. Wow! I have heard it is absolutely gorgeous there. Lucky you!


ChitrangadaSharan profile image

ChitrangadaSharan 3 years ago from New Delhi, India

Very nice and informative hub!

I do not take white sugar, sugar rich foods such as potato, rice etc. and I do exercise regularly. But the problem is that I love Chocolates and Sweets. But I do have enough control on myself and I do avoid them, unless it is a special occasion.

Thanks for the important information regarding bad effects of sugar, in this hub!


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Thank you for commenting, Chitrangada. You're doing very well in avoiding sugars. Good for you! A little treat with chocolate is a-okay. In fact, dark chocolate has many health benefits. :-)


Cantuhearmescream profile image

Cantuhearmescream 3 years ago from New York

My beautiful and intelligent Abby friend!

This is truly an excellent hub! It doesn't take a rocket scientist to realize that too much sugar is bad, but the way you broke it down and pointing out things that most of us don't think about is so useful! For instance, all of those 'other names for sugar' is amazing! Unfortunately, I think the times we're living in, we are seeing more and more of these ingredients as the main ingredients in our food! People seem to be carelessly buying and consuming these products too! Also, the table where you broke down sugar in common foods, in more understandable terms, was alarming! Lastly, I was happy to read about your seal of approval with Stevia. I use artificial sweetener everyday, because I am conscious of my sugar intake; but there's so much controversy over the health and or risk factors involved with artificial sweeteners, so I'm happy to know that I have some decent options.

My father was warned a few years ago, that if he didn't change his ways, he'd end up with diabetes. He's not even overweight, maybe a couple of pounds at the most and he's not a drinker... but he would drink quite a few Pepsis a day and he does that horrible, eat 2 or 3 large meals a day, which I've told him forever, is not the ideal way! Well, he didn't heed my warning or his doctors and now, he's officially diabetic, which worries me and now I fear for his health more than I already did. But... they say it's reversible, so we'll see!

Voted up and others ~ Sharing too!

Cat


truthfornow profile image

truthfornow 3 years ago from New Orleans, LA

When I was looking for baby food for my cat to eat when she had an upset tummy, I was very surprised to learn how much sugar and salt was in baby food. People get addicted to sugar early in life.


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Hi Cat. Thank you for commenting, and I'm glad to know that you are conscious of your sugar intake. :-) I'm sorry to hear about your father and the diabetes, and YES, it is curable! That is the good thing, so he can get rid of it if he changes his lifestyle (i.e., diet and exercise). Just keep encouraging him. He may like Stevia or Splenda, so have him experiment with both. :-)


Abby Campbell profile image

Abby Campbell 3 years ago from Charlotte, North Carolina Author

Yes, so true, truthfortomorrow. Most pre-packaged foods have many preservatives and additives like sugar and salt. If you ever have the use for baby food again, you can certainly make it yourself if you have a good blender. It's so easy. Just add water to whatever food you are concocting into baby food. It's that simple. Thank you for commenting. :-)

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