Before considering how unhealthy foods and refined sugars can damage your health and well-being, it would make sense to define what exactly refined sugars are.
Natural sugars are found within many wholefoods – including vegetables, fruits, seeds, grains and nuts. These are healthy as part of a balanced diet.
The problems start, as is so often true of food-related industrial processes, when these natural sugars are extracted and refined. These refined products include table sugar and high-fructose corn syrup (HFCS).
Table sugar (sucrose) is generally an extract sugar beets or sugar cane. High-fructose corn syrup is milled from corn to create corn starch which is further processed to create the corn syrup this includes adding enzymes to increase the sugar fructose content.
Refined sugars are liberally added to foods to improve flavour and in many cases to add bulk.
Unhealthy foods and refined sugars – the truth of processing
The probability is that if you are totally aware of exactly how much refined sugar you are consuming it wouldn’t become a problem. Unfortunately, this additive is often found in the most unexpected places – examples include peanut butter and even pasta sauces – resulting in the consumption of significantly more refined sugar than you are aware of.
The common factor here are the demon processed foods, which contain a multitude of problematic additives, often including surprisingly large amounts of refined sugar. As the population relies increasingly on processed food, refined sugars can make up an unacceptable proportion of the daily calorific intake.
To put this in perspective, a study found that in the United States, an average adult consumes 17 tsp of added sugar per day – which translates as 14% of the total calorific intake (of a 2000 calorie/day diet)!
Unhealthy foods and refined sugars – why choose natural sugars?
Consuming excessive quantities of any sugar – be it natural or refined – is injurious to your health and well-being (see below).
The relevant point here is that natural sugars contained within wholefood are reasonably apparent – such sugars are particularly difficult to over-consume. Additionally, these foods provide a host of natural benefits.
Take for example fruits – these contain fructose, as does HFCS, however fruits also contain such essential nutrients as fibre, vitamins. Essential minerals and many beneficial compounds. For instance, unlike the fructose in HFCS, the fructose in fruit comes with natural fibre and a variety of vitamins, minerals, and other beneficial compounds.
By contrast refined sugars are incorporated into processed foods and sweetened beverages. The amounts of refined sugar in these (in addition ton added salt and trans-fats) you are generally unaware of and these sources are often ultra-processed meaning that they are notably deficient in vitamins, essential minerals, fibre, protein or pretty much anything beneficial.
The takeaway (unfortunate word) here is that regarding commercial products, you would do well to determine for yourself what they are putting into the food, refined sugar included.
So, to sum up – refined sugars are generally found in startling quantities in “foods” and drinks with almost no nutritional benefits.
So, what are the potential links between damage to your health and refined sugars? Let’s look further.
Health consequences of excessive consumption of refined sugars
The possible adverse health consequences of unhealthy foods and refined sugars are numerous and include the following:
Obesity
Obesity is an ever-increasing global problem – studies have shown that excessive consumption of added refined sugar– particularly in sweetened soft drinks – is a major contributor to this and the development of type 2 diabetes.
The type of sugar added to soft drinks is generally fructose – the consumption of this simple sugar actually has the effect of increasing hunger and the desire for food. Additionally, fructose consumption may result in a developed resistance to the hormone leptin which acts to regulate hunger.
These effects of the consumption of excessive amounts of refined sugar may further increase the potential for obesity with its associated health issues.
Increasing the risk of cardiovascular disease
There is overwhelming evidence that the consumption of excessive refined sugar may lead to the following:
• Obesity
• Raised levels of blood cholesterol
• Raised levels of blood sugar
• Raised blood pressure
All of these are risk factors for heart disease.
Increased risk of developing type 2 diabetes
The incidence of type 2 diabetes – a major cause of reduced life expectancy – is increasing each year, and is expected to rise further for the foreseeable future.
So, what are the major predisposing factors to this condition?
Primarily, the excessive consumption of refined sugars – this through the resultant increased visceral body fat along with the weight gain leading to obesity.
This effect is aggravated the effect high blood sugar levels may have on the creation of resistance to hormone insulin which regulates blood sugar levels. This resistance will lead to raised blood sugar levels which may promote the onset of type 2 diabetes.
Increased risk of depression
It is generally recognised that a healthy – particularly plant-based – diet, may actually promote a heightened mood and corresponding energy levels.
The converse is true with a diet featuring high levels of refined sugars and processed foods – these may contribute to negative moods and emotions. Such diets have a strong correlation with cognitive impairments and emotional challenges such as depression and anxiety.
Research has concluded that all of the following may contribute to a negative impact on mental health:
• Chronic systemic inflammation
• Suppressed dopaminergic activity
• Insulin resistance
All of the above are symptoms of a high sugar diet.
Increased risk of certain types of cancer
A diet which is excessive in terms of high sugar foods and drinks may lead to the following, which are all potential cancer triggers:
• Obesity
• Increased bodily inflammation
• Insulin resistance
This effect of a high sugar diet has been linked to specific cancers, including:
• Prostatic cancer
• Oesophageal cancer
A review paper concluded that in 8 of 15 studies on the excessive consumption of sugary foods and beverages, anything between a 23% and a 200% increased cancer risk was observed.
Looking at the above rogue’s gallery of unpleasant diseases wouldn’t it make more sense to address your consumption of refined sugars?
This has to make sense to avoid unnecessary misery and unpleasant pharmaceuticals.
Reducing sugar consumption – how can it be done?
So, what can you do to radically reduce the amount of sugar consumed in your diet. Here are a number of tips:
• How about exchanging naturally flavoured sparkling waters for sweetened soft drinks, so-called energy drinks and similar rubbish? (For further details see our article on hydration)
• Drink tea or coffee without adding sugar
• Avoid commercial fruit smoothies (which contain added refined sugars) – try consuming whole fruits instead
• Avoid sweets and confections, replacing them with healthy and wholesome seeds or nuts
• Avoid commercial (that is ultra-processed) peanut butters, ketchups, pasta sauces and marinades – be brave make your own – its not difficult!
• Avoid sweet salad dressings – why not use olive oil and vinegar instead?
• Avoid alcoholic drinks that are sweetened with such sources of sugars as juice, honey or agave.
• Most importantly, make a point of shopping for fresh wholefoods and avoid processed or convenience foods
The rule of thumb – if a product contains ingredients which you have difficulty pronouncing, you probably shouldn’t be eating it!
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