Why is Eating Sugar Bad?

Excessive sugar intake has been linked to many health conditions, from obesity to cancer. Too much dietary sugar causes a spike in blood sugar that leads to insulin resistance and a host of health conditions. 

Carbohydrates are the body’s primary energy source, but too many carbohydrates, especially from processed foods, can pose health risks. 

“Carbohydrates are classified into two subtypes of sugar: monosaccharides, or "simple sugars" (consisting of one molecule), and disaccharides (two molecules). The monosaccharides include glucose, fructose, and galactose. The major disaccharides include sucrose (one glucose molecule and one fructose molecule), lactose (one glucose molecule and one galactose molecule), and maltose (two glucose molecules).”

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The specific type of sugar is not as important as the source. Processed and refined foods like breads, pastas, cereals, candies, and soft drinks are rapidly digested and cause a large spike in blood sugar. Refined grains are stripped of their nutrients and fiber, so they are quickly converted into glucose after consumption. Added sugars, found in over 65% of packaged foods, also contribute to blood sugar spikes. The American Heart Association recommends consuming less than 6% of daily calories from added sugar. About 30% of Americans consume more than 15% of their daily calories from added sugars.

What is bad about high blood sugar? Drastic blood sugar fluctuations, like those caused by excessive sugar intake, increase risk for cardiovascular disease and contribute to insulin resistance, which causes weight gain and type 2 diabetes.

Eating whole foods provides the body with vitamins and minerals as well as carbohydrates and fiber. Fiber, found in whole vegetables, fruits, nuts and seeds, and legumes, acts as a buffer and helps reduce the magnitude of the blood sugar increase following a meal. Healthy fats and protein have a similar buffering effect. The key to preventing blood sugar spikes is to eat a balanced whole-food meal with appropriate portions of protein, fats, and carbohydrates.

For a personalized meal plan and individualized nutrition support, schedule an appointment today by visiting the Renewed Hope Nutrition contact page.