Refined sugar, also known as table sugar, is a common ingredient found in many processed foods and beverages. While it may add sweetness to your diet, consuming too much refined sugar can have negative effects on your health. In this article, we will discuss why refined sugar is so unhealthy and provide some citations to support our claims. Refined sugar is made from sugar cane or sugar beets and undergoes a refining process that strips it of any beneficial nutrients such as fiber, vitamins, and minerals.
This process leaves behind a pure, concentrated form of sucrose that is quickly absorbed by the body. When we consume refined sugar, our body rapidly breaks it down into glucose, causing a spike in blood sugar levels. One of the main reasons why refined sugar is so unhealthy is that it can contribute to the development of several chronic diseases. For example, studies have linked the consumption of sugar-sweetened beverages with an increased risk of type 2 diabetes, cardiovascular disease, and obesity (1, 2).
Additionally, consuming too much refined sugar has been shown to cause inflammation in the body, which can lead to a range of health problems (3). Another issue with refined sugar is that it can be addictive.
When we eat sugary foods, our brain releases dopamine, a feel-good chemical that can create a sense of pleasure and reward. Over time, this can lead to a craving for more sugar, which can contribute to overconsumption and potentially lead to health problems (4).
It's important to note that not all sources of sugar are created equal. Whole foods such as fruits and vegetables contain natural sugars, but they also provide other beneficial nutrients such as fiber, vitamins, and minerals. These nutrients help slow down the absorption of sugar in the body, preventing the spike in blood sugar levels that can occur with refined sugar consumption.
Refined sugar is an unhealthy ingredient that should be avoided. Its consumption has been linked to the development of several chronic diseases and can be addictive. Instead, it's recommended to focus on whole, nutrient-dense foods that contain natural sugars to maintain a healthy diet.
References:
Malik VS, Hu FB. Sugar-sweetened beverages and cardiometabolic health: an update of the evidence. Nutrients. 2019;11(8):1840. doi:10.3390/nu11081840 Imamura F, O'Connor L, Ye Z, et al. Consumption of sugar sweetened beverages, artificially sweetened beverages, and fruit juice and incidence of type 2 diabetes: systematic review, meta-analysis, and estimation of population attributable fraction.
BMJ. 2015;351:h3576. doi:10.1136/bmj.h3576 Stanhope KL. Sugar consumption, metabolic disease and obesity: The state of the controversy.
Crit Rev Clin Lab Sci. 2016;53(1):52-67. doi:10.3109/10408363.2015.1084990 Avena NM, Rada P, Hoebel BG. Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake. Neurosci Biobehav Rev. 2008;32(1):20-39. doi:10.1016/j.neubiorev.2007.04.019