Refined sugar is a product derived from the processing of sugarcane or sugar beet, which undergoes numerous chemical processes to obtain an almost pure sucrose. This type of sugar is present in many processed foods, such as soft drinks, fruit juices, cookies, cakes, cereals, flavored yogurts, ketchup, salad dressing, etc. It is also used as a sweetener in coffee, tea, or desserts. But what are the effects of refined sugar on our health? Is it really dangerous to consume? Are there healthier alternatives? That's what we'll look at in this article.
Effects of refined sugar on your well-being: what you need to know
Refined sugar has a negative impact on several aspects of our health, including :
The brain:
Refined sugar activates the brain's reward system, which can make us want to eat more and more. Sugar stimulates the release of dopamine (the hormone associated with happiness) as soon as it touches the tongue, and the process continues during digestion. It can also alter the receptors that regulate this system, which may explain sugar's addictive nature. In addition, refined sugar can affect memory, learning and cognition.
The teeth:
Refined sugar promotes the proliferation of bacteria in the mouth, which can lead to cavities, gingivitis and periodontal diseases.
The heart and the cardiovascular system:
Refined sugar raises triglyceride levels and "bad" (LDL) cholesterol in the blood, which can lead to heart disease, strokes, and high blood pressure. It can also cause chronic inflammation, a risk factor for several diseases.
The liver :
Refined sugar is converted into glucose and fructose by the liver. Excess fructose can overload the liver and lead to non-alcoholic fatty liver disease, a condition characterized by an accumulation of fat in the liver. (See the section Liver Support)
Energy :
Refined sugar causes spikes and drops in blood sugar, which can lead to energy fluctuations, fatigue, headaches and mood swings. A "sugar overload" in the evening can even go so far as to cause hypoglycemia in the morning, after a night's sleep.
Hormones:
Refined sugar disrupts hormonal balance, notably by increasing insulin levels, a hormone that regulates glucose metabolism. High insulin levels can promote fat storage, insulin resistance and type 2 diabetes. Refined sugar can also affect sex hormones, such as testosterone and estrogen, which can have consequences for fertility, libido and the menstrual cycle.
Weight :
Refined sugar is a source of empty calories, meaning that it does not provide essential nutrients to the body. It therefore contributes to increasing caloric intake without providing satiety. In addition, it stimulates the appetite and promotes the consumption of other sugary or fatty foods. All of this can lead to weight gain and obesity.
The gut :
Refined sugar alters the composition of the gut microbiota, that is, the community of bacteria that inhabit our digestive tract. It promotes the growth of pathogenic bacteria at the expense of beneficial bacteria. This can lead to digestive issues, such as bloating, gas, diarrhea, or constipation. It can also affect intestinal permeability, which may facilitate the passage of undesirable substances into the bloodstream and trigger inflammatory or allergic reactions.
Skin :
Refined sugar accelerates skin aging by promoting glycation, a process that damages collagen and elastin fibers responsible for the skin’s firmness and elasticity. It can also cause blemishes, such as pimples, blackheads, or redness, by increasing sebum production and encouraging inflammation.
Best alternatives to refined sugar : natural and healthy options
Given all these harmful effects of refined sugar on health, it is advisable to reduce its consumption as much as possible. But how can we do without this so addictive and so prevalent substance in our diet ? Here are some healthier alternatives :
- Natural sugars: these are the sugars found in fruits, (e.g. date sugar is increasingly popular as a natural sweetener), vegetables, milk, maple syrup, or honey. They are more nutritious than refined sugar because they contain fiber, vitamins, minerals, and antioxidants. They also have a lower glycemic index, which means they raise blood glucose levels less. However, they should not be overused, because they are still sugars and can have the same negative effects as refined sugar in high doses.
- Natural sweeteners: these are substances that are sweeter than sugar but provide few or no calories. Examples include stevia, an extract from a plant native to South America, or xylitol, a sugar alcohol derived from birch. These sweeteners have the advantage of not affecting blood glucose or insulin levels. They may also have beneficial effects on dental health, helping to prevent cavities. However, they can have undesirable effects at high doses, such as digestive issues or a laxative effect.
- Spices: a natural and flavorful way to sweeten foods without adding calories or carbohydrates. Among spices with a sweet taste are cinnamon, vanilla, cardamom, star anise, and nutmeg. These spices also have antioxidant, anti-inflammatory, and glucose-metabolism-regulating properties.
Refined sugar is a product that has harmful effects on our health on multiple levels. It can affect our brain, our teeth, our heart, our liver, our energy, our hormones, our weight, our gut and our skin. It is therefore recommended to limit its consumption as much as possible and to favor healthier alternatives, such as natural sugars, natural sweeteners or spices. That way, we can protect our health while still enjoying ourselves.
If you would like to learn more about healthy eating, check out our other articles on the topic here.
Don't hesitate to pShare this article with your loved ones to inform them about the dangers of refined sugar!
References :
1. Dangers of refined sugar | Effects of sugar on the body | Lifestyle (lifestyle.fit)
2. The effects of sugar on the body: 7 myths and realities | Brunet
3. How to reduce refined sugar consumption in our diet - Rachelle Béry (rachellebery.ca)
4. Does refined sugar weaken your immune system? | TVA Nouvelles
5. What Is Refined Sugar ? - Stop Sugar