The body loves refined sugar – it’s a quick fix of energy. Without fibers that would naturally slow digestion of it, uptake in the body is very fast. But it’s also quickly burned off, leaving a feeling of exhaustion – so we soon crave a new fix. Did you know that studies have found refined sugar to be more addictive than cocaine? And that frequent intake is associated with a wealth of lifestyle diseases, incl. increased risk of obesity, diabetes, depression, dementia, high blood pressure, chronic inflammation, liver disease, heart disease, cancer, and premature death?
Impact on Health and Longevity
For 2,6 million years of human history, our diet has consisted of wild animals and seasonal vegetables and fruits – and refined sugar was not part of the diet. In fact, organs like our heart and brain run up to 25% more efficient on energy from fat (called ketones), than on blood glucose, while also excreting far fewer waste products. Refined sugar was invented in India a few thousand years ago and has only been generally affordable for humans for a few hundred years. Through manufacturing, refined sugar is extracted from natural sugar sources to create a fast fuel, but a fuel that contain virtually no vitamins, minerals, protein, fat, or other beneficial compounds.
Natural sugar occurs naturally in all foods that contain carbohydrates, such as vegetables, fruits, and grains. And whole foods containing natural sugar are fine and can be very healthy. These whole foods have high amounts of fiber, vitamins, minerals, and antioxidants, that are slowly digested and lead to a steady release of energy. But refined sugar is something quite different. Since the manufacturing depletes it of fibers, it’s digested fast and causes insulin and blood sugar levels to skyrocket. And because it’s poor on fibers and nutrients, you don’t feel full, no matter how much you eat.
Scientific studies have shown that a diet high in sugar and refined carbs decreases insulin sensitivity, reduces the ability to burn fat and leads to increased inflammation and production and accumulation of bodyfat. Conversely, diets rich in healthy fats and low on sugar and refined carbs is the healthier choice in terms of a longer life, better brain function, lower inflammation, less bad cholesterol, more good cholesterol, and prevention of diseases such as obesity, diabetes, cancer, and heart disease. It’s the sugar and refined carbohydrates that lead to weight gains and cardiovascular diseases – it’s not the intake of healthy fats.
What Can You Do?
Refined sugar is added to most of today’s processed foods and drinks, such as ice cream, sweets, breads, cakes, crackers, breakfast cereals, diet foods, sauces, ready-made meals, sodas, and juices. You can identify these on labels with names like cane sugar, cane juice, rice syrup, high-fructose corn syrup, molasses, caramel, and most ingredients ending in -ose, such as glucose, maltose, or dextrose.
The ideal for health and longevity is to reduce intake of refined sugar to an absolute minimum. Use less or substitute it in cooking, tea, coffee etc. And reduce intake of food that contain refined sugar. Especially in fluid form, like soda, juice, and energy drinks, since these have the worst negative impact on health and longevity. Instead, eat whole foods that contain natural sugar, such as nuts, berries, fruits, and sweet vegetables. If you’re not used to low levels of refined sugar, you may encounter strong cravings. To combat these, make sure to have whole food alternatives ready at hand, both at work, in your car, at home etc. Cravings will wear off with time, so have patience and persevere.
Live Happier, Healthier, Longer
Refined sugar is one of several influential factors that can have a radical impact on your quality of life, rate of aging, risk of disease, and lifespan. But the challenges, goals and journey is different for everyone. And lifestyle changes can be hard to realize and maintain.
At the Longevity Institute, we are dedicated to providing programs, tools, and knowledge to help you assess and improve these risk factors, enabling you to live a happier, healthier, and longer life. Download the Longevity app to get a powerful companion on the journey.
References
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Malik, V. S., Popkin, B. M., Bray, G. A., Després, J. P., & Willett, W. C. (2010). Sugar-sweetened beverages, obesity, type 2 diabetes mellitus, and cardiovascular disease risk. Circulation, 121(11), 1356-1364.
Yang, Q., Zhang, Z., Gregg, E. W., Flanders, W. D., Merritt, R., & Hu, F. B. (2014). Added sugar intake and cardiovascular diseases mortality among US adults. JAMA Internal Medicine, 174(4), 516-524.
Hu, F. B. (2013). Resolved: there is sufficient scientific evidence that decreasing sugar-sweetened beverage consumption will reduce the prevalence of obesity and obesity-related diseases. Obesity Reviews, 14(8), 606-619.
Johnson, R. K., Appel, L. J., Brands, M., Howard, B. V., Lefevre, M., Lustig, R. H., … & Wylie-Rosett, J. (2009). Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association. Circulation, 120(11), 1011-1020.
Malik, V. S., Schulze, M. B., & Hu, F. B. (2006). Intake of sugar-sweetened beverages and weight gain: a systematic review. The American Journal of Clinical Nutrition, 84(2), 274-288.
Ludwig, D. S. (2013). Dietary carbohydrates: role of quality and quantity in chronic disease. BMJ, 346, e9069.