Our sugar consumption is booming these days and is constantly increasing. No wonder: hidden sugar is now found in many foods. In addition, the addictive potential is enormously high. But over time, sugar can cause great damage to our bodies and trigger numerous lifestyle diseases. And that is exactly what this blog post is about. We will show you why high sugar consumption can be harmful, what its effects are and how you can eat to keep your blood sugar stable.
Table of Contents
What are lifestyle diseases?
A lifestyle disease refers to diseases that can arise due to social factors such as the lifestyle of a civilization. These include lack of exercise, incorrect and unhealthy or excessive nutrition, too much stress, too little sleep, and alcohol and tobacco consumption. These factors often interact and thus increase the risk of developing a lifestyle disease. Some examples of lifestyle diseases include allergies, obesity, high blood pressure, gout, and back pain.
Is high blood sugar harmful?
When we consume carbohydrates or sugar, blood sugar rises because the cells can only absorb certain amounts of sugar and the rest remains in the blood. This is a completely natural process and a natural regulatory system of the body. Blood sugar rises with carbohydrate-rich foods to provide the body with the necessary energy and then falls again. Overall, fluctuations in blood sugar are completely harmless and intended by nature, as long as they are not too extreme.
Too much sugar makes us sick
Sugar traps lurk everywhere: in fruit smoothies, juices, sauces, fruit yogurts and now even toothpaste. The insidious thing about this is that the food industry uses various tricks to convince us that there is less sugar in the product. For example, a muesli package may say 30% less sugar, but the nutritional table still shows a significant amount of sugar. Also, sugar is often not labelled as "sugar" on the packaging, but is given specific code names such as dextrin, maltodextrin, malt sugar, fructose, lactose, dextrose, glucose-fructose syrup, and many more. So before buying, you should definitely take a look at the nutritional table, because it must be declared as sugar there.
Just like chocolate or a piece of cake, fruit also makes blood sugar shoot up. Fruit contains various types of sugar such as fructose, glucose, and sucrose, but also some sugar alcohols such as sorbitol. These are found in different amounts. Fruits with a high glycaemic index, such as bananas or grapes, cause blood sugar to rise very quickly and also contain fewer fibre overall. Fruits with a lower glycaemic index, such as berries, on the other hand, slow down the rise in blood sugar. They are also rich in fibre. Therefore, fruit with a high glycaemic index, like industrial sugar, should also be consumed in moderation and included in the recommended daily sugar intake. The WHO recommends a sugar intake of less than 10% for children and adults. Less than 5%, which corresponds to 6 teaspoons, should bring additional health benefits. 1 Unfortunately, these guidelines are far from our actual sugar consumption. In 2022/23, around 32.2 kilograms of sugar were consumed per person. This corresponds to a daily dose of about 91 grams. 2
What happens with too much sugar in the body?
When sugar in any form enters the body, insulin, which is produced in the pancreas, ensures that blood sugar is regulated and lowered. In the muscles and liver, glucose is converted into glycogen and stored. Glycogen acts as an energy store. If our body needs the necessary energy, glucagon is released and blood sugar rises. Together, insulin and glucagon ensure that blood sugar remains stable. If sugar is consumed in small amounts, it can certainly provide more energy to the body. With an excess of sugar, and especially with daily high consumption, the pancreas is constantly prompted to release insulin. This can overwhelm the body immensely and the cells can no longer absorb sugar. This means that the body releases even more insulin to remove the excess sugar from the blood so that it can be absorbed by the cells. Unfortunately, this is not possible because the cells can no longer absorb anything. The cells thus become resistant to insulin. Nowadays, more and more people suffer from insulin resistance, which is associated with high sugar consumption. In the worst case, insulin resistance can lead to type 2 diabetes. In type 2 diabetes, insulin production is completely disrupted. The body cannot produce enough insulin. As a result, the cells can no longer absorb sugar, and it remains in the blood. A persistently elevated insulin level is also associated with increased body weight, as excess sugar is converted into fat and stored in fatty tissue. Apart from insulin resistance and type 2 diabetes, our body reacts to high and long-term sugar consumption with numerous symptoms such as exhaustion, nervousness, anxiety, inner restlessness, lack of concentration, cravings, and many other negative side effects that affect our health.3
Sugar weakens the immune system
Too much sugar can also affect the immune system. It weakens our organism and makes us more susceptible to numerous pathogens. While sugar provides us with energy, it unfortunately provides no nutrients. With long-term and high sugar intake, it can therefore happen that the general diet is not balanced enough to obtain sufficient nutrients. In addition, a weak immune system can trigger numerous inflammations in the body, which lead to autoimmune diseases. Last but not least, sugar is a pure micronutrient robber. So if you consume large amounts of sugar, your need for chromium, magnesium, zinc, B vitamins, potassium, vitamin C, and vitamin D increases, among other things. These and other micronutrients are increasingly consumed by high sugar consumption. Magnesium, for example, supports sugar absorption into the cells. A magnesium deficiency can lead to sugar cravings, which in turn drives up blood sugar. Chromium is also very important for carbohydrate utilization and insulin provision. B vitamins are needed for regulating carbohydrate metabolism. A consistently high blood sugar can also inhibit the absorption of vitamin C, which is why diabetics often have lower vitamin C levels. Therefore, people who are sufficiently supplied with minerals can metabolize sugar better.
Too much sugar can accelerate cell aging
A prolonged elevated blood sugar level leads to the formation of so-called Advanced Glycation End Products (AGEs). An increased accumulation of AGEs in the body is associated with skin aging. High sugar consumption can affect factors such as telomere shortening, which is responsible for skin aging. The characteristic of aging skin, such as poorer wound healing, can also be caused by high blood sugar. 4
Sugar is addictive
Due to the high consumption of sugar, our sense of taste has also changed accordingly. We crave it more and more and are literally addicted. There is a study that tested the addictive behavior of sugar in mice. The mice showed symptoms such as tolerance development, craving, withdrawal symptoms, drug-like effects, and dependence. Sugar addiction is based on a dependence on endogenous opioids that are released when sugar is consumed. There are clear parallels between drugs of abuse and sugar in both animals and humans. 5 Furthermore, our taste adapts to the high amount of sugar and can lead to us no longer liking unsweetened, especially bitter foods. However, the consumption of sugar also affects our reward system. There, it ensures that more dopamine is released. Dopamine is a neurotransmitter that is responsible for making us feel happy. It also influences our feeling of reward, as we experience a satisfied feeling when consuming sugar. Since this state does not last long, our body craves more and more – especially when we feel bad and sad or are stressed. These aspects alone show the enormous negative effects sugar has on our brain.
Too much sugar harms the gut
A study investigated the effects of a diet with 165g of refined sugar per day compared to a diet with only 60g per day on gut function, bile acid metabolism, and gut flora. Researchers examined how quickly food moved through the gut, bile acid concentration, and how gut bacteria changed. It was found that a high sugar intake in the diet can significantly affect gut function and stool composition. 6 Additionally, sugar promotes bad bacteria in the gut, which can disrupt the entire gut microbiome. This reduces the good bacteria responsible for maintaining a healthy gut flora. According to one study, the gut microbiome can shift in a way that promotes pro-inflammatory properties, decreases gut mucosal immunity, and fosters metabolic disorders. 7
Hormonal effects of sugar
A persistently elevated blood sugar can lead to an increased cortisol level. Cortisol is a stress hormone and can cause many physical complaints over a long period. Cortisol can lead to increased fat storage in the abdominal area (visceral fat) and in the liver. With continuous sugar consumption, this can lead to a fatty liver, which without treatment can in turn develop into type 2 diabetes. 8 Although cortisol is important for us because it can help us prepare the body for stress and provide energy, a steady sugar consumption promotes a persistently high cortisol level. Over time, this can disrupt the hormone balance and cause severe symptoms such as discomfort, inner restlessness, anxiety, high stress perception, and difficulty concentrating. Another connection between blood sugar and hormones was found in the female cycle. According to a study, blood sugar level is an important indicator of menstrual health. 9 With high sugar consumption and the resulting high blood sugar level, it can certainly happen that menstrual complaints and the absence of menstruation can occur. In men, a persistently elevated blood sugar level could lead to a testosterone deficiency, as insulin secretion can inhibit testosterone production. A high sugar intake thus has significant overall effects on our hormone balance.
Psychological effects of sugar
In addition to physical damage, sugar can also affect psychological well-being. Who doesn't know it: the craving for sugar overwhelms us and we eat a chocolate bar. This activates our reward system in the brain and dopamine is released. The sugar immediately raises our blood sugar, insulin is released, and we initially feel full of energy. But just as quickly as both blood sugar and dopamine levels rise, they also fall again. Due to this rapid rise and fall, we feel tired, listless, experience anxiety, and can even fall into depressive moods. In fact, there is a connection between persistently high blood sugar and depression. This is shown by current research that found an increased risk of developing depression in diabetes patients (types 1 and 2). 10
Sugar as a trigger for lifestyle diseases
The most devastating consequences of high and persistent sugar consumption are primarily the development of lifestyle diseases. The most common lifestyle diseases are the following:
Type 2 Diabetes:
One of the most common lifestyle diseases, which arises among other things as a result of persistently elevated blood sugar, is type 2 diabetes. In this chronic metabolic disease, either insulin resistance or a lack of insulin leads to an elevated blood sugar level. Often both are true. In insulin resistance, insulin is produced, but the cells no longer react correctly to it. The sugar therefore remains in the blood. As a result, the pancreas produces more and more insulin until production is slowly exhausted. This is how insulin deficiency arises.
Cancer:
Just as with type 2 diabetes, the development of cancer depends on several factors such as diet, lifestyle, external environmental influences, genetics, etc. However, a crucial point is the excessive consumption of sugar. Malignant cancer cells feed on it and can therefore grow faster. Sugar provides them with the necessary energy they need for rapid multiplication. Diabetics, in particular, have an increased risk of cancer. Both a constantly elevated blood sugar level and insulin resistance can promote the growth of tumors, especially in the gastrointestinal tract.
Dementia:
If insulin metabolism is disturbed, brain cells can no longer be supplied with sufficient energy. Consequently, they die. A study has found that elevated blood sugar can lead to dementia, even in non-diabetics. The study investigated the relationship between glucose levels and dementia risk in 2067 participants over 6.8 years. 524 participants (74 with and 450 without diabetes) developed dementia. Higher average glucose levels were observed with an increased risk of dementia in both participants without diabetes and those with diabetes. 11
As a result of persistently elevated blood sugar and as secondary diseases of type 2 diabetes, many other lifestyle diseases can arise, including:
- Prediabetes
- Cardiovascular diseases
- Elevated cholesterol levels
- Nerve damage
- Eye diseases
- Obesity
- Kidney diseases
- Metabolic syndrome (deadly quartet)
- High blood pressure
- Tooth decay
How to keep your blood sugar stable
To protect yourself from the consequences of high blood sugar and the resulting damage and lifestyle diseases, there are a few things you can do to keep your blood sugar stable. Here are a few tips:
Ensure a balanced and nutrient-rich diet:
A change in diet ensures that your body can regenerate and get rid of inflammation. While sugar is an important source of energy, you should still consume only a small amount of it. This also applies to refined carbohydrates. Opt for a protein- and fibre-rich diet and sufficient unsaturated fatty acids. Fruit and vegetables should also be an essential part of your diet. It is important to choose fruits with a low glycaemic index. Unhealthy fats such as sunflower oil and processed foods should be avoided as much as possible.
Sufficient exercise:
Exercise can help regulate blood sugar levels. However, overly intense training can lead to the body releasing more cortisol. This puts additional strain on the body and can in turn lead to an increased blood sugar level. Therefore, you should try to incorporate a lot of movement into your daily routine and avoid excessive training.
Water instead of juices, smoothies and co.:
Juices and sugary drinks may be tasty, but they cause your blood sugar to rise very sharply and quickly. After it then falls again, you will find yourself in a craving hole. Therefore, try to avoid sweet drinks as much as possible and prefer water.
Pay attention to your tobacco and alcohol consumption:
In addition to all the diseases caused by tobacco and alcohol, an increase in blood sugar is also one of them. It is advisable to keep tobacco and alcohol consumption in moderation, or ideally, to avoid them altogether.
Use healthy sugar alternatives:
Instead of sugar, there are many sugar substitutes you can use to sweeten your tea, for example. A few examples include xylitol, erythritol, maltitol, stevia, mannitol, isomalt, and polyglycitol syrup. There are also natural alternatives such as honey, agave syrup, and coconut blossom sugar.
Stress management:
Chronic stress, in particular, can be dangerous for us. It affects not only our psychological but also our physical well-being. Chronic stress can promote cortisol secretion. Cortisol, in turn, increases blood sugar levels. Furthermore, constantly high cortisol levels contribute to the accumulation of more abdominal fat on the body. This is very unhealthy. Therefore, ensure you get enough rest and restorative sleep.
Monitor your blood sugar:
Since our blood sugar reacts differently to various foods, it is advisable to take a closer look at your blood sugar. Blood sugar trackers are very suitable for this. These show you the exact values after each meal. Based on this, you can see which foods you should rather avoid to keep your blood sugar level stable.
Supplements - especially chromium and zinc:
In addition to diet, you can also support your body with supplements. Chromium and zinc are particularly beneficial for blood sugar regulation. Chromium improves glucose tolerance and helps maintain normal blood sugar levels. Zinc supports insulin action and the metabolism of macronutrients. Together, they thus have a synergistic effect. Both minerals are responsible for insulin metabolism and their tasks complement each other. Minerals can help you avoid extreme fluctuations and keep your blood sugar level stable.
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As frightening as all this may sound, sugar and carbohydrates in moderation are very important for our body to provide the necessary energy. Nevertheless, caution is advised with persistently elevated blood sugar levels and warning signs from the body. Timely action and a change in lifestyle can help prevent negative symptoms and long-term damage from high blood sugar.
Sources:
1. World Health Organization (WHO). "WHO calls on countries to reduce sugars intake among adults and children." 4 March 2015. https://www.who.int/news/item/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children.
2. Statista. Per capita consumption of sugar in Germany. https://de.statista.com/statistik/daten/studie/175483/umfrage/pro-kopf-verbrauch-von-zucker-in-deutschland/
3. Pussack, S. (2020). Sugar-free diet for families (1st ed.). JTHP.
4. Nguyen HP, Katta R. Sugar Sag: Glycation and the Role of Diet in Aging Skin. Skin Therapy Lett. 2015 Nov;20(6):1-5. PMID: 27224842.
5. DiNicolantonio JJ, O'Keefe JH, Wilson WL. Sugar addiction: is it real? A narrative review. Br J Sports Med. 2018 Jul;52(14):910-913. doi: 10.1136/bjsports-2017-097971. Epub 2017 Aug 23. PMID: 28835408.
6. Kruis W, Forstmaier G, Scheurlen C, Stellaard F. Effect of diets low and high in refined sugars on gut transit, bile acid metabolism, and bacterial fermentation. Gut. 1991 Apr;32(4):367-71. doi: 10.1136/gut.32.4.367. PMID: 2026335; PMCID: PMC1379072.
7. Satokari R. High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria. Nutrients. 2020 May 8;12(5):1348. doi: 10.3390/nu12051348. PMID: 32397233; PMCID: PMC7284805.
8. DiNicolantonio JJ, Mehta V, Onkaramurthy N, O'Keefe JH. Fructose-induced inflammation and increased cortisol: A new mechanism for how sugar induces visceral adiposity. Prog Cardiovasc Dis. 2018 May-Jun;61(1):3-9. doi: 10.1016/j.pcad.2017.12.001. Epub 2017 Dec 8. PMID: 29225114.
9. Lin G, Siddiqui R, Lin Z, Blodgett JM, Patel SN, Truong KN, Mariakakis A. Blood glucose variance measured by continuous glucose monitors across the menstrual cycle. NPJ Digit Med. 2023 Aug 11;6(1):140. doi: 10.1038/s41746-023-00884-x. PMID: 37567949; PMCID: PMC10421863.
10. Roy T, Lloyd CE. Epidemiology of depression and diabetes: a systematic review. J Affect Disord. 2012 Oct;142 Suppl:S8-21. doi: 10.1016/S0165-0327(12)70004-6. PMID: 23062861.
11. Crane, P. K., Walker, R., Hubbard, R. A., Li, G., Nathan, D. M., Zheng, H., Haneuse, S., & Larson, E. B. (2013). Glucose Levels and Risk of Dementia in Non-Diabetic Individuals. New England Journal of Medicine, 369(6), 540-548. https://doi.org/10.1056/NEJMoa1215740
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