Is sugar sweet poison? exposing the bitter truth
Despite its reputation for contributing to health problems such as heart disease and diabetes, sugar remains an important energy source when consumed wisely. Here’s how you can control your sugar consumption.
Sugar has long been criticized for its association with increased risk of heart disease, diabetes and obesity. However, a recent post by Tesla founder Elon Musk has changed the conversation, challenging the way we understand the role of sugar in our lives.
“Um no, cyanide and arsenic are poisons, while sugar is edible. You don’t see a pile of dead bodies outside a candy store. That said, sugar should be eaten occasionally and in moderation,” Musk said in response to XPRIZE Foundation founder Peter H. Diamandis, who called sugar a “poison.”
Sugar has developed a bitter-sweet reputation over time regarding its effects on health, but there is a lot more to it that we need to understand.
What is sugar?
Sugar is a type of carbohydrate that provides energy to the body. It includes all sweet carbohydrates but usually refers to table sugar (sucrose), which is a compound of two simple sugars.
When consumed, carbohydrates are broken down into simple sugars, such as glucose and fructose, which the body uses for energy. The natural sugars found in fruits, vegetables and dairy are healthy because they come with additional nutrients like vitamins and fiber.
However, refined sugars found in soda, candy, and desserts lack these benefits and can harm health if consumed in excess.
How much sugar should you consume?
The World Health Organization (WHO) recommends that added sugars should not exceed 10% of daily calorie intake. For a person consuming 2,000 calories per day, that’s about 50 grams of sugar.
A can of soda, which contains about 35-40 grams of sugar, takes up most of this allowance.
In India, the Indian Council of Medical Research (ICMR) suggests an even lower limit – 5% of daily calorie intake – given the high risk of diabetes and heart disease in the population.
Is sugar really bad?
Sugar, especially glucose, is essential for body function. It gives strength to the muscles and energy to the brain. However, the form and quantity of sugar intake matters a lot. Natural sugars, combined with essential nutrients, support health, while refined sugars in processed foods and drinks contribute to various health risks.
“Excessive sugar consumption is a significant contributor to non-communicable diseases,” explains Dr. Sunita Nagpal, General Physician at Salubritas Medcentre. She explains that excessive consumption can lead to obesity, tooth decay, cognitive decline, heart disease, kidney damage and non-alcoholic fatty liver disease. It can accelerate skin aging, weaken the immune system and cause joint pain.
Dr. Nagpal recommends limiting daily sugar intake to 150 calories (36 grams) for men and 24 grams for women. For diabetics, sugar should be minimal, with alternatives such as sucralose, stevia, and saccharin.
A balanced diet for diabetics includes whole grains, low-sugar fruits (such as strawberries, papaya and guava), vegetables (such as spinach, carrots and broccoli), lean proteins and low-fat dairy.
On the other hand, sugary drinks, processed foods, dried fruits, honey, jams and even some breakfast cereals should be avoided.
A study published in Nature Medicine by researchers at Tufts University showed that sugary drinks contribute to 2.2 million new cases of type 2 diabetes and 1.2 million cases of heart disease annually.
The study also found that men and young adults are more affected by sugary beverage consumption than women and older adults.
What happens if you stop eating sugar for a month?
Removing excess sugar from your diet for a month can have several health benefits:
- Weight loss: Consuming fewer calories can help lose extra pounds.
- Static Energy: Avoiding sugar spikes and crashes helps stabilize energy levels, leaving you more alert and awake.
- Improves heart health: Cutting back on sugar lowers blood pressure and reduces the risk of heart disease.
- Better Skin: Low sugar intake helps prevent acne and slows down skin aging.
- Enhanced Immunity and Focus: Low sugar strengthens the immune system and enhances mental clarity.
Dr. Nagpal highlights that avoiding sugar also reduces the risk of chronic conditions, improves blood sugar regulation and aids overall well-being.
Interestingly, a 2024 study from Lund University in Sweden found that occasional sweet treats like pastries or honey, when consumed in moderation, may also reduce the risk of heart disease.
Sugar isn’t entirely bad – it’s all about balance. Focus on natural sources of sugar from fruits and vegetables, and enjoy limited amounts of occasional meals to support a healthy lifestyle.
