Not So Sweet After All: 10+ Reasons Why Sugar Is Bad For You

“Eight times more addictive than cocaine. Five times more likely to cause death. But it's legal,” says drug cartel leader Poppy in the cult classic movie ‘Kingsman: The Golden Circle’. She was talking about the harmful effects of sugar over those of the drug she peddles. And while this fictional character is a major alarmist, certain types of sugar are indeed bad for your health. Paediatricians caution against giving kids below the age of 24 months foods with added sugar, and even the World Health Organization (WHO) has listed guidelines for sugar consumption. 

 So why is everyone so obsessed with sugar? Why is sugar bad for your health? Are there different types? What are the signs of having too much sugar, and how harmful is it? How do we cut down consumption? Surgeon Dr Bomi Pardiwalla, MS, MB, FCPS; MNAMS (NBE), and a visiting doctor at Parsi General Hospital and Masina Hospital, answers all our questions.

By definition, sugar is a ‘naturally occurring carbohydrate’ that provides a quick energy source; it is also a generic term for all sweet-tasting carbs. When experts talk about ‘harmful sugar,’ they’re usually referring to chemically refined or processed table sugar.

There are many ways of classifying sugar, but here’s a simple breakdown: Fruits, vegetables, whole grains, legumes, and dairy contain naturally occurring sugars like sucrose, fructose, and glucose. Food groups with naturally occurring sugars also have fibre and nutrients that we need for health reasons. The fibre slows down digestion, so when ingested, blood sugar levels go up slowly, and energy levels can be consistent. The glucose in them is essential for the brain and nervous system to function properly.

Added or refined sugar is sugar extracted from natural sources, processed, and added as a preservative, a viscosity-enhancing agent, a sweetening agent (and much more). For example, table sugar (sucrose) comes from sugarcane or sugar beets and contains 50% fructose and 50% glucose. Processed/refined sugar gets quickly absorbed into the bloodstream, resulting in rapid blood sugar spikes, energy crashes, and more sugar cravings.

Since refined sugar has at least 59 names, it becomes harder to avoid, especially in processed ingredients and foods. It leads to sugar spikes and energy crashes, and the American Heart Association (AHA) actually states that the body does not need any added sugar to function healthily, making it more important to be mindful of the harmful effects of sugar.

Refined sugar sneaks into many everyday processed foods. Dr Pardiwalla explains that the daily sugar intake should not exceed 25 g for an adult female and 30 g for an adult male (including both natural and refined sugar). Yup, it’s time to bid adieu to daily granola bars and candy.

Dr Pardiwalla highlights some of the signs of high blood sugar:

• Increased thirst and frequency of urination
• The body isn’t efficiently using glucose for energy, making you feel tired
• Weight gain, since excess sugar can be stored as fat
• Blurred vision 
• Headaches 
• Mood swings and irritability as spikes in sugar influence moods and cause more sugar cravings
• Poor sleep
• High BP/hypertension
• Acne and skin problems

Many studies have been conducted over the years to assess the harmful effects of sugar, and there is negligible evidence that it’s good for you. There is, however, mounting evidence that highlights the negative impacts of excessive or prolonged sugar intake. Too much sugar disrupts your body’s natural balance, making it easier to succumb to chronic health issues.

Some of the bad effects of excessive sugar consumption are:

1. High sugar consumption is an important factor in weight gain and obesity. It increases the risk of obesity by driving overeating through hormonal imbalances.
2. It raises levels of harmful fats and can increase triglyceride levels, leading to higher BP and inflammation, known risk factors for heart disease.
3. It messes with insulin regulation, which can lead to insulin resistance (your body’s cells don’t respond positively to insulin), which can lead to high blood sugar and eventually type 2 diabetes.
4. Excessive sugar wreaks havoc on your metabolism, overloads your liver, and leads to conditions like non-alcoholic fatty liver disease.
5. It leads to cavities and tooth decay.
6. A diet high in sugar can result in chronic inflammation, which is connected to conditions like cancer and autoimmune diseases.
7. High sugar intake can cause blood sugar spikes and crashes, which can result in mood swings.
8. Over time, it can lead to disorders like anxiety and depression.
9. Some studies connect high sugar levels with poor sleep.
10. High sugar consumption has been connected to cognitive decline, dementia, and Alzheimer’s.

To conclude, let’s circle back to alarmist Poppy and remind ourselves not to hate the concept of ‘sugar’. Sugars are a naturally occurring, crucial component of many natural foods, and we need them. The goal is to avoid refined sugar consumption in large quantities.

You can do the following to cut back on sugar:

1. Consume whole ingredients in their natural form, like fruits (oranges, peaches, avocados) and dates.
2. Focus on homemade dishes so you can monitor the ingredients.
3. Read labels with a microscope to check for hidden sugar and the names it is hiding under, like agave syrup, corn sugar, date syrup, and maltose.
4. Contrary to popular belief, sugar substitutes used in tea, like jaggery and honey, are not healthy options for everyday consumption.
5. Skip ultra-processed foods, like fruit juices, candy, sweets, and sodas entirely.
6. Opt for sweeteners like Stevia and Monk Fruit (in the limit) when you need that dose of extra sugar. 
7. Dr Pardiwalla reminds us that while the goal is to cut down refined sugar and for that, you need to lean on your willpower, he ends on a sweet note — “A couple of pieces of 70% dark chocolate, maybe once or twice a week, is a good way to satiate those cravings.” The sweetest thing? Science agrees with him.

The signs of having high blood sugar are:

• Fatigue and weakness 
• Blurred vision 
• Increased thirst and frequent urination 
• Headaches 
• Mood swings and irritability 
• Poor sleep
• High BP
• Acne and skin problems

Processed sugar in high quantities, over the long term, can be very harmful and has been associated with several health issues like obesity, type 2 diabetes, cavities, poor sleep, fatty liver disease, insulin resistance, blood pressure issues, and heart disease. It has also been linked with cognitive issues like mood swings, anxiety, and depression.

Natural sugars found in small quantities in natural foods like fruit, vegetables, and dairy contain fibre and other vital nutrients. Continue to eat those as per your existent needs to make sure you’re getting the necessary nutrition. 

Refined sugar finds its way into a lot of packaged food — right from ketchup and other condiments to cereal, granola bars, sodas, and even fruit juices. It even hides in foods you wouldn’t expect it to be in, like pasta sauce and white bread. 

Instead of chocolates, sweets, packaged desserts, and ultra-processed food, focused on homemade dishes and whole, natural food.

It's best to stick to fruits, milk, and homemade desserts. Think of options like figs, dates, dry fruits, and sweets made from fresh paneer with milk and nuts. It’s also a good idea to avoid fried sweets like gulab jamun. If you're finding yourself craving a lot of sugar, it might be a sign of magnesium deficiency.

To incorporate more magnesium into your meals, consider this delicious dessert: Blend two bananas with a cup of milk and a bit of cocoa powder. For an extra boost, you can add soaked chia seeds for a nice texture and finish it off with some chopped nuts.