We have been hearing so much about sugar and its supposed ills; however, some say “sugars are in nature so it’s all good” and “calories are calories, so it doesn’t matter where you get them from, as long as you burn what you ingest”. So, let’s examine this.

HOW MUCH SUGAR IS TOO MUCH SUGAR?

When discussing sugar, we are addressing those added to foods and beverages and sugars naturally present in juices, honey and syrups.

The World Health Organization (WHO) has taken a bold step in making their recommendation for the healthy daily intake of sugar at less than five per cent (5%) of total daily energy intake for additional health benefits.

For an adult of a normal body mass index (BMI), that is around six teaspoons / 25 grammes of sugar per day. This is roughly equal to the sugar contained in one large fruit.

SUGAR SOURCES

It is very easy to identify sugar’s easy sources. For example, one can of soda contains 10 teaspoons of sugar, more than the WHO’s recommended daily limit. For many people, this quantity of sugar at one time should induce vomiting; however, to prevent this the manufacturers add orthophphoric acid to reduce our reaction and allow us to keep it all down. Of course, there are much less obvious sources; reduced fat products, sports drinks, sauces, bread, salads, cereals and more.

SUGAR DISEASES

It is believed that sugar is instrumental in several illnesses, but the actual figures are unknown. However, research has and is beginning to show sugar’s involvement in the following conditions:

TYPE 2 DIABETES

Does the intake of sugars beyond a certain level contribute to the onset of diabetes and create complications in diabetic patients? YES. The American Diabetes Association does not recommend a low-carb diet for those living with Type 2 diabetes, but it does recommend reducing added sugars in your diet. The issue is with the rate of increase of blood sugar levels as there is also a spiking of insulin levels.

Diabetes can damage the heart, blood vessels, eyes, kidneys, and nerves, resulting in an increased risk of heart attacks and strokes, reduced blood flow, neuropathy (nerve damage) in the extremities (feet) increasing the chance of foot ulcers, infection and eventual need for limb amputation, blindness, and kidney failure.

NON-ALCOHOLIC FATTY LIVER

Non-alcoholic fatty liver disease is a general term for a range of liver conditions affecting people who drink little to no alcohol and is often related to insulin resistance issues and high blood sugar.

It can be recognised by liver inflammation and may result in scarring and irreversible damage similar to the damage caused by heavy alcohol use. In its worst case it can result in liver failure.

HEART DISEASE

Over the course of a 15-year study on added sugar and heart disease, participants who took in 25 per cent or more of their daily calories as sugar were more than twice as likely to die from heart disease as those whose diets included less than 10 per cent added sugar, keeping in mind also that the WHO recommendation is 5 per cent of sugar from daily calories.

VAGINAL ISSUES

The vagina and its balance are very delicate. That being said, heightened blood sugar levels can lead to recurrent yeast infections.

ERECTILE DISFUNCTION

According to one study, sugar can result in erectile disfunction, enough said.

The following conditions have also been shown to be related to sugar intake:

High blood pressure

Depression

Increased risk for cognitive impairment, and other serious health issues

Dissolved teeth/ cavities

Thinned bones

Alzheimer’s disease

Age spots

Fine lines and wrinkles

Hyperpigmentation

Hardness of skin

Dull skin

Uneven skin tone

Skin Sagging and bagging

Degradation of collagen

Inflammation

It is clear that we need to look more closely at this topic, what got us to this point and the broader social impacts. In future articles I will be looking at these more closely.

Fitz-George Rattray is the CEO of Intekai Academy, which is focused on helping people live a healthy lifestyle through nutrition and weight management. If you are interested in losing weight or living a healthier lifestyle, give them a call at 968-8238/ 581-8964, email intekai@outlook.com or visit their website at intekaiacademy .org.