How Sugar affects your Health


In 2015 the average total sugar consumption for adults in Canada was 85 grams per day (20 teaspoons). Of this total, 46 grams per day (12 teaspoons) contains free sugars. Free sugars are those added to foods and beverages by the manufacturer, cook or consumer, and sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates. Other sugars that come from dietary fiber are not refined and come from vegetables, fruits and whole grain sources. Excess free sugar consumption is associated with heart disease, stroke, obesity, diabetes, high blood cholesterol, cancer and dental caries (cavities). The Canadian Heart and Stroke Foundation position statement on Sugar recommends reducing added sugar intake to less than 10% and ideally to less than 5% of the total energy consumption. For a 2,000 calorie diet, a 10% energy consumption is equivalent to 48 grams of sugar daily (12 teaspoon) and 5% energy consumption is equivalent to 24 grams of sugar (6 teaspoon). Drinking two 8 ounces cans a day of sugar sweetened beverages increases the risk of depression by 5%, and drinking 3 cans per day increases the risk of depression by 25%. Also pre-diabetic status and diabetes are associated with increased cognitive decline in the elderly.

Relevant to current times are the effects of excess sugar intake to our immune system.  Early evidence in the 70’s indicated that 100 grams of ingestion of free sugar reduced the capacity of neutrophils (a type of white blood cell that helps during bacterial infections) to function during a bacterial infection for up to 5 hrs after ingestion. More recent research has shown that this may not apply to viral infections where glucose ingestion (a type of sugar) was shown to be protective. Now these effects are related to a single dose, not to prolonged exposure to excess sugar intake. Other research has shown that sugars and particularly fructose (the type of sugar in high quantity in high fructose corn syrup and used as a sweetener in beverages) inhibits MBL, a component of the immune system, in recognizing Staphylococcus aureus bacteria and Influenza A virus both common human pathogens.

Fructose has also been found to affect the balance in the gut bacteria. Gut bacteria has been shown to interact with the host immune system influencing immune responses and disease risks. Gut bacteria is also know to modulate the gut-brain signals in health and stress-related conditions such as anxiety and depression.

The presented research shows the many ways that excess free sugar consumption can negatively affect your health. It seems reasonable to conclude that reducing your intake of free sugar will help to reduce risks of metabolic and cardiovascular disease, improve your immune function, help your gut bacteria and reduce depression and anxiety risks.

In our next blog article we will look at how to boost your immune system and help improve your gut bacteria.

References:

  1. Brisbois T D, Marsden S L, Anderson G H, Sievenpiper J L, Estimated Intakes and Sources of Total and Added Sugars in the Canadian Diet. Nutrients 2014, 6, pp. 1899-1912.
  2. Danqing H, Lixiao C, Wenjie J, Sugar-sweetened beverages consumption and the risk of depression: A meta analysis of observational studies. Journal of Affective Disorders 245 (2019) pp. 348–355.
  3. Guideline: Sugars intake for adults and children. Geneva: World Health Organization; 2015.
  4. Lach G, Schellekens H, Dinan T, Cryan J F, Anxiety, Depression, and the Microbiome: A Role for Gut Peptides. Neurotherapeutics (2018) 15:36–59.
  5. Langlois K, Garriguet D, Gozalez A, et. al. Change in total sugars consumption among Canadian children and adults. Health Reports, Vol. 30, no. 1, pp. 10-19, January 2019 • Statistics Canada, Catalogue no. 82-003-X
  6. Payne A N, Chassard C, Lacroix C, Gut microbial adaptation to dietary consumption of fructose, artificial sweeteners and sugar alcohols: implications for host–microbe interactions contributing to obesity. Obesity Reviews (2012)
  7. Position Statement on Sugar, Heart and Stroke Foundation of Canada. August 2014.
  8. Rooks M G, and Garrett W S, Gut microbiota, metabolites and host immunity. Nat Rev Immunol. 2016 May 27; 16(6): 341–352.
  9. Sanchez A, Reeser JL, Lau HS, Yahiku PY, et. al. Role of Sugars in Human Neutrophilic phagocytosis. AJ Clinical Nutrition, 26, November 1973 pp. 1180-1184.
  10. Takahashi K, Chang W C, Moyo P, Dietary sugars inhibit biologic functions of the pattern recognition molecule, mannose-binding lectin. Open Journal of Immunology 1 (2011) pp. 41-49.
  11. Wang A, Huen S C , Luan H H, et. al. Opposing Effects of Fasting Metabolism on Tissue Tolerance in Bacterial and Viral Inflammation. Cell (2016) 166, pp. 1512–1525 September 8, 2016.
  12. Zheng, F., Yan, L., Yang, Z. et al. HbA1c, diabetes and cognitive decline: the English Longitudinal Study of Aging. Diabetologia 61, 839–848 (2018).

Author: Dr. Jorge R. Lopez, ND

The journey towards wholeness begins by recognizing the interconnections that exist between our inner body, mind, emotions, and spirit aspects and outer social, cultural and environmental paradigms and committing to reestablishing the balance among them. My purpose is to guide and support your journey towards that state of wholeness and wellbeing using different healing modalities. Through acupuncture, meridian-muscle testing, and Reiki, I aim to help you become aware of energy unbalances that need to be addressed and support you regain the integrity of your energy body. Based on my training as a naturopathic doctor I use Clinical Nutrition, Botanical Medicine, Homeopathic Medicine, and Asian medicine, to allow your body detoxify contaminants and re-balance your psycho-neuro-immuno-hormonal-digestive systems. The focus of my practice is in preventing and addressing the root causes of Chronic Diseases such as Cardiovascular, Cancer, Diabetes, Arthritis, Dementia, Mental disorders, Respiratory conditions and Digestive Inflammatory Disorders such as Irritable Bowel Syndrome (IBS). I am a Heartmath® Practitioner and hold training in The Clinical Interventions Program for Health Professionals, The Stress, Anxiety and Emotional Regulation Program and The Resilient Heart™: Trauma-Sensitive Program. I make use of Heartmath® heart rhythm biofeedback and breathing techniques to reprogram your nervous system to a state of heart centered, coherent awareness that allows you to repair, restore and return to your natural state of total health and balance. I make use Non-invasive technology such as Pulsed Electromagnetic Field (pEMF) Vascular Therapy (BEMER) and Photobiomodulation (VieLight) to promote the health and well-being of my patients and also to support athletic performance. I practice Ashtanga Yoga and hold training as a yoga teacher from Ashtanga Yoga Puerto Rico. I will be teaching at Yoga Circle Collective Healing Lab in Vancouver, BC starting on February 2024. I promote and teach the practice of yoga to support a healthy lifestyle that allows one to develop strength, flexibility and balance in the body, mind, emotions and spirit. I am part of the Mantra Teacher Program from Sanatana Dharma Satsang and I am able to counsel on the use of mantras for spiritual and everyday concerns. I invite you to take conscious ownership of your own life and health. It will be my honor to accompany you and be your guide along the way.

Leave a Reply