Is Sugar Linked to Diabetes, Cancer, and Heart Disease?: Sugar's Role in Metabolic Disease and a Healthy Alternative

Many of us are now aware of the link between sugar and weight gain, but its connection to metabolic diseases such as diabetes, cancer, and heart disease is also growing. There are a number of wide spread, peer reviewed studies which have have delved deep into this relationship, shedding light on how sugar consumption can exacerbate these  conditions.

One such widespread study, published in JAMA Internal Medicine, reviewed data from over 30,000 individuals which showed a significant correlation between sugar intake and cardiovascular disease. People who consumed more than 10% of their daily calories from added sugars faced a higher risk of heart disease-related mortality compared to people with a lower sugar intake.

Another big study featured in Diabetes Care involving over 40,000 men for twenty years, uncovered a clear association between sugar-sweetened beverages and type 2 diabetes. This huge study also adjusted for factors like obesity and physical activity and still concluded that the regular consumption of sugary drinks was linked to an increased risk of diabetes.

How does sugar contribute to metabolic disease?

So what is going on here? In short, the answer is in sugars' impact on the body's physiology. When we consume sugar, particularly refined sugar foods like white bread and sugary beverages, our blood sugar levels spike which triggers the release of insulin from the pancreas. Inslin's job is to transport glucose into cells for energy. But, frequent spikes in blood sugar can lead to insulin resistance in which cells become less responsive to insulin's signal. This in turn leads to elevated blood sugar levels which is a characteristic feature of diabetes.

Excessive sugar intake has also been linked to inflammation, a key factor in various chronic diseases, including cancer. A study published in 'Cancer Research' concluded that high sugar consumption fuelled the growth of cancer cells in mice providing the energy for cancer growth whilst inducing inflammation and oxidative stress.

Sugar has been implicated in obesity

Obesity is a significant risk factor for both diabetes and heart disease. When you do you grocery shopping you want to be readling the carbohydrate percentage (and how much of that carbohydrate 'sugars') per 100g for EVERYTHING you purchase. Foods and beverages high in sugar content are often high in calories and low in nutrients leading to weight gain. 

Sugary drinks, in particular, can bypass the body's natural satiety processes which can lead to over-consumption of calories and weight-gain. It's this excess weight which can contribute to insulin resistance and high blood pressure, both of which heighten the risk of developing heart disease.

Are naturally occurring sugars safe? 

Naturally occurring sugars in fruits and vegetables contain fiber, vitamins, and minerals offering health benefits. Sugars added into food during processing are empty calories devoid of nutrients. The American Heart Association recommends limiting added sugar intake to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (38 grams) per day for men to reduce the risk of heart disease and other metabolic disorders.

How can you mitigate sugar intake and safeguard health.

One thing you can do straight away is to just become more mindful of the foods you are consuming. Scrutinise those nutrition labels! How much added sugar is lurking in that processed food product you are about to drop into your basket? 

Three main points to takeaway...

• Go for whole, unprocessed foods.

• Preparing meals at home.

• Swap sugary beverages for water, herbal teas, or naturally flavoured low sugar alternatives. Try Apple Cider Vinegar in water for an extra health boost. ACV also helps to regulate blood sugar.

What's the main alternative?

If you are going to add sugar to your own recipes or tea and coffee then coconut sugar (or coconut blossom) is one healthier alternative to processed table sugar. 

These are the 4 main vendors on Amazon Prime UK all providing organic coconut sugar at less than £10/kilo...