Today we’re going to be looking at the 10 negative effects of sugar on your body.
Sugar can give you wrinkles and your face looks older. Scientists from Leiden University Medical Center in the Netherlands measured the blood sugar levels of 600 men and women aged between 50 and 70. They then showed the photographs of these people to 60 separate participants and found that those with higher blood glucose looked older than those with lower blood sugar levels. In fact for every one millimetre per litre increase in blood sugar the perceived age of that person rose by five months.
Sugar is associated with acne. Foods ranking higher on the glycemic index such as refined carbs have been associated with greater amounts of acne on the face and body according to the latest study of Australian men.
Sugary drinks cause 83 % increased risk in developing type 2 diabetes. In one study of 91249 women showed that those who consumed one sugar sweetened beverage per day had an 83 % percent increased risk of developing type 2 diabetes compared to those that only had one a month.
Sugar intake increases the risk of developing certain types of cancers. There has been a direct link seen between breast and colon cancer with sugar consumption. This is likely due to the fact that insulin is one of the key factors behind the growth and multiplication of cells and sugar spikes insulin to abnormally high levels.
Sugar can ruin your teeth. A study done by the American Journal of Clinical Nutrition showed that it destroys the healthy bacteria in the mouth which can cause tooth erosions.
Sugar is made up of empty calories with no real nutritional value. There are no nutrients, minerals, proteins or fiber in sugar just calories.
Sugar makes you feel hungry. A study done by Yale University showed that those who consume sugar had an increased appetite and desire for more. This happens when sugar screws up the hormonal levels in the body.
Sugar blocks leptin and raises insulin to very high levels. Leptin is a hormone in charge of telling us that we’re full and need to stop eating. It also tells us that we have energy and should go out and use that energy. Sugar consumption blocks this hormone from doing its job and from reaching the brain.
Sugar causes belly fat. Numerous studies have shown direct links from sugar to the increased accumulation of belly fat. This is the worst kind of fat because it is the one associated with all sorts of diseases including heart disease.
Sugar is addictive. Just like cocaine scientists have shown that sugar causes a very similar dopamine release in the brain. Studies on neuroplasticity have also shown that drug users have very similar behavioral addictions to those addicted to sugar.
Fruit has fiber, vitamins, minerals, water and tons of nutrients that refined sugar does not have. This is why when studies compare diets with refined sugar to fruit sugar the negative effects are not the same.
Carbohydrates are the most important source of energy found in every food we eat. However all the carbohydrates are not the same. Here the difference is in the sources of carbohydrates.
Carbohydrates from different sources dissolves in blood differently. The sugar from cold drinks or other beverages and refined foods shoots into the blood. However the sugar from fruits and raw vegetables, drops into the blood.
How the body absorbs Carbohydrates
1. Sugar, soft drink ——————-> Shoot in the blood
2. Carbohydrate from bread ——————-> Flow into the blood
3. Fruits ——————-> Drip into the blood
4. Vegetables ——————-> Seep into the blood
Foods are ranked on the basis of its carbohydrate action with the blood. This is called Glycemic index or Glycemic load. But that does not work in the case of packaged juices. Imagine two people with same body parameters, age and blood sugar levels. One person will drink a glass of packaged juice which contains 8 times more sugar in refined form. The sugar will shoot into the blood irrespective of the amount of sugar already present in the blood. Such sugar is not friendly to our body. The other person consumes a glass of freshly squeezed juice. The sugar in this form is highly disciplined. The sugar will drop by drop enter the blood stream.
According to study published in the journal of American Medical Association (2002), carbohydrates from baked potatoes, yield greater Glycemic load than the carbohydrates from boiled/raw potatoes.
Study published in Diabetes care (journal) – 2008 states that the Glycemic index of fresh raw fruits and vegetables are much lower than processed food made from the same fruits or vegetables.
What matters is the sources of carbohydrates i.e. whether they are from plant origin or animal origin. Also it matters whether the carbohydrates you are consuming are in their natural state.
The blood sugar control of the body does not depend much on the amount of sugar or carbohydrates you have consumed, rather it is more dependent on the sources of carbohydrates.
How do you know that you have high blood sugar level? Let us first understand that Diabetes is not a disease. It is a condition in which, if the level of blood sugar is higher than a certain level, the risk of heart disease, kidney failure, blindness, and even death are substantially high. Of course, even with normal sugar levels there still is 20% risk of these diseases.
The real question is how many grams of sugar per liter of your blood is safe. Various institutions have carried out trials for deciding a cutoff point. Around the mid-1990’s, the American Diabetes Association (ADA) convened an expert committee to re-examine the diagnosis of Diabetes in light of the new information available. They considered the following trials:
PIMA Indians trial of 960 individuals.
Egyptian trial of 1081 individuals.
The Third National Health And Nutrition Examination Survey (NHANES III) of 282 individuals.
The mid cut off point obtained for 2hr OGTT of the above 3 trials were 298mg/dL, 252m/dL and 292mg/dL respectively.
Here, development of retinopathy was taken as a basis to decide the cutoff point above which the patients had substantially higher chances of developing retinopathy.
Instead of considering the above-mentioned mean value of the bimodal threshold, which is the standard followed in such research analysis, they chose to adopt the lowest glycemic level of each of initial decile in which the prevalence of retinopathy increases which were 244mg/dL, 218mg/dL and 195mg/dL respectively. Even the mean of the 3 values is 219mg/dL but ADA decided to retain the initially proposed value of 2hr OGTT by NDDG i.e. 200mg/dL which is misleading and has great potential of diagnosing a false positive case of Diabetes.
Hence, to arrive at a proper 2hr OGTT threshold, we must consider controlled trial on different populations. Following table shows the cutoff point after 2hr 75gm of oral glucose consumption (OGTT).
2 hr Glucose
Journal of Chronic Diseases
Journal of Diabetes and its Complications
Medical Journal of Australia
The above mentioned 2hr glucose cutoff point value is of the population in the age group between 35 years to 50 years. We have to find the mean value of the cutoff point in the above four populations to define a reference point.
208 + 231 + 228 + 268 / 4 = 233.75
233mg/dL is very close to the 2hr OGTT cutoff point arrived by the PIMA Indians trial on 941 individuals i.e. 227mg/dL.
It may be appropriate for us to conclude that for an individual up to 50 years of age the plasma random blood sugar or 2hr Oral Glucose Tolerance Test value for being diagnosed as a diabetic can be > 230mg/dL.
Another factor to consider is that the above results are from blood samples taken from veins whereas at home, normally blood is taken from capillary of the fingertip using a glucometer to measure sugar levels. It is universally accepted that glucose concentration in the blood taken from the capillary is around 10% higher.
It means you have to add 10% i.e. 23mg/dL to 230mg/dL to arrive at the value of the random blood sugar cutoff point. This means capillary blood sugar level of 230 + 23 = 253mg/dL should be considered as the cutoff point for diabetes (for people up to 50 years of age).
It has been a trend in medical science to round off diagnostic figures to the nearest whole number (as in case of blood pressure and total cholesterol). So we can round off the value of 253mg/dL to 250mg/dL.
This cutoff point of 250mg/dL is of less value if we do not consider other factors. The prominent one being age. Due to evidence-based medicine, science has understood that metabolic activities in the body show a dramatic change with age. Blood sugar and blood pressure are two such metabolic activities °which are influenced by the age factor. So keeping a single cutoff point across a wide spectrum of age is not of use in the real clinical diagnosis. One trial on over 2900 PIMA Indians was conducted to see the effect of age on blood sugar levels, two hours after 75gms of carbohydrate load.
No. of Examined Males
Mean 2hr Glucose
No. of Examined Females
Mean 2hr Glucose
5 - 14 years
15 - 24 years
25 - 34 years
45 - 54 years
55 - 64 years
65 - 74 years
A clear increase in blood sugar with age.
After the age of 65 years, the blood sugar level tends to drop a bit (same for blood pressure).
There is no clear-cut rate of increase of blood sugar in relation to the age.
In the 25 to 35 years bracket, there is a trend of steep increase in blood sugar value i.e. more than 40mg/dL.
It would be wise to include age adjustment factor to the value of 250mg/dL 2hr OGTT, so as to avoid detection of false cases of diabetes in individuals above 50 years and false negative cases of diabetes in individuals aged 25 years. Conservatively, on the basis of the observation, we can safely add 1mg/dL for every added year after 50 years.
So for a 60 year old individual, capillary blood sugar after 2 hour of consuming 75gms of glucose should be 250mg/dL + 10mg/dL = 260mg/dL to become a diabetes patient.
A similar approach can be applied to obtain a more practical value of fasting blood sugar and HBA1C.
Here one must consider the fact that the major trials specifically on PIMA Indians were done where the day temperature varied between 18°C to 38°C. So the previous cutoff point is suitable for a place where day temperature is not below 10°C. Hence, the population living in a cold climate must consider temperature change factor. It has been observed that in winters the blood sugar increases roughly by 10mg/dL. So the figure for a 50-year-old person during winter in capillary blood sugar 2hr PG > 250+10=260mg/dL should be diagnosed as a diabetic patient. We must also check if the person is suffering from viral infection/fever as there is a 10% increase in blood sugar during sickness.
To avoid a false diagnosis of high blood sugar, the final value of random blood sugar should be adjusted by:
Adding Age Adjustment factor.
Adding Winter Adjustment factor.
Adjustment because of viral infection/fever.
If you have eaten recently, the blood sugar level from blood taken from fingertip can be up to 70mg/dL higher than blood taken from a vein.
Here I have to mention that HBA!C is not an accurate or recommended test.
It is not measuring your blood glucose levels directly. It is giving you a rough estimate of your blood sugar over 3 months. It is actually measuring the percentage of haemoglobin that is bound to glucose.
If you have the low iron enema you will have an abnormally high HBA1C reading which is not accurate. There is another enema in which you will have low HBA1C. In case of live of kidney disease the number is again not going to be accurate.