Understanding Sugar and Its Impact on Your Health

For many people, a teaspoon of sugar in their morning coffee is enough to satisfy their craving. But for others, sugar becomes an obsession, leading to constant cravings. Some people even develop a dependence on sugar, experiencing withdrawal symptoms when they try to cut back. Sugar addiction can have a significant impact on overall health.

What is Sugar?

According to Encyclopædia Britannica, “Chemically, sugar is any one of the numerous sweet, colorless, water-soluble compounds present in the sap of seed plants and the milk of mammals.” Sucrose, the most common sugar, is a widely used industrial sweetener found in many foods and beverages. Sugar is also a component of carbohydrates.

Understanding Carbohydrates

Carbohydrates, often referred to as “carbs,” are an essential nutrient found in various foods. While bread, pasta, and sweets are common sources, carbohydrates are also found in dairy products, fruits, vegetables, grains, nuts, legumes, and seeds.

Carbohydrates are made up of three components: fiber, starch, and sugar. Fiber and starch are complex carbohydrates that take longer for the body to break down and offer more health benefits. Sugar, a simple carbohydrate, is quickly absorbed by the body, providing a rapid energy boost. The nutrient quality of a food depends on the balance of fiber, starch, and sugar it contains. Simple sugars, however, provide little to no nutritional value.

The Standard American Diet (SAD) is heavily laden with simple carbohydrates, as sugar is added to nearly every processed food. Common examples of added sugars include:

Raw sugar
Brown sugar
Corn syrup and high-fructose corn syrup
Molasses
Glucose, fructose, and sucrose
Fruit juice concentrate

To learn more about the differences between natural and processed sugars, see CNET’s guide.

Effects on Health

Simple carbohydrates are rapidly absorbed, causing quick spikes in blood sugar levels, which may leave you feeling tired, weak, or thirsty afterward. Long-term consumption of simple carbohydrates is linked to several chronic health conditions, including:

Cardiovascular disease
Obesity
Tooth decay
Vision loss
Kidney disease
High blood pressure
Sleep apnea
High cholesterol
Non-alcoholic fatty liver disease
Osteoarthritis
Polycystic ovary syndrome
Asthma

When consumed, simple carbohydrates trigger the pancreas to produce insulin, the hormone that allows blood sugar to enter cells for energy. The more simple carbs you eat, the more insulin your body needs. Over time, your pancreas may struggle to produce enough insulin, potentially leading to Type 2 diabetes. Learn more about the role of fiber and resistant starch in preventing these effects at Healthline’s fiber guide and Healthline’s fiber guide and Healthline’s resistant starch 101.

How Sugar Affects the Immune System

Beyond its role in chronic diseases, excess sugar consumption can also weaken the immune system, reducing the body’s ability to fight off viruses and bacterial infections. White blood cells, also known as “killer cells,” are significantly impacted by high sugar intake.

As Dr. Michael Roizen, Chief Wellness Officer Emeritus at the Cleveland Clinic and co-author of RealAge, explains, sugar can hinder the immune system by reducing the effectiveness of white blood cells in destroying harmful bacteria and viruses. Studies have also shown that high blood sugar levels impair the immune response in people with diabetes, increasing the risk of complications from infections such as COVID-19.

Though sugar addiction is not officially classified as a medical condition, overconsumption of sugar has been linked to several life-threatening conditions and can depress the immune system, including:

Weight gain and obesity due to its high-calorie content and lack of nutritional value]
Insulin resistance, a precursor to Type 2 diabetes
Increased risk of heart disease, including hypertension and high cholesterol
Non-alcoholic fatty liver disease (NAFLD)
Impaired cognitive function, with a potential increased risk of Alzheimer’s disease
Higher risk of depression and anxiety disorder
Increased risk of inflammatory bowel diseases like Crohn’s disease
Development of colon cancer
Tooth decay and cavities

Additional Resources: