The Bittersweet Truth - How Processed Foods & Sugar Creates the Top 10 Chronic Diseases We Die Of
In a recent conversation about diet & nutrition with my 27 year old son, I shared with him, “It’s not dying people should be afraid of. It’s living with a debilitating disease that robs us of our quality of life that people should be afraid of.” Sugar, does just that.
Once a luxury commodity, sugar has transformed into a staple of diets the world over. That’s no accident. Technological advancements in sugar extraction and processing efficiency has led to a massive surge in production, incalculable profits for BIG SUGAR, and thanks to food lobbyists in Washington, sugar has now found its way into an increasing number of foods and beverages but with dire consequences to human health over time.
I want to open this article by sharing a sobering fact you’ve probably never been told: There are eight sub-cellular pathologies that underlie ALL chronic disease; and all are created by the excessive intake of sugar and the consumption of ultra-processed foods (food-like products in a bag or a box) and all products of modern food conglomerates. By contrast, NOT ONE of these diseases are created by eating REAL food.
It’s important to note, when we look at the science behind these eight pathologies, we discover that none of them respond to any pharmaceutical intervention or medication, which is why people keep getting sicker despite the medications they’re prescribed and their doctor’s best efforts. By contrast, all eight of these pathologies are “nutrient sensing” which means they respond to very well to nutrition.
In other words, only REAL FOOD (that which comes straight out of the Earth and is the elemental substrate the human body is made of) works in healing the human body and curing disease, not pharmaceuticals, which by contrast only manage symptoms, not actually restoring the body to a state of balance/health.
I can say this unreservedly with confidence and no pharmaceutical company would be able to challenge it. Pharmaceutical companies direct to consumer advertising (a practice no other country permits), is nothing more than endless sales propaganda pretending symptoms are the diseases they claim to be addressing. They’re not. High cholesterol and high blood pressure are not diseases, they are symptoms. Type 2 diabetes is not a disease, it is a symptom of a very poor diet and a product of insulin resistance created by the consumption of too much sugar. I could go on and on, but I digress.
Pharmaceutical intervention never addresses the root cause of the symptoms, only the symptoms themselves. Why? Because it’s a business model, not a health care model. I cannot state this anymore simply. The pharmaceutical companies answer to investors on Wall Street with the one objective they are responsible for. Creating the greatest return on investment, and we can’t do that creating a drug that “cures” disease or “heals” the human body. The goal isn’t to cure; it’s to manage and mask symptoms to endlessly profit on the sales of pharmaceuticals to a naive public who has had almost all natural curative measures, functional medicine and holistic practices censored and/or shadowbanned making real medicinal cures almost impossible to find.
What most don’t understand, is that the human body is unfathomably intelligent. Give it what it needs and it will heal.
In previous articles on my website, specifically, THE IMPERATIVE TO TAKE CONTROL OF YOUR HEALTH, and another article, NATURAL FLAVORS ARE ANYTHING BUT NATURAL, I explain in great detail how Americans are currently the most unhealthy population in the entire world, with a healthcare system that despite being the most expensive in the world, provides the worst outcomes of any developed nation.
Currently, 75% of Healthcare dollars in the U.S. are spent on treating metabolic disorders related to diets binging on excessive sugar intake with processed foods being the biggest source of that sugar. This is a dire situation crushing our healthcare system and bankrupting Medicaid, which is expected to be depleted by 2026.
A recent study revealed 88% of Americans have metabolic syndrome (most of whom don’t even realize it) and less than 7% of Americans can even be considered metabolically healthy [1]. As of 2023, 67% (2/3rds) of Americans are over their ideal weight, 31.6%% of Americans are more than 30 pounds overweight, 42% of Americans are obese, and 7.7% of Americans are morbidly obese. [2] And yet, many are unaware and/or unable to connect the dots in understanding their diet is killing them. Worse yet, many are offended at the mere suggestion. That’s a very sad commentary on how little we even question the content of what we stick in our mouth.
Crashing By Design
So, how did we end up here? We were slowly conditioned by a food industry that “normalized” poisoning ourselves, and believe me, we are slowly (depending on your time scale) poisoning ourselves.
Americans are addicted to sugar and processed foods, so much so, processed foods make up almost 70% of the American Diet. We’ve chosen convenience over content, and regrettably, the convenience is killing us.
Sadly, this addiction to sugar and products devoid of any nutrition, is not entirely our fault. For the last 40+ years, that addiction has been created by food industry chemical engineers, that decades ago learned how to hack specific taste receptors on the tongue with synthetic chemicals (not natural) that are wired to the brain’s reward center so the consumer of their products associates sugar with the release of dopamine (the “happy” hormone) in the brain. This is what creates the addiction, because we taste with our brains, not our tongue. This repetitive dopamine hit, triggers addiction by reinforcing the neural pathways in the brain associated with reward, the source providing the surge in dopamine, and the pleasure response it creates within us.
Once the food industry learned these “hacks” it was game over for public health. There was money to be made and lots of it, irrespective of the impact on public health.
In 1967, a scientific study revealed the true etiology of diabetes and heart disease. It wasn't saturated fat, nor was it cholesterol. It’s was found to be sugar. But this information was covered up because the sugar industry knew the results of the studies would kill sales, costing them billions in profits. So, the sugar companies did what any self-respecting, publicly traded company threatened with catastrophic losses and irate investors would do. They paid respectable scientists to lie to the public and spin the findings by claiming sugar is harmless. The Sugar Research Foundation paid several Harvard scientists $65,000 each to dismiss multiple-long term studies, the first of which proved sugar caused arteriosclerosis (arterial plaques that clog arteries) and heart disease but was completely ignored. They blamed animal proteins and fats, and then advocated a national seismic shift in diet from foods and meats high in fat, to low-fat foods.
But they had one problem. Absent of all the fat, these foods tasted very unappealing. Solution? Add sugar; and oh, how they added the sugar! In the coming years, US sugar, consumption, tripled, and no surprise to anyone, Type 2 Diabetes, insulin resistance, vascular disease, obesity, and countless other chronic diseases did as well.
In 1980, only one in 50 (less than 2%) Americans had diabetes (5.6 million). Today, more than 1 in 3 Americans are “pre-diabetic” (96 million) with 1 in 8 (11.8%) Americans being diabetic (38.4 million).
This statistic is a very sad commentary on the state of U.S. diet and subsequent, declining health. This is an epidemic of addiction.
Because sugar lights the brain up (see brain scans below) reinforcing dopamine (the happy hormone) release, every time sugar is consumed, many have learned to mitigate their stress and anxiety by binging on foods high in sugar. Unfortunately, they pay dearly for that in the long run.
Mr. Blum, who is a professor at the Western University of Health Sciences’ Graduate School of Biomedical Science, and a part-time professor at the University of Vermont and Wright University. “When you have stress, the dopamine is released 100 times above the normal rate.” It can block the action of stress hormones such as adrenaline. [3] It’s important to be cognizant of our relationship with food, especially in relation to our emotions.
It’s crucial to monitor how much sugar we are consuming, otherwise, the brain could suffer severe negative consequences, not the least of which is excessive sugar consumption creating consequences very similar to drug abuse.
Mr. Blum explained that excessive sugar consumption can trigger acute dopamine release. “It’s like abusing alcohol or other drugs of abuse,” he said. [4] Over time, that can result in a chronic decrease in dopamine levels, where individuals begin seeking larger quantities of sugar to experience the same level of pleasure, just like any other drug, eventually leading to an addictive state where they consume more and more.
Activation of brain neurons in specific regions upon sucrose and cocaine administration. Source: Translational Psychiatry
This inability to quit sugar or even minimize and monitor our consumption is not necessarily a lack of willpower on the individual’s part, but rather the negative consequence of not fully grasping the nature of sugar and not finding the most effective strategies to quit.
Why We Crave Sugar - It’s in your Head, Literally!
Nature itself, and evolution has designed us to seek out sweet foods, with sweet-tasting fruits being generally safe to consume, while toxic foods by contrast, tend to taste very bitter. Spoiled or rotten foods taste sour. So by associating these tastes with certain foods, we’ve learned what food to seek out and what ones to avoid.
Sugar, in the context of human nutrition, typically refers to sucrose, which is a disaccharide (di: 2-sugars) composed of two monosaccharides (mono: single sugar): glucose and fructose. When you consume foods or beverages containing sucrose (disaccharide - glucose & fructose), the body breaks it down into its component monosaccharides (glucose separated from fructose) through the process of digestion and cellular metabolism of the sugar.
Through this process, the sugar (sucrose) you consume is converted into glucose. We crave sugar because glucose is the primary source of energy for every cell in the human body. This is why we have such a biological drive to seek out foods, or worse, ultra-processed, food-like products loaded with excessive sugar. It’s a quick, albeit a very short term source of energy.
No other organ in the body consumes more energy than the brain which is why there’s such a strong innate association with sugar as a convenient source of energy. While the brain, craves sugar, the body by contrast, beyond a threshold well beneath what the average person consumes every day, rejects it, because it cannot process these sugars in such high quantities, absent of fiber. Their constant consumption leads first to repeated insulin spike, eventually to insulin resistance, and ultimately to a domino effect that almost always leads to chronic disease. It’s not snobbish to avoid processed foods, confectionary treats, and candy. If you really knew what they are doing to your health, the choice becomes easy.
The ubiquity of sugar in modern diets has led to a significant rise in health concerns. The fact that sugar is quite literally found added to just about everything we ingest, mean it requires daily diligence to make sure we’re not consuming too much.
The Perils of Added Sugars
There’s no reason to avoid the sugar that’s naturally occurring in whole foods with the exception to this statement being if you have a yeast infection or a candida overgrowth (both are fungi). Sugar in all of its forms is a fungi’s favorite food and is the most potent way to cause fungus to multiply very quickly and spread in the body which can have a dramatic impact on one’s health, leading to cancer, liver disease, neurological problems, and a whole host of other conditions.
But for the most part the sugar content in whole foods is without consequence because these sugars are bound and wrapped in fiber. It takes time for the body to unpack the sugar in a process that prevents insulin spikes, which is the cause of insulin resistance . . . and diabetes. Fruit, vegetables, and dairy products naturally contain small amounts of sugar but also contain vitamins, minerals, and other beneficial compounds.
By contrast, as mentioned above, the negative health effects of high sugar consumption are due almost entirely to the excessive amount of “added” sugar that’s found in all processed foods, soft drinks, energy drinks, and even juices that have become a staple of the Western diet. That’s because these products contain no fiber. This “sugar dump” forces the body into an unnatural, “all hands on deck,” metabolic emergency overwhelming the pancreas and liver, creating routine insulin spikes that are not equipped to handle such high quantities of sugar, which inevitably leads to insulin resistance and a whole cascade of chronic diseases that follow.
Many people today are sick because unhealthy lifestyle habit, the consumption of processed food, and added sugars are causing cell damage in the body requiring the bodies own microorganisms to work overtime as a cleanup brigade to repair the damage. If the bad lifestyle, habit and poor diet continue, bacteria in the body can evolve into yeast and fungus, and as mentioned above can create serious problems.
If fungus enters the body in spore form, it can only survive, flourish, and proliferate if there’s a good food supply, namely sugar. Most foods today contain added sugars, which supplies these microforms with their favorite food, allowing them to multiply unabated. The waste from these microforms, referred to as mycotoxins (very toxic), create countless diseases.
In another article of mine, THE DANGERS OF VEGETABLE AND SEED OILS, I share a frightening statistic. As of 2009, 63% of the American diet is processed foods. That number has remained largely unchanged. Translation? We consume large amounts of sugar. Depending on what study you reference, the average American eats (or drinks) 17 - 34 teaspoons of sugars a day, which is equal to 250 - 500+ calories of sugar. This averages from 57 to more than 100 pounds of sugars per person each year. Sugar intake has drastically increased over the last century.
In 1822, the average American ate in 5 days the amount of sugar (I should mention, “bound in fiber” from natural sources) found in one of today's 12-ounce sodas. Now, we eat that much every 7 hours! The most effective way to reduce your sugar intake is to eat mostly whole foods and/or minimally processed foods.[5]
Sugar unbound in fiber is bad enough but “added sugars” are particularly insidious. They are sugars and syrups added to foods during processing or preparation, as opposed to naturally occurring sugars found in fruits and milk. The problem with added sugars is their ability to hide in plain sight. And believe me, they do. They lurk in a myriad of products, often under various names such as high-fructose corn syrup, cane sugar, agave nectar, and maltose, dextrose, to name a few. This makes it challenging for consumers to recognize and limit their intake. This is of particular consequence because of how these sugars contribute to chronic disease.
Sugars, particularly refined sugars like sucrose and high-fructose corn syrup, can contribute to inflammation in the body when consumed excessively. This inflammation can interfere with nutrient absorption in several ways:
Disruption of Gut Microbiota: Excessive sugar consumption can alter the composition of the gut microbiota, leading to dysbiosis, an imbalance in gut bacteria. This imbalance can impair the gut's ability to absorb nutrients efficiently.
Increased Gut Permeability: High sugar intake has been associated with increased intestinal permeability, often referred to as "leaky gut." When the gut lining becomes more permeable, it allows harmful substances, such as bacterial toxins and undigested food particles, to pass into the bloodstream. This can trigger an inflammatory response, further compromising nutrient absorption.
Interference with Nutrient Transport: Chronic consumption of high levels of sugar can interfere with the transport of essential nutrients across the intestinal wall. For example, excessive fructose intake has been linked to reduced expression of proteins involved in the absorption of vitamins and minerals.
Promotion of Chronic Inflammation: Sugars contribute to the production of pro-inflammatory molecules in the body, such as cytokines and free radicals. Chronic inflammation can impair the function of cells involved in nutrient absorption and utilization, leading to deficiencies even in the presence of an apparently adequate diet.
Overall, the pro-inflammatory effects of sugars can disrupt the delicate balance of the gastrointestinal tract, leading to impaired nutrient absorption and utilization, potentially contributing to various health problems over time.
Excessive consumption beyond the recommended daily limit of sugar has been linked to a variety of chronic diseases, including:
Glycation: Just think “AGING.”
Another way to think of it is, is the browning or caramelization of meat when you cook it. Think of chicken going from pink to whitish/brown on a grill. This process is referred to as the “Maillard” reaction, after Professor Louis Maillard who discovered it. It happens in every cell in our body and it does not require any added energy or enzymes or cofactors, it just happens. Here's the thing. Our cells are burning and browning, (essentially “cooking”) all the time. The only way it stops, is dying. The faster this reaction takes place, the faster you age, and the faster you die. Slow this process down, and you will live a lot healthier and a lot longer.
This reaction only needs two molecules to get together, in this case, a carbohydrate (fructose or glucose) and an amino acid (protein). Put these two together, and the protein begins to “brown” and quickly loses both functionality and form, compromising the integrity of the surrounding tissue. Ideally, these damaged proteins are cleared away by cellular waste removal processing systems of the cell, but if this reaction keeps occurring faster than the waste can be cleared out, it leads to the eventual buildup of advanced and products (AGE’s). This leads to cell, organ, and soon following, human dysfunction.
In a society where 63% of the average person’s diet consist of ultra processed foods, soft drinks, energy drinks, flavored water, candy, cookies, and Starbucks, I've got some really bad news. The more sugar you consume, the faster you brown, caramelize, and cook your cells with the average American, literally taking decades off their life.
Every Chronic Disease in the list is ultimately the product of Glycation, which is simply the product of TOO MUCH SUGAR INTAKE. And the Standard American Diet (which consists of 63% processed foods loaded with excessive sugars) acts as a slow acting poison robbing people of their health.
So what is Glycation? Glycation is a biochemical process that occurs when a sugar molecule, such as glucose or fructose, binds to a protein or lipid molecule without the controlling action of an enzyme that would otherwise regulate this process. This process forms harmful compounds known as advanced glycation end products (AGEs). AGEs can accumulate in the body over time, particularly in people with high blood sugar levels or those who consume a diet rich in sugar and processed foods.
The accumulation of AGEs is associated with aging and the development of various chronic diseases, such as diabetes, cardiovascular disease, and Alzheimer's disease. AGEs can damage proteins, DNA, and other important molecules in the body, leading to inflammation, oxidative stress, and tissue damage.
Reducing the intake of high-sugar foods, avoiding processed foods, and maintaining healthy blood sugar levels through diet and exercise can help minimize the formation of AGEs and reduce their impact on health.
The PKA (Protein Kinase A) Pathway is like a master regulator in your cells. It responds to signals from hormones and other molecules to control critical functions like metabolism, gene expression, and cellular repair. When balanced, it supports healthy cellular activity, but when overactive or dysregulated, it can contribute to faster aging. Here's how:
Mitochondrial Dysfunction: Mitochondria are the "powerhouses" of cells, producing energy. The PKA pathway helps regulate their function. However, if PKA is overactivated, mitochondria produce more reactive oxygen species (ROS)—essentially toxic byproducts—that can damage cells and tissues, contributing to aging and diseases.
Impaired Cellular Cleanup (Autophagy): Autophagy is the process by which cells break down and recycle damaged components. Think of it as cellular housekeeping. PKA can inhibit autophagy when overactive, leading to a buildup of damaged proteins and organelles. This buildup accelerates aging by disrupting normal cell function.
Metabolic Regulation and Insulin Resistance: PKA is involved in controlling blood sugar and fat breakdown. When its signaling is off-balance, it can contribute to insulin resistance—a state where cells do not respond well to insulin, making it difficult to regulate blood sugar. Insulin resistance is a key factor in metabolic syndrome, which is linked to accelerated aging and chronic disease.
Cell Cycle Disruption and Senescence: The PKA pathway influences how cells divide and grow. If overactive, it can lead to quicker cellular turnover, contributing to telomere shortening (telomeres are protective DNA caps on chromosomes). Shortened telomeres signal cells to stop dividing or enter senescence—a state where cells no longer function properly and can release inflammatory factors that contribute to tissue aging.
Oxidative Stress: PKA activation is linked to increased oxidative stress, which occurs when the production of ROS outpaces the body's ability to neutralize them. This oxidative stress damages DNA, proteins, and lipids, causing cells to age faster and increasing the risk of age-related diseases.
Increased Inflammation: PKA can modulate the body's inflammatory response. Dysregulated PKA signaling can lead to chronic low-grade inflammation, often referred to as "inflammaging." This persistent inflammation damages cells and tissues over time, contributing to the progression of various age-related conditions.Type 2 Diabetes: Sugar can lead to insulin resistance and eventually type 2 diabetes through several mechanisms. When you consume large amounts of sugar, your body needs to produce more insulin to help cells absorb the sugar from your bloodstream. Over time, high levels of insulin can cause your body's cells to become less sensitive to the hormone, a condition known as insulin resistance. As a result, your pancreas has to produce even more insulin to maintain normal blood sugar levels.
If this cycle continues, the pancreas may eventually become unable to produce enough insulin to keep blood sugar levels in check, leading to prediabetes and, if unaddressed, the development of type 2 diabetes. Additionally, the high levels of sugar and insulin can also contribute to inflammation and other metabolic disturbances that further increase the risk of diabetes.
Obesity: Consuming too much sugar, especially in the form of sugary drinks, can contribute to weight gain and obesity, which is a risk factor for many chronic diseases.
The Development of Visceral (Abdominal) Fat: Visceral fat, the fat stored around internal organs, poses significant health risks. It is highly "metabolically active," which means that it releases more hormones, inflammatory molecules, and free fatty acids than subcutaneous (under-the-skin) fat. This activity contributes to chronic inflammation, disrupts hormone regulation, and increases insulin resistance, which can lead to metabolic disorders like type 2 diabetes and heart disease. In contrast, subcutaneous fat stores energy but is less involved in these harmful processes.
Visceral fat also disrupts hormone regulation, leading to increased estrogen production in both men and women, which can affect reproductive health. Its proximity to vital organs further heightens the risk of organ dysfunction and systemic health problems.
Excess sugar consumption contributes to the development of visceral fat, which is the deep fat stored around organs. When you consume large amounts of sugar, particularly in the form of fructose and refined carbohydrates, your body converts the excess glucose into fat. This fat is often stored as visceral fat, which as mentioned above, is more metabolically active and dangerous than subcutaneous fat, promoting insulin resistance and inflammation, creating a hormonal imbalance that can increase estrogen production.
In boys, this leads to a process called "aromatization," where testosterone is converted into estrogen by the enzyme aromatase, which is more active in fat tissue. As visceral fat grows, more testosterone is converted into estrogen, leading to feminizing effects, such as the development of breast tissue (gynecomastia) and reduced masculine characteristics.
In essence, the more visceral fat accumulates, the higher the levels of estrogen, which can disrupt normal male hormone balance and lead to feminization.
Heart Disease: Excessive sugar intake can lead to heart disease by contributing to several risk factors. High sugar consumption can lead to obesity, inflammation, and high triglyceride levels, all of which are associated with an increased risk of cardiovascular disease. Additionally, excessive sugar can cause insulin resistance, which can lead to type 2 diabetes, a known risk factor for heart disease. Over time, these effects can damage the heart and blood vessels, increasing the risk of heart attacks and strokes.
High Cholesterol: Most people associate sugar with diabetes, but sugars wear away the epithelial lining of blood vessels leading to the deposition of cholesterol to “fill the gaps” in the absence of this protective lining. Repetitive depositing of cholesterol eventually narrows the vessel diameter - stenosis - increasing blood pressure and well as creating a hardening of the arteries.
Non-Alcoholic Fatty Liver Disease (NAFLD): A high intake of fructose, a type of sugar, is linked to the development of NAFLD, a condition where excess fat is stored in the liver.
Dental Caries (Cavities): Sugar is a major contributor to dental caries, as it provides a food source for bacteria in the mouth that produce acid, which erodes tooth enamel.
Metabolic Syndrome: Excessive sugar intake can lead to metabolic syndrome by contributing to obesity, insulin resistance, and abnormal blood sugar levels. These factors increase the risk of developing conditions such as type 2 diabetes, high blood pressure, and abnormal cholesterol levels, which are all components of metabolic syndrome.
Macular Degeneration: Sugar can contribute to macular degeneration by causing fluctuations in blood sugar levels, which may lead to oxidative stress and inflammation in the eyes. Over time, this can damage the macula, the part of the eye responsible for sharp central vision, leading to the development of macular degeneration.
Chronic Kidney Disease:
Excessive sugar intake can lead to kidney disease by causing high blood sugar levels, which over time can damage the blood vessels in the kidneys. This damage impairs the kidneys' ability to filter waste from the blood, leading to kidney disease.Gout: Consuming too much fructose can increase uric acid levels in the blood, leading to gout, a form of inflammatory arthritis.
Cancer: Excessive sugar intake can lead to certain types of cancer through various mechanisms. High sugar consumption can lead to obesity, which is a well-established risk factor for several types of cancer, including breast, colon, and endometrial cancers. Additionally, sugar can promote inflammation in the body, which is linked to cancer development. High sugar intake can also lead to insulin resistance, which is associated with an increased risk of cancer. Furthermore, sugar can directly fuel the growth of cancer cells, as many cancer cells have a high demand for glucose to support their rapid growth and metabolism.
Cognitive Decline: It was recently discovered and announced in the scientific community that dementia and Alzheimers Disease is in fact, a new classification of diabetes (insulin resistance) of the brain, now referred to as Type 3 Diabetes.
Excessive sugar intake can lead to cognitive decline and increase the risk of Alzheimer's disease by causing chronic inflammation, oxidative stress, and insulin resistance in the brain. These effects can damage brain cells and impair communication between neurons, leading to memory loss and cognitive dysfunction over time.
For a deep dive into all of the implications and impact on human health excessive sugar and processed foods have on human health, I strongly encourage reading METABOLICAL: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine. This book will open your eyes. You will never see your diet the same again.
Sugar's Impact on the Brain Specifically
Sugar can have several detrimental effects on the human brain, impacting cognitive function, mood, and overall brain health. Here's a detailed analysis:
Impaired Cognitive Function: High sugar consumption has been linked to several cognitive deficits, including problems with memory, learning, and attention. Excessive sugar intake can lead to inflammation and oxidative stress, which can damage brain cells and impair neural communication. Studies have shown that diets high in sugar can negatively affect brain neuroplasticity, the ability to form new connections and adapt to new information, which is crucial for learning and memory.
Addiction-like Behavior: As already presented, sugar, especially chemically engineered and modified “added” sugars, activate the brain's reward system, releasing dopamine, a neurotransmitter associated with pleasure and reward. Over time, this leads to incessant craving and addiction-like behavior, as the brain seeks the pleasurable/rewarding effects of sugar. This cycle can be very similar to that of addictive substances, like alcohol and recreational drugs, making it challenging to reduce sugar consumption.
Mood Disorders: Excessive sugar intake has been associated with an increased risk of mood disorders, including depression and anxiety. Sugar can cause fluctuations in blood glucose levels, leading to mood swings and irritability. Additionally, chronic inflammation and cellular oxidative stress, linked to high sugar consumption, can contribute to the development of mood disorders.
Alzheimer's Disease and Dementia: More and more research is showing a very strong correlation between sugar and dementia. The most recent studies suggest that high sugar intake increases the risk of Alzheimer's disease and other forms of dementia. Insulin resistance, often caused by excessive sugar consumption, has been proposed as a the mechanism linking sugar to cognitive decline. Recent, it was announced that Alzheimers disease is in fact, diabetes (insulin resistance) of the brain, and now being termed Type 3 Diabetes. This insulin resistance impairs the brain's ability to use glucose for energy, leading to cell damage and cognitive impairment.
Brain Atrophy: High sugar diets can lead to brain atrophy, particularly in areas of the brain responsible for memory and learning, such as the hippocampus. This shrinkage can contribute to cognitive decline and increase the risk of neurodegenerative diseases.
Impact on Neurotransmitters: Sugar can affect the balance of neurotransmitters in the brain, such as serotonin, dopamine, and norepinephrine. These neurotransmitters play key roles in regulating mood, sleep, and appetite. Imbalances in these chemicals can lead to mood disorders, sleep disturbances, and other mental health issues.
To mitigate these detrimental effects, it's important to limit the intake of added sugars and focus on a balanced diet rich in whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Regular physical activity, adequate sleep, and stress management techniques can also support brain health and reduce the negative impacts of sugar.
Safe Alternatives to Sugar
Given the health risks associated with sugar, many seek safer alternatives:
Stevia: Stevia is a plant derived sweetener native to Brazil and Paraguay and is also known as honey leaf, sweet leaf, or sweet herb, belonging to the sunflower (Asteraceae) family. The indigenous people of these regions have been using stevia to sweeten their food and beverages for more than 1,500 years. Stevia’s glycemic index and caloric content is zero making it a very safe alternative for diabetics by increasing insulin production and secretion, as well as reducing insulin resistance which is a leading cause of chronic disease.
Steviol glycosides found in stevia have been shown to regulate the level of calcium in the blood, which can lead to vasodilation and reduced arterial contraction, both of which contribute to lowering blood pressure, according to the 2023 Molecules study. This same study revealed stevia has both anti-inflammatory and antioxidant properties, preventing oxidative damage to DNA in liver and kidneys.
In choosing a stevia sweetener, try and identify those products that have a minimal amount of ingredients, preferably organic. Many CVS sweeteners, have common fillers and additives, including Maltodextrin (not calorie free), Dextrose (molecular structure very close to sugar), Inulin (linked to GI Disorders), Erythiritol & Xylitol (sugar alcohols – that can cause digestive upset), and Glycerin.
Monk Fruit: Another natural sweetener, monk fruit extract actually contains the sugars fructose and glucose. However, its sweet taste doesn’t come from the sugar. It comes from a group of glycoside compounds, known as monk fruit extract, luohan guo extract, and mongroside V. Mogrosides don’t contain fructose or glucose, are 250 – 300x sweeter than sugar, and are calorie-free, making it an excellent alternative for those looking to reduce their sugar intake.
Mogrosides have been shown to regulate lymphocyte antigens in Type 1 diabetic mice and exhibit therapeutic effects on symptoms. Monk fruit extract can also alleviate and repair damage to pancreatic beta cells and promote insulin secretion, according to the Frontiers in Pharmacology review. Mogrosides have been found to effectively reduce blood sugar and lipid levels in people with Type 2 diabetes, have anti-cancer effects, inhibit toxicity of carcinogens, alleviate neuroinflammation in Alzheimer’s Brain cells, and acts as a powerful antioxidant. [6]
In selecting monk fruit, it can be a difficult proposition. In the past, procurement, involved a drawing method that used high temperature hot air drying. But in recent years, there has been a transition to low temperature, freeze drying for dried monk fruit which helps retain a high concentration of beneficial compound, most importantly mongrosides.
Try and avoid monk fruit that contains other substances, such as erythritol, or even sucrose. These products may contain less than one percent monk fruit.
Honey: While still considered a form of sugar, honey is much different than most sugars, to the extent some researchers don’t like honey being categorized as a “sugar.” Honey is a complex mixture of rare sugars found in nature having very unique health benefits, containing trace minerals, nutrients, and antioxidants, none of which are found in typical sugar.
Unlike your garden variety sugar, honey contains as many as 30 to 40 different types of these rare sugars, which play a role in regulating insulin secretion and promoting glucose metabolism, thereby mitigating the negative effects of fructose and glucose by lower fasting blood sugar levels. By lowering fasting blood sugar, honey reduces LDL Cholesterol (bad cholesterol), and raises HDL Cholesterol (good cholesterol). For this reason it helps.
Some of them also serve as food for the good bacteria in the gut microbiome, contributing to gut health, and yet others, galvanize our immune system with specific proteins that have immune-enhancing properties.
The compounds and flavonoids found in honey possess antioxidant reducing oxidative stress and metabolic disorders associated with Type 2 diabetes. It’s a fascinating characteristic of honey, that the darker honey, the higher its antioxidant value.
The trace elements found in honey, such as zinc and selenium, are also believed to contribute to blood sugar control.
Additional Thing You Can Do
Avoid process sugars. These are labeled on products as “Added” Sugars. These are adulterated, highly-processed, highly-refined concentrated sugars that lead to insulin resistance and chronic disease.
Cut out sodas and juices. These are pure poison. I really cannot be more direct. These wreak havoc on human health even in moderation. One can of Coca-Cola has 39g of sugar – 10 teaspoons of sugar with no fiber, creating massive insulin spikes. This is catastrophic for people’s health.
Cut out processed foods, snacks, and treats (basically, almost everything that comes in a can, a box, a bag, or vacuum-sealed plastic). These are NOT food. They’re food-like products that loaded with artificial colors, flavors, sugars and are very addictive. There are exceptions, but not many.
Avoid “low-fat” or “reduced-fat” foods that are all filled with excessive amounts of sugar and are not healing you, they’re harming you.
Avoid processed meat (lunch meats) that are loaded with nitrates and hidden sugar
Avoid all Vegetable & Seed Oils - Read the article THE DANGERS OF VEGETABLE AND SEED OILS to why these are so devastating to one’s health
Instead:
Stick with REAL, Organic, Whole Foods – Avoiding GMOs (Genetically Modified Food). I encourage my readers to shop at farmers markets instead of grocery stores.
One, you are supporting the local economy and families, not huge corporate food conglomerates.
Second, the food is much more nutrient dense, which would take me a while to explain, but suffice it to say it's a much better product than you are buying from a chain grocery store.
Eat Meats (Unprocessed), pasture raise, free range Omega-3 eggs, regenerative farmed fish (Seatopia.com), nuts (loaded with healthy Omega-3 fat), organic fruits & vegetables, preferrably bought from local farms - Farmer’s Market
Cook only with organic butter from pasture raised, grass fed cows, olive, avocado, and coconut oil.
Probiotic Gut-Healing Foods and Supplement: Incorporate foods that support gut health, including bone broth, fermented foods (like yogurt, sauerkraut, kimchi, and kefir), and high-fiber foods (vegetables, legumes, and whole grains for those who tolerate them) can help seal the gut and maintain a healthy balance of gut bacteria. Probiotic supplements can also be beneficial, especially after antibiotic use or for certain health conditions. Consult and seek the guidance of a functional or holistic healthcare professional.
Introduce Dietary Sources of Prebiotics: To harness the benefits of prebiotics (gut microbiome food), incorporating a variety of prebiotic-rich foods into the diet is recommended. Some excellent sources of prebiotics include garlic, onions, leeks, asparagus, bananas, barley, oats, apples, and flaxseeds. Incorporating these foods into daily meals can help maintain a healthy and diverse gut microbiome, contributing to overall health and well-being. Prebiotics are a vital component of a gut-friendly diet, offering a multitude of health benefits by fostering a healthy microbiome. Through their role in supporting beneficial gut bacteria, enhancing gut barrier function, and producing health-promoting metabolites, prebiotics are essential for maintaining physical and mental health.
Supplements: Certain supplements, such as probiotics, L-glutamine, omega-3 fatty acids, and zinc, may help heal the gut lining and support overall gut health.
Conclusion
The history of the sugar industry is a tale of sweet success for the companies and bitter consequences for the public. As sugar became a global staple, its impact on human health became increasingly evident. The dangers of sugar, particularly “added sugars,” are now well-documented, prompting a search for safer alternatives. By understanding the history and risks associated with sugar, individuals can make informed choices to reduce their consumption and protect their health.
I would love to hear from you and have you share your thoughts and/or questions in the comment section below. I look forward to hearing your perspectives.
An Invitation:
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I want to personally invite you to explore the SHIFT ETHOS WELLNESS PATHWAYS PROCESS (Tab at the top of this page or link provided below) – a journey back to true health. Dive deeper into these essential elements and experience a comprehensive approach to wellness by enrolling in this revitalizing process, transforming your life, and embracing a healthier you!
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References:
Robert Lustig, MD (2023). METABOLICAL: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine. Harper Wave: An Imprint of HarperCollins Publishers
Robert Lustig, MD (2023). METABOLICAL: The Lure and the Lies of Processed Food, Nutrition, and Modern Medicine. Harper Wave: An Imprint of HarperCollins Publishers
The Epoch Times: HOW SUGAR CHANGES YOUR BRAIN: https://www.theepochtimes.com/health/how-sugar-changes-your-brain-5448653
The Epoch Times: HOW SUGAR CHANGES YOUR BRAIN: https://www.theepochtimes.com/health/how-sugar-changes-your-brain-5448653
USDA Agricultural Research Service: https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-articles/2012/the-question-of-sugar/#:~:text=We%20consume%20large%20amounts%20of,sugars%20per%20person%20each%20year.
The Epoch Time: CAN HONEY FIGHT DIABETES? https://www.theepochtimes.com/health/can-honey-fight-diabetes-5384419?utm_source=Health_well&utm_medium=email&utm_campaign=well-2024-03-01&src_src=Health_well&src_cmp=well-2024-03-01&est=AAAAAAAAAAAAAAAAZeM9fBdCzsjN%2F7gLnnVLBKB1xU4PLiVA1sxgFsj3BnkV4yl4x0M%2FS7JSvg%3D%3D
Disclaimer:
I am not a medical doctor or a medical practitioner. I am not legally permitted to claim I treat, cure, or heal disease. I can, however, provide educational content with respect to building/restoring and maintaining optimal health through nutrition, diet, sleep support, and exercise, which can reverse health conditions.Any information provided on this site is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this web site.This website summarizes information on the role of nutrition, diet, and exercise in health, disease and wellness. Readers should be aware that knowledge of nutrition and medicine is constantly evolving. They are encouraged to frequently check the most current information available on preventive and therapeutic measures. It is your designated clinician’s responsibility, relying on their experience and knowledge of the patient, to determine the best course of action in providing care and your choice to follow it or not. The author, editor, and publisher of information on this website accepts no liability for any injury arising out of the use of material contained herein, and makes no warranty, express or implied, with respect to the contents of this online publication, or from the contents of sites or articles we provide links to. 