A low-sugar diet increases well-being

As we become more aware of sugar’s contribution to our large waistlines, we are faced with hundreds of complicated food choices every day. We are also bombarded with messages from others telling us that all calories are equal and it doesn’t matter what kind of sugar you get your calories from. If you’re eating too much sugar, an easy thing to do in this day and age of processed foods with corn derivatives added to everything from ‘artificial’ sweeteners to jerky, there’s some truth to this statement. Too much sugar of any kind will cause you to gain weight, fuel inflammation, damage cells through oxidation, and lead to diabetes, heart disease, and more. The reasons to focus on sugar intake are compelling.

The two main forms of sugar in the diet are fructose and glucose. Fructose comes from fruit and is often added to foods in the form of high fructose corn syrup. Glucose comes naturally from a variety of vegetables and fruits and is also added to processed foods. The body and brain treat these two sugar variants very differently. Glucose is metabolized by insulin, which is excreted by the pancreas. Too much sugar increases insulin levels, and the body stores excess insulin as fat. Over time, elevated insulin levels cause glucose intolerance and insulin resistance, often resulting in diabetes.

The liver metabolizes fructose directly, and any excess fructose increases triglyceride levels, which are also stored in the body as fat. Glucose serves as a source of energy for cells and we need a small supply present in our bloodstream for cells to function properly. Fructose has no other purpose in our bodies, so excess levels are essentially fat deposits and are recognized by our bodies as toxins that need to be eliminated. The first place damaged by these toxins is the liver itself, where fructose has the same effect as alcohol.

Elevated glucose and fructose levels stimulate the production of advanced glycation end products (AGEs), which is the result of oxidative stress in cells. It can result in accelerated aging, inflammation, and other diseases. Fructose accelerates this process at a rate seven times faster than glucose. Fructose also increases the production of uric acid, high levels of which are indicated for gout, kidney stones, and hypertension.

Excess sugar and fructose in particular feed pathogenic bacteria in the gut, which can lead to digestive upset and inflammation. Sustained high fructose diets can result in resistance to leptin, which is a hormone that helps regulate our metabolism and appetite. This fuels rapid weight gain. Fructose actually stimulates hunger cravings in the brain, whereas glucose does not. The more fructose you eat, the more resistant you will become and the more you will want to eat.

The answer is to avoid packaged foods that are high in sugar and have refined sugar and starches as their main ingredients. In addition to high fructose corn syrup, products with names like malt syrup, corn syrup, maple syrup, honey, and molasses are likely to have high fructose levels. Keep your fruit intake in check, but you don’t need to cut it out completely, as fruit provides many essential vitamins, antioxidants, and fiber. Use nutrient-dense vegetables as a good source of complex carbohydrates that provide our bodies with the glucose energy source we need without raising insulin levels. The most important thing to recognize is that too much sugar of any variety is not beneficial to your diet and health.