Today marks the beginning of Sugar Awareness Week, a time to take a closer look at sugar’s role in our diet. In honor of this, we’re going to clear up some of the common misconceptions surrounding sugar, starting our journey through “Sugar Town” and making a pit stop at “Misconception Lane.”
Sugar has been a staple in our foods for centuries, appearing in countless snacks, drinks, and even influencing how we think about food. It has sparked a significant amount of controversy along the way. While sugar is well-known, it’s worth starting with a basic explanation of what it is and how it works in our body.
What is Sugar?
Sugar is a type of soluble carbohydrate, a biological molecule made up of carbon, hydrogen, and oxygen atoms. Other carbohydrates like starch and cellulose, which is found in plant cell walls, also belong to this category.
There are different types of sugars. Simple sugars, called monosaccharides, include glucose and fructose. Granulated sugar, or table sugar, is a compound sugar called sucrose, which is made up of one glucose molecule and one fructose molecule. When we digest sucrose, our bodies break it down into glucose and fructose, which can be absorbed and used for energy.
Despite sugar’s chemical properties, its negative reputation largely comes from its overconsumption, which has been linked to various health problems. Let’s dive into some common myths about sugar.
1. Sugar is Addictive
Some experts suggest that sugar may be addictive. For instance, a 2017 narrative review of animal studies highlighted similarities between the effects of sugar and addictive substances, such as cravings, bingeing, tolerance, and withdrawal symptoms.
However, the studies in question were conducted on animals, and it’s challenging to translate those results to humans, as we don’t typically consume sugar in isolation. Dr. Dominic M. Dwyer, a psychology professor at Cardiff University, acknowledges that while some individuals, especially those who are obese, may exhibit behaviors that resemble addiction to sugar, it’s more about overconsumption leading to overeating rather than a true addiction.
Prof. David Nutt, from Imperial College London, argues that there’s no scientific evidence to categorize sugar as addictive. While sugar does activate the brain’s reward system and can trigger feelings of pleasure, he points out that this doesn’t mean it’s addictive in the way substances like drugs or alcohol can be.
In summary, while sugar may not technically be addictive, it can still contribute to unhealthy eating habits and overeating.
2. Sugar Makes Kids Hyperactive
A common myth about sugar is that it causes children to become hyperactive. Many parents report seeing a burst of energy in their kids after they’ve consumed sugary treats. However, scientific studies have shown that there is no clear evidence linking sugar consumption to hyperactivity in children.
For example, a 1995 meta-analysis combining 23 studies found no significant impact of sugar (primarily sucrose) on children’s behavior or cognitive performance. Despite this, many parents may feel differently, and the association between sugar and hyperactivity persists in popular culture.
If you’re curious about this topic, we’ve tackled it in-depth in a previous edition of Medical Myths.
3. Sugar Causes Diabetes
A widespread belief is that sugar directly causes diabetes, but this is not entirely accurate. While sugar does influence blood sugar levels, it doesn’t directly cause diabetes. The confusion arises because type 2 diabetes is closely associated with high blood sugar levels, and consuming excess sugar can contribute to weight gain, a major risk factor for type 2 diabetes.
It’s important to note that while sugar may increase the risk of obesity, it doesn’t directly cause diabetes. Additionally, type 1 diabetes, which is an autoimmune condition, is unrelated to diet and lifestyle choices.
4. Avoid Fruit When Dieting
Some people avoid eating fruit when trying to lose weight due to its natural sugar content. However, this is a myth. Fruits are rich in essential vitamins, minerals, and fiber, all of which provide numerous health benefits. In fact, eating more fruit has been associated with a lower risk of early death and chronic diseases.
Studies have shown that fruits like mangoes and blueberries can even have a positive impact on blood sugar control and insulin sensitivity. So, cutting out fruit in an attempt to avoid sugar would be a mistake, especially since fruit offers far more nutritional benefits than drawbacks.
5. We Must Eliminate Sugar From Our Diet
Given the health risks of consuming too much sugar, it might seem like a good idea to completely cut sugar from our diets. However, this is not necessary, and it could even be counterproductive. Many foods, like fruits, contain natural sugars but are still beneficial to our health.
The key is moderation. While reducing your intake of sugary foods and drinks is advisable, eliminating sugar entirely would not be healthy. For example, sugary beverages like soda have been linked to a range of negative health outcomes, including obesity, type 2 diabetes, and kidney damage. Cutting these out of your diet can have significant health benefits.
6. Sugar Causes Cancer
A prevalent myth suggests that sugar either causes cancer or helps cancer cells grow. This belief likely stems from the fact that cancer cells use sugar (glucose) for energy because they divide rapidly. However, this doesn’t mean sugar is responsible for the development or spread of cancer.
All cells, including healthy ones, need sugar to function. While cancer cells may consume more sugar due to their rapid growth, they also need other nutrients like amino acids and fats to thrive. According to Cancer Research UK, there’s no evidence to suggest that a sugar-free diet will lower the risk of developing cancer or improve survival rates in those already diagnosed.
That said, consuming excess sugar can lead to weight gain, which is a risk factor for certain types of cancer. Some studies also suggest that diets high in added sugars may affect insulin and related hormones, which could increase the risk of certain cancers, like endometrial and colon cancer. However, the evidence linking sugar directly to cancer is still inconclusive.
The Takeaway
Sugar has been the subject of intense research and debate. If you were to search “sugar and health” on Google Scholar, you’d find over 78,000 studies from just the past few years. The sheer volume of information makes it difficult to navigate, and there are often conflicting viewpoints, especially since many sugar-related studies are funded by the food industry.
While there are numerous myths about sugar, one thing is clear: even though sugar might not directly cause diseases like diabetes or cancer, consuming too much of it is harmful. The best approach is moderation, ensuring we don’t overconsume sugary foods and beverages while still allowing ourselves the occasional treat.