The real impact of sugar on our health
The Impact of Sugar on Human Health: A Closer Look
Noncommunicable diseases (NCDs) like diabetes, heart disease, and certain cancers account for approximately 74% of global deaths, representing a major strain on healthcare systems. A significant factor contributing to these conditions is lifestyle choices, particularly diet, physical activity, and weight management. Obesity, which affects about 13% of the global population, is a leading risk factor for NCDs, underscoring the need for effective lifestyle modifications to prevent these chronic diseases.
Key Findings on Sugar and Health
Obesity and Metabolic Disorders: High sugar consumption, particularly from sugar-sweetened beverages and high-fructose corn syrup, has been strongly associated with weight gain and metabolic dysfunction.
Cognitive Health and Mood: Chronic high sugar consumption can lead to systemic inflammation and neuroinflammation, which are linked to reduced brain-derived neurotrophic factor (BDNF) in the hippocampus. This reduction impairs synaptic plasticity and executive function, affecting mental health. Withdrawal from high-sugar diets can mimic addiction symptoms, leading to anxiety and depressive behaviors due to altered dopamine levels in the brain.
Addiction and Dopaminergic Alterations: Sugar activates pathways in the brain, stimulating dopamine release and overriding natural satiety signals. This altered dopamine signaling can lead to compulsive eating behaviors and memory impairments, similar to those seen in substance dependence. Animal studies have shown that excessive sugar consumption can elicit signs of addiction, including bingeing and withdrawal symptoms.
Cardiovascular Disease: There’s growing evidence that added sugars contribute to the risk of heart disease, primarily through their role in obesity and inflammation.
Microbiome Disruption and Neuroinflammation: High-sugar diets can disrupt the gut microbiome, leading to dysbiosis, which has been implicated in various health conditions like obesity and insulin resistance. Sugar-induced dysbiosis can trigger systemic inflammation and neuroinflammation, potentially contributing to cognitive and psychiatric impairments.
Conclusion
In summary, there is very little scientific evidence to support the benefits of added dietary sugars; however, much evidence highlights the negative effects of excessive sugar intake, particularly concerning fructose and high-fructose corn syrup. While glucose supplementation may be beneficial for certain individuals under increased cognitive demands, it can be obtained from healthier sources like fruits, vegetables, and whole grains, which offer additional nutritional benefits.
Current guidelines suggest limiting added sugars to 5–10% of total energy intake, a recommendation supported by the significant burden of disease linked to sugar consumption, including its impact on dental health.
Citation:
Gillespie, K.M. et al. (2023) ‘The impact of free sugar on human health—a narrative review’, Nutrients, 15(4), p. 889. doi:10.3390/nu15040889.
