In my last post I talked about taking a short stroll after meals to reduce glucose spikes which overtime can result in the development of insulin resistance and diabetes. Today my focus is on health effects of refined sugar, such as table sugar, extracted from natural sources like sugarcane or sugar beets. Refined sugars such as table sugar, glucose and fructose are considered “empty calories” because they provide energy in the form of calories but contain little to no essential vitamins, minerals, protein, or fiber. The lack of fiber and other nutrients in refined sugar allows it to be quickly absorbed into the bloodstream. This causes a rapid spike in blood glucose and insulin levels. After rapid blood glucose spike, a crash occurs (lower glucose level), which leads to feelings of fatigue, irritability, and increased hunger resulting in overeating.
Excess consumption of empty calories can lead to a calorie surplus which our liver stores as fat. Our body is designed to store energy for times when food is scarce as was the case during human evolution. Now when food is so abundant, it is critical we control portion size of our meals.
Table sugar contains 50% glucose and 50% fructose. When we eat sugar, our small intestine converts it into glucose and fructose. Glucose is absorbed and then transported to the liver for processing. Once it reaches the liver, the hormone insulin signals liver cells to take up glucose and convert it into glycogen (a large molecule made up of many glucose units) for energy, when needed. Excess glucose that is not stored by the liver passes into the blood to be used for energy by other cells throughout the body. Our body uses glucose as the main source of energy.
Fructose is absorbed and metabolized by the small intestine, converting about 90% of it into glucose and other compounds before it reaches the liver. The intestine’s ability to clear fructose can be overwhelmed by high levels, a potential issue with large servings of sugary drinks which contain high fructose corn syrup. Excess fructose can overwhelm the liver and cause it to convert the fructose into fat (triglycerides). This can lead to fatty liver disease.
Overconsumption of refined sugar is bad for our health because it leads to weight gain and obesity, increasing the risk of chronic conditions like high blood pressure, heart disease, type 2 diabetes, and some cancers. It also contributes to fatty liver disease, and chronic inflammation, which can worsen conditions like arthritis and other inflammatory diseases. To discourage the consumption of empty calorie products, India yesterday increased the GST to 40% on sugary drinks and alcohol!
