Our sugar consumption is booming these days and is constantly on the rise. No wonder: there is now hidden sugar in many foods. What's more, the potential for addiction is enormous. However, sugar can cause great damage to our bodies over time and cause a number of lifestyle diseases. And that's exactly what this blog post is about. We'll show you why high sugar consumption can be harmful, what the effects are and how you can eat to keep your blood sugar stable.
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What are diseases of civilization?
Civilization diseases are diseases that can be caused by social factors such as the lifestyle of a civilization. These include lack of exercise, poor and unhealthy or excessive nutrition, too much stress, too little sleep and alcohol and tobacco consumption. These factors often work together to increase the risk of developing a lifestyle disease. A few 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, our blood sugar rises, as 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. For example, blood sugar rises with carbohydrate-rich foods to provide the body with the energy it needs and then falls again. Overall, fluctuations in blood sugar are therefore completely harmless and are intended by nature as long as they are not too extreme.
Too much sugar makes us ill
Sugar traps are lurking everywhere: in fruit smoothies, juices, sauces, fruit yogurts and now even toothpaste. The tricky thing is that the food industry uses various tricks to convince us that the product contains less sugar. For example, a muesli package may say 30% less sugar, but there is still a considerable amount of sugar in the nutritional table. Also, sugar is often not labeled as "sugar" on the packaging, but is given certain code names such as dextrin, maltodextrin, malt sugar, fructose, lactose, dextrose, glucose-fructose syrup and many more. You should therefore take a look at the nutritional table before buying, as it must be declared as sugar.
Sugar consumption: balance is the be-all and end-all
Just like chocolate or a piece of cake, fruit also causes blood sugar levels to skyrocket. Fruit contains different types of sugar such as fructose, glucose and sucrose, but also some sugar alcohols such as sorbitol. These are found in varying quantities. Fruits with a high glycemic index, such as bananas or grapes, cause blood sugar levels to rise very quickly and also contain less fibre overall. Fruit with a lower glycemic index, such as berries, on the other hand, slows down the rise in blood sugar. They are also rich in fiber. Fruit with a high glycemic index, such as industrial sugar, should therefore 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, is said to have additional health benefits.1 Unfortunately, these guidelines are far removed from our actual sugar consumption. In 2022/23, around 32.2 kilograms of sugar were consumed per capita. This corresponds to a daily dose of 91 grams.2
What happens when there is too much sugar in the body
When sugar enters the body in any form, insulin, which is produced in the pancreas, ensures that blood sugar is regulated and lowered. In the muscles and liver, the 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 levels remain stable. If sugar is consumed in small amounts, it can provide the body with more energy. If there is an excess of sugar, and especially if it is consumed in large quantities every day, the pancreas is constantly forced to release insulin. This can overwhelm the body and the cells can no longer absorb sugar. As a result, the body releases even more insulin to remove the excess sugar from the blood so that it can be absorbed into the cells. Unfortunately, this is not possible as the cells can no longer absorb anything. The cells therefore become resistant to insulin. Nowadays, more and more people are suffering 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, the production of insulin is literally disrupted. The body cannot produce enough insulin. As a result, the cells can no longer absorb sugar and it remains in the blood. A permanently elevated insulin level is also associated with increased body weight, as the 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, food cravings and many other negative side effects that affect our health.3
Sugar weakens the immune system
Too much sugar can also have an impact on the immune system. It weakens our organism and makes us more susceptible to numerous pathogens. Sugar provides us with energy, but unfortunately no nutrients. With a long-term and high sugar intake, it can therefore happen that the general diet is not balanced enough to provide sufficient nutrients. In addition, a weak immune system can trigger numerous inflammations in the body, leading to autoimmune diseases. Last but not least, sugar is the purest micronutrient robber. If you consume large amounts of sugar, your need for chromium, magnesium, zinc, B vitamins, potassium, vitamin C and vitamin D increases. These and other micronutrients are increasingly consumed by high sugar consumption. Magnesium, for example, supports the absorption of sugar into the cells. A magnesium deficiency can lead to cravings, which in turn drives up blood sugar levels. Chromium is also very important for the utilization of carbohydrates and the supply of insulin. B vitamins are needed to regulate carbohydrate metabolism. A constantly high blood sugar level can also inhibit the absorption of vitamin C, which is why diabetics often have a lower vitamin C content. People who are sufficiently supplied with minerals can therefore metabolize sugar better.
Too much sugar can accelerate cell ageing
An elevated blood sugar level over a longer period of time leads to the formation of so-called advanced glycation end products (AGEs). An increased accumulation of AGEs in the body is associated with skin ageing. High sugar consumption can influence factors such as telomere shortening, which is responsible for skin ageing. The characteristic of ageing skin, such as poorer wound healing, can also be caused by high blood sugar.4
Sugar is addictive
The high consumption of sugar has also changed our sense of taste. We crave it more and more and are literally addicted. There is a study that tested the addictive behavior of sugar in mice. Mice showed symptoms such as tolerance development, craving, withdrawal symptoms, drug-like effects and dependence. Sugar addiction is based on an addiction to the body's own opioids, which are released when sugar is ingested. There are clear parallels between drugs of abuse and sugar in both animals and humans.5Furthermore, our taste becomes accustomed to the high amount of sugar and can lead to us no longer liking unsweetened, especially bitter foods. However, consuming sugar also influences 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 sense of reward by making us feel satisfied when we consume sugar. As this state does not last long, our body craves it more and more - especially when we feel bad, sad or stressed. These aspects alone show the enormous negative effects sugar has on our brain.
Too much sugar harms the gut
A study was carried out to test the effects of a diet containing 165 g of refined sugar per day compared to a diet containing only 60 g per day on intestinal function, bile acid metabolism and intestinal flora. The researchers investigated how quickly food moves through the intestine, the concentration of bile acid and how the bacteria in the intestine change. It turned out that a high amount of sugar in the diet can significantly influence intestinal function and the composition of bowel movements.6Sugar also promotes the bad bacteria in the gut and can therefore upset the entire gut microbiome. The good bacteria, which are responsible for maintaining a healthy intestinal flora, are reduced. According to a study the intestinal microbiome can shift in such a way that pro-inflammatory properties occur, the immunity of the intestinal mucosa decreases and metabolic disorders are promoted.7
Hormonal effects of sugar
A permanently elevated blood sugar level can lead to an increased cortisol level. Cortisol is a stress hormone and can cause many physical complaints over a long period of time. Cortisol can cause increased fat to be stored in the abdominal area (visceral fat) and in the liver. With continued sugar consumption, this can lead to a fatty liver, which in turn can develop into type 2 diabetes if left untreated.8Cortisol is important for us because it can help us to prepare the body for stress and provide energy, but a constant consumption of sugar promotes a permanently high cortisol level. Over time, this can upset the hormone balance and cause serious symptoms such as malaise, inner restlessness, anxiety, high levels of stress and difficulty concentrating.Another connection between blood sugar and hormones has been established in the female menstrual cycle. According to one study, blood sugar levels are an important indicator of menstrual health.9High sugar consumption and the resulting high blood sugar levels may well lead to menstrual cramps and the absence of menstruation. In men, a permanently elevated blood sugar level could lead to a testosterone deficiency, as the release of insulin can inhibit testosterone production. A high sugar intake therefore has a significant overall impact on our hormone balance.
Psychological effects of sugar
In addition to physical damage, sugar can also affect our mental well-being. Who hasn't experienced it: we get a sugar craving and have a chocolate bar. This activates our reward system in the brain and releases dopamine. The sugar causes our blood sugar to rise immediately, insulin is released and we initially feel full of energy. However, as quickly as both the blood sugar level and the dopamine level have risen, they also fall again. Due to this rapid rise and fall, we feel tired, lack energy, feel anxious and can even become depressed. In fact, there is a link between permanently high blood sugar levels and depression. This is shown by recent research which found that diabetes patients (type 1 and 2) have an increased risk of developing depression.10
Sugar as a trigger for lifestyle diseases
The most devastating consequences of high and persistent sugar consumption are above all the development of lifestyle diseases. The most common lifestyle diseases are as follows:
Type 2 diabetes:
Type 2 diabetes is one of the most common diseases of civilization, which is caused by a permanently high blood sugar level. In this chronic metabolic disease, either insulin resistance or a lack of insulin leads to an elevated blood sugar level. Both are often the case. In the case of insulin resistance, insulin is produced but the cells no longer react properly 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 develops.
Cancer:
Just as with type 2 diabetes, the development of cancer depends on several factors such as diet, lifestyle, external environmental influences, genetics, etc. One decisive factor, however, is the excessive consumption of sugar. Malignant cancer cells feed on it and can therefore grow faster. Sugar provides them with the energy they need to multiply rapidly. 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, particularly in the gastrointestinal tract.
Dementia:
If the insulin metabolism is disrupted, the brain cells can no longer be supplied with sufficient energy. As a result, they die. A study has found that elevated blood sugar can lead to dementia, even in non-diabetics. The correlation between glucose levels and dementia risk was examined in 2067 participants over a period of 6.8 years. A total of 524 participants (74 with and 450 without diabetes) developed dementia. Higher average glucose levels with an increased risk of dementia were observed in both the participants without diabetes and those with diabetes11.
Many other lifestyle diseases can develop as a result of permanently elevated blood sugar levels and as secondary diseases of type 2 diabetes, including:
- Prediabetes
- Cardiovascular diseases
- Elevated cholesterol level
- Nerve damage Eye diseases
- Adiposity (obesity)
- Kidney diseases
- Metabolic syndrome (deadly quartet)
- High blood pressure
- Caries
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:
Make sure you eat a balanced and nutritious diet:
Changing your diet ensures that your body can regenerate and get rid of inflammation. Although sugar is an important source of energy, you should only consume a small amount of it. This also applies to refined carbohydrates. Instead, opt for a diet rich in protein and fiber and sufficient unsaturated fatty acids. Fruit and vegetables should also be included in your diet. It is important to make sure that the fruit you eat has a low glycemic index. Unhealthy fats such as sunflower oil and processed foods should be avoided as far as possible.
Sufficient exercise:
Exercise can help to regulate blood sugar levels. Exercising too intensively, however, can cause the body to release more cortisol. This puts additional strain on the body and can in turn lead to increased blood sugar levels. You should therefore try to integrate plenty of exercise into your daily routine and avoid excessive training.
Water instead of juices, smoothies and co:
Juices and sugary drinks may be delicious, but they cause your blood sugar to rise very quickly. After it drops again, you will find yourself in a craving hole. Therefore, try to avoid sweet drinks as much as possible and prefer water.
Watch your tobacco and alcohol consumption:
In addition to all the diseases caused by tobacco and alcohol, there is also an increase in blood sugar. It is advisable to keep tobacco and alcohol consumption in moderation or, in the best case scenario, to avoid them altogether.
Use healthy sugar alternatives:
Instead of sugar, there are many sugar substitutes that you can use to sweeten your tea, for example. A few examples are 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 not only affects our mental well-being, but also our physical well-being. Chronic stress can promote the release of cortisol. Cortisol, in turn, causes blood sugar levels to rise. In addition, a constantly high cortisol level contributes to the accumulation of belly fat on the body. This is very unhealthy. Therefore, make sure you get enough rest and a good night's sleep.
Monitor your blood sugar:
As our blood sugar reacts differently to different foods, it is advisable to take a closer look at your blood sugar. Blood glucose trackers are very suitable for this. These show you the exact values after each food intake. This allows you to see which foods you should avoid in order to keep your blood sugar levels stable.
Supplements - especially chromium and zinc:
In addition to your diet, you can also support your body with supplements. Chromium and zinc are particularly beneficial for blood sugar regulation. Chromium improves glucose tolerance and supports the maintenance of normal blood sugar levels. Zinc supports insulin action and the metabolism of macronutrients. Together they have a synergistic effect. Both minerals are responsible for insulin metabolism and their tasks complement each other. Minerals can help you to avoid extreme fluctuations and keep your blood sugar levels stable.
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As scary as all this may sound, sugar and carbohydrates in moderation are actually very important for our body so that it can provide the necessary energy. Nevertheless, caution is advised when blood sugar levels are permanently high and the body gives warning signals. Timely action and a change in lifestyle can help to prevent negative symptoms and consequential damage caused by 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. Pro-Kopf-Verbrauch von Zucker in Deutschland. https://de.statista.com/statistik/daten/studie/175483/umfrage/pro-kopf-verbrauch-von-zucker-in-deutschland/
3. Pussack, S. (2020). Zuckerfreie Ernährung für Familien (1. Aufl.). 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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