Sugar Facts

Give me Sugar!

Since I track my diet most of the time, I am often asked how many grams of sugar I consume daily. My answer is always the same: I don't know exactly, since I don't track sugar in isolation. Some think that I am generally against sugar, since I prefer mostly water and sugar-free beverages. However, I actually see the real benefit of sugar-free beverages as the calories saved, not the reduced sugar consumption.

The reason I don't track sugar separately is that it doesn't play a role in weight loss. From a biochemical perspective, if a product contains 50g of carbohydrates, of which 20g are sugar, the biochemical impact on the body is similar to consuming 50g of sugar. This is because every carbohydrate ultimately becomes a sugar in the body as it is broken down into its smallest components, the monosaccharides. Therefore, every carbohydrate, whether from fruit, vegetables, whole grains, or other foods, ultimately has a similar effect as simple table sugar.

However, there are differences in the speed and intensity of the blood sugar increase caused by the consumption of various carbohydrates. Complex carbohydrates found in whole grains and vegetables are digested more slowly and lead to a more stable blood sugar response. On the other hand, quick carbohydrates, such as those found in white bread, sweets, or sugary drinks, are digested quickly and lead to a rapid spike in blood sugar levels. These quick carbohydrates can serve as an immediate energy source, for example, before or after intense exercise.

While this is of great importance to diabetics as they need to control their blood glucose levels, it is not essential for healthy people to note these differences. Although a stable blood sugar response can help you feel more energetic, it is not essential to focus exclusively on complex carbohydrates to get the energy you need. A balanced diet with a variety of nutrients can also provide a good supply of energy.

A banana has almost identical sugar levels to table sugar. In contrast, it also contains a wealth of micronutrients, minerals, and vitamins. Therefore, the focus of our diet should be on these nutrients and not on demonizing sugar.

Diabetes: Why It's Not Just Sugar Consumption That Matters

Diabetes does not necessarily mean that one has become ill through consuming too much sugar, as many mistakenly believe. Rather, it is a condition in which sugar from the blood can no longer be absorbed into the tissues, or cannot be absorbed sufficiently. In type 1 diabetes, mainly in younger people, the insulin-producing cells are destroyed by an autoimmune reaction. In type 2 diabetes, insulin production still works, but the muscle and fat cells are no longer sufficiently sensitive to insulin and therefore respond more weakly to it, keeping blood glucose levels elevated. When the pancreas can no longer adequately counteract this, a shortage of insulin occurs.

Obesity (being overweight), chronic inflammation and hereditary predispositions are the main causes of diabetes. For this reason, there are many myths and misconceptions surrounding insulin. Many use the arguments of diabetics as a basis for healthy people. Insulin can cause diabetics to gain weight, but these results should not be applied to healthy people.

Without insulin, diabetics excrete more energy and with insulin therapy, more calories are stored in the body and fewer are excreted. However, this does not apply to healthy people.

Insulin and Carbohydrates

There are many myths and misconceptions surrounding insulin and carbohydrates. One of the biggest is that insulin itself is responsible for making us put on fat. However, the truth is that it is the total calorie intake that determines whether we lose or gain weight. The level of individual insulin spikes is irrelevant in this context. Even without insulin, fatty acids can be stored in the blood.

Not only carbohydrates but also proteins like leucine can often lead to a stronger insulin release. The assumption that only carbohydrates are responsible for insulin secretion is therefore not accurate.

If your body is in a calorie deficit – meaning you're consuming fewer calories than you're expending – it's still possible to eat carbohydrates in the late evening and successfully lose weight. This can be particularly advantageous if you exercise late at night and have a low calorie intake. In such cases, it might make sense to consume carbohydrates that are quickly available. The timing of carbohydrate intake doesn't directly affect the success of a diet.

Sugar and Cancer: Why There Is No Reason to Give Up Sugar

There is no scientific evidence that sugar causes cancer or promotes the growth of cancer cells. It is true that cancer cells utilize glucose (sugar) as an energy source, but they are also capable of metabolizing other nutrients such as fats and amino acids.

Cancer patients should therefore not completely eliminate sugar. They need the extra energy to strengthen their bodies and fight the disease. A balanced diet that includes both sugar and carbohydrates is part of a health-promoting lifestyle for people with cancer.

Regardless of whether sugar is consumed or not, unfortunately, no diet in the world has the ability to cure or prevent cancer. Cancer patients should strictly adhere to the treatment recommended by their doctor. Sugar is generally not an issue in most cases, provided there are no other existing health conditions.

Closing Words

In summary, the impact of sugar on health is often overstated. An unhealthy lifestyle is not caused by the consumption of sugar alone, but rather by the lack of sufficient micronutrient-rich foods in the diet. Healthy people do not necessarily have to give up sugar or fear insulin resistance.

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Originally created post: 07/2012
Last updated: 07/2023