Most people think of sugar as “empty calories” — providing only calories. But is it right to consider it so?
It may not be providing any nutritional benefits, but added sugar does plenty of harm. There is a great body of scientific evidence that proves the harmful effects of sugar when the intake is in excess. Most importantly, consumption of excess sugar goes beyond increasing body mass or obesity.
And obesity is not the only reason why people develop diseases/conditions that constitute the metabolic syndrome — diabetes, hypertension, lipid problems, cardiovascular diseases, and non-alcoholic fatty liver disease.
“Obesity is not the cause but only a marker for metabolic dysfunction,” notes a Comment piece published today (February 2) in Nature.
Data provide the proof of this. “Twenty per cent of obese people have normal metabolism,” they note. This is because despite being obese, they do not have insulin resistance. On the other hand, about “40 per cent of normal-weight people develop the diseases that constitute the metabolic syndrome.” The reason: these normal-weight people have insulin resistance.
Insulin is the vital hormone required for storing excess sugar as glycogen in the liver, fat in the adipose tissue and in the muscles. Insulin is also required for breaking down the stored glycogen/fat into glucose when a person is hungry or fasting. This two-way conversion stands compromised in individuals with insulin resistance.
“For the same BMI, Indians have 1.5 times higher insulin resistance compared with Caucasians,” said Dr. V. Balaji, Director and Consultant Diabetologist at the Chennai based Dr. Seshiah Research Institute & Dr. Balaji Diabetic Centre, Chennai.
The evidence
Sugar goes much beyond providing calories, the authors underline. The growing scientific evidence, both epidemiological and mechanistic, very clearly shows that excess sugar induces “all of the diseases associated with the metabolic syndrome.” For instance, excess sugar can “trigger processes that lead to liver toxicity and a host of other chronic diseases,” they warn.
Diabetes is a well known instance. But there are a few more that are less well known. For instance it can raise triglyceride levels. “Trans-fats do not make serum triglycerides,” Dr. Robert H. Lustig, one of the authors of the piece, explained in his mail to this Correspondent. They come from de novo lipogenesis, which means fat that is newly formed in the liver. That is what fructose does.”
Fructose in sugar increases uric acid levels. It can also increase blood pressure in some individuals. Uric acid is a waste product resulting from the metabolism of food. Fructose exerts toxic effects on the liver “similar to those from alcohol.”
Naturally occurring sucrose (sugar) contains 50 per cent of fructose and 50 per cent of glucose.
In a 2010 Editorial in the journal Expert Review of Cardiovascular Therapy Dr. Lustig and Stephanie Nguyen explain the mechanism of how a fructose-rich diet leads to hypertension.
Every small reduction in blood pressure has great benefits. A 2-mm Hg reduction of systolic blood pressure tends to lower mortality from stroke by 10 per cent and from ischemic heart disease by 7 per cent.
Keywords: sugar, empty calories, metabolic syndrome, metabolic diseases
Harmful effects of excess sugar intake - Thank you mr prasad for educating the side effects of excess sugar intake. We should restrict our food timings to two or three times a day, so that the digestive system will work properly. At least make it a point that 4 to 5 hours interval should be maintained after each meal, if we are not properly maintaining time gap after each food proper digestion will not take place which will result in production of harmful byproducts in the body like triglycerides and LDL cholesterol. So let us take enough care in our food habits which will ward off us from syndrome X or metabolic syndrome, obesity etc.
Good article. People should be aware that excessive sugar intake is bad for all ages. We always think this kind of awareness is only for 40+ aged people, which is not true. Insulin resistance can occur at any age. For us Indians, we hear these words a lot - "after all a kid, why don't you let him/her eat what he/she wants". I personally feel, the awareness about healthy eating should start right at school age. The sugar intake of kids should be brought down as well. Our kids these days are eating a lot of sugar-loaded snacks like cookies, chocolates, cakes etc. No point blaming them, but the parents should come out of the mentality that the kids are healthier only when they eat calorie/sugar loaded foods. Start acting now, so our kids grow up to be healthy adults!
The article is a very good eye opener for many including me.The most important point is,in take of more sugar involves increase Pancreatic activity thereby reducing the life of insulin secretion.Perhaps It is a wonder how some people are immune to greater intake of sugary sweets.People should avoid sugar and thanks to Hindu for propagating the idea thru their media.It is in tune with the Tirukural saying "Noi nadi ....etc
“For the same BMI, Indians have 1.5 times higher insulin resistance compared with Caucasians,”
Why? Because Indians are genetically more prone to diabetes, heart disease and even obesity at a lower weight than Caucasians (whites). What we need to do is to get this information taught in schools and provided to the public. WE also need to take action because we are more genetically prone to such diseases.
Please Email the Editor