Sugar: the sweet enemy?

Sugar: the sweet enemy?

## Sugar: The sweet enemy?

Sugar is a ubiquitous part of our diet. Whether in the form of sweets, drinks or hidden in processed foods – we consume much more sugar than we actually need. But is sugar really as harmful as is often claimed? In this article, we take a look at the sweet enemy and examine the science behind sugar's impact on our health.

## A sweet story: The discovery of sugar

Sugar has a long history and was discovered thousands of years ago. The earliest known use of sugar comes from ancient India, where sugar cane was grown and the juice was boiled into sugar. Over time, the use of sugar spread worldwide, and the transatlantic slave trade in particular in the 15th century helped to increase the production and consumption of sugar.

## Types of sugar

There are different types of sugar found in our diet. The most common are sucrose, glucose, fructose and lactose. Sucrose, also known as table sugar, is made up of glucose and fructose and is the form of sugar used in most foods. Glucose is the main source of energy for the body and is obtained from carbohydrates. Fructose occurs naturally in fruits, vegetables and honey. Lactose is the sugar found in dairy products.

## How does sugar work in the body?

When we eat sugar, it is broken down into its components glucose and fructose in the small intestine. The glucose enters the blood and serves as an energy source for the cells. Excess glucose is stored in the liver and muscles in the form of glycogen. Fructose, on the other hand, is processed by the liver and can be used for energy or stored in the form of fat.

## The effects of sugar on health

High sugar consumption is linked to a number of health problems. The most common include:

### 1. Weight gain and obesity

Sugar contains a lot of empty calories that contain no nutrients. Excessive consumption of sugary foods and drinks leads to a calorie surplus, which can lead to overweight and obesity. Obesity, in turn, is a risk factor for many serious diseases such as diabetes, cardiovascular disease and certain types of cancer.

### 2. Diabetes

Eating a lot of sugar can lead to insulin resistance, where the body's cells no longer respond properly to insulin. Insulin is the hormone that regulates blood sugar levels. If insulin resistance progresses, it can lead to diabetes mellitus, a chronic metabolic disease.

### 3. Tooth decay

Sugar is known to cause tooth decay. Bacteria in our mouth feed on sugar and release acids that attack tooth enamel. High sugar consumption can lead to tooth decay and tooth decay.

### 4. Cardiovascular diseases

Excessive consumption of sugar is also linked to an increased risk of cardiovascular disease. High sugar consumption can increase blood pressure, alter cholesterol levels and increase inflammatory processes in the body - all factors that can increase the risk of heart disease.

### 5. Addictive potential

There is research that suggests that sugar has addictive potential, similar to some drugs. Consuming sugar activates the reward system in the brain and can lead to a cycle of craving, consumption, and craving. This can lead to food cravings and increased cravings for sugary foods.

## Sugar intake recommendations

Given the harmful effects of too much sugar in the diet, many experts have developed sugar intake recommendations. The World Health Organization (WHO) recommends that consumption of free sugars, i.e. sugars added by food manufacturers, chefs or consumers, should be limited to a maximum of 10% of daily energy intake. Even better would be a limit of 5%, which is about 25 grams of sugar per day for adults.

## Sugar substitutes

Due to concerns about sugar consumption, many people have started using alternative sweeteners. The spectrum ranges from artificial sweeteners such as aspartame and sucralose to natural sweeteners such as stevia and erythritol. These sugar substitutes usually provide no calories and can be an alternative for people who want to reduce their sugar consumption. However, it is important to note that they may not provide any health benefits and some of them may be intolerable to the stomach.

## Conclusion

Sugar can undoubtedly be called the sweet enemy. Excessive consumption of sugar can lead to weight gain, diabetes, tooth decay, cardiovascular disease and other health problems. It is important to reduce sugar consumption and maintain a balanced diet. Using sugar substitutes may be an option for people who want to limit their sugar consumption. However, at the end of the day, it is best to maintain a balanced diet that is rich in natural and unprocessed foods and contains sugar only in moderation.

## Sources

1. Sucrose – an overview | ScienceDirect Topics
2. The history of sugar
3. Effects of Sugar on the Body and Brain
4. Dental Caries (Tooth Decay)
5. The Role of Added Sugars in the Diet
6. Sugar intake and cardiovascular diseases
7. Sugar addiction: pushing the drug-sugar analogy to the limit
8. World Health Organization – sugars intake for adults and children
9. All About Sugar Substitutes
10. The Truth About Sweeteners: Are they Healthy?