What Too Much Sugar Does to Your Body
Cancer has been considered a global epidemic. In a Swiss study on worldwide cancer incidence, the overconsumption of sugar in industrialized countries was identified as a major culprit. In the United States alone, an estimated 30 to 40% of healthcare expenditures are devoted to treating sugar-related diseases.
A 2014 study published in The Journal of Clinical Investigation was the first to examine how malignant and benign cancer cells react to increased glucose. All cells consume glucose for fuel. What researchers discovered is that not only do cancer cells (both malignant and benign) consume sugar, but excess sugar disrupts normal cellular expression and causes an “upregulated canonical oncogenic signaling” (tumor development). This is driven by the cells’ complex metabolic reactions to sugar.
Interestingly and encouragingly, when sugar intake is reduced, cells regain their normal function over time.
Simply put: eating too much sugar will make you gain weight. Clinical studies have unequivocally proven that increased sugar consumption leads to weight gain. In fact, a meta-analysis showed that after a one-year observation period, the propensity to gain weight and become obese among people who regularly consumed sugary foods was, on average, 55% higher than among those who reduced their sugar intake.
The Dangers of Soda
The amount of soda and carbonated beverages consumed is particularly correlated with significant weight gain, leading directly to obesity and diabetes. Diet soda is just as bad as its regular counterpart because artificial sweeteners are not metabolized by the body and are therefore stored in fat cells, causing inflammation and weight gain.
Billions of gallons of soda are consumed every year in the United States. A 2006 study published in the American Journal of Clinical Nutrition states:
“The findings from large cross-sectional studies, in conjunction with those from well-powered prospective cohort studies with long periods of follow-up, show a positive association between greater intakes of sugar-sweetened beverages and weight gain and obesity in both children and adults… a 12-oz serving [1 can of soda = 1 serving] of regular soda provides 150 kcal and 40-50 g of sugar in the form of high-fructose corn syrup… which is equivalent to 10 teaspoons of table sugar. If these calories are added to the typical US diet without reducing intake from other sources, 1 soda/day could lead to a weight gain of 15 lb or 6.75 kg in 1 year.”
How Much Sugar is Too Much?
Naturally occurring sugars, like those found in fruit, also come with vitamins, minerals, and phytochemicals that facilitate their metabolism and allow cells to efficiently use their food.
The recommended daily amounts of carbohydrates depend on age, size, and activity level. However, on average, the American Heart Association recommends limiting added (non-natural) sugars to:
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Women: 6 teaspoons / 30 grams per day (about 100 calories)
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Men: 9 teaspoons / 45 grams per day (about 150 calories)
Nutrition labels indicate total carbohydrates and break that number down into fiber and sugars. As a general rule, more than 22.5 g of sugar is considered too much, and 5 g or less is considered low. Total carbohydrate intake should make up about 45-65% of your daily caloric intake. On a typical 2000-calorie/day diet, 900-1300 calories or 225-325 grams should come from carbohydrates.
