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This Is Your Body on Sugar

By [7]Alice Callahan Animations by Rosa Sawyers

Oct. 30, 2024

For all of human history, the natural sugars in fruits, vegetables and

other plants have served us well. They have provided essential fuel for

our body’s most important processes.

But now that sugars have been processed into more potent forms and

added to so many foods and drinks — sodas, candies, breakfast cereals,

salad dressings, breads — most of us are getting more sugar than our

bodies were meant to handle.

Over time, excess consumption of these added sugars can increase the

risk of health problems. Here’s how that may play out in various parts

of your body.

The Mouth

The potential issues from added sugars start in your mouth. Here,

certain bacteria break sugars down and produce acids, which can

eventually erode your tooth enamel.

Your saliva is able to neutralize these acids, but if you keep

consuming sugary foods and drinks throughout the day, it won’t be able

to keep up. Acid levels will remain high, [8]increasing your risk for

cavities.

A diet high in sugary drinks like soda and juice can also change your

mouth’s microbiome — increasing the number of acid-producing bacteria

and decreasing the beneficial ones. That may make you even more

susceptible to cavities.

The Gut

Most sweet foods contain several types of sugars. In the small

intestine, they are broken down into simple sugars — mainly glucose and

fructose.

Your body can easily absorb glucose from your intestine, but some

people have trouble absorbing fructose, which is found in high amounts

in many fruit juices, sweeteners like agave syrup, and drinks sweetened

with high fructose corn syrup, like sodas. If fructose lingers in your

gut, bacteria can ferment it, which may cause gas, bloating and

abdominal pain.

Young children tend to have more difficulty absorbing fructose than adults, but it can contribute to irritable bowel syndrome symptoms in people of all ages.

The Pancreas

When your blood sugar rises, your pancreas releases insulin, a hormone

that helps glucose enter your cells to be used for energy. As your

cells pull in the glucose, your blood sugar returns to normal.

Eating foods high in added sugars can cause large blood sugar spikes.

When this happens repeatedly, over years, your cells can become less

responsive to insulin. This is called insulin resistance. Your pancreas

compensates by making more insulin, but eventually, it may not be able

to make enough to keep your blood sugar levels in check. This is how

Type 2 diabetes develops.

The Brain

Glucose provides essential fuel for your brain. When your blood sugar

rises, glucose molecules cross into your brain, where brain cells use

them for energy.

But if you have a big blood sugar spike and a surge of insulin, your

glucose levels may plummet an hour or two later. That can leave you feeling irritable, tired and hungry — and perhaps craving something sweet again.

Sugar — its taste in your mouth, its absorption in your gut and even

the sight or smell of a sweet food that you love — causes dopamine to

surge in your brain. That’s an evolutionary signal that propels you to

keep eating easy sources of calories.

Some research suggests that frequent doses of sugar can alter the brain’s reward system, increasing our cravings for sweetness and sometimes making it hard to cut back.

The Liver

Consuming too much added sugar can cause the liver to convert extra sugars, especially fructose, into fat. That fat may then accumulate in

the organ.

Over time, this can contribute to what used to be called nonalcoholic fatty liver disease, now known as [9]metabolic dysfunction-associated steatotic liver disease, or MASLD. An estimated four in 10 people worldwide have the condition — many of whom don’t know it, since it

typically doesn’t cause symptoms until it’s advanced. It’s the fastest

growing reason people need liver transplants in the United States.

Fat Storage

Consuming too much sugar can also increase your risk for obesity. This is especially true if you drink a lot of “liquid calories,” like from

sodas or sugary coffee drinks, which tend to leave you feeling less

sated than solid food. That makes it easy to consume more calories than

your body needs, leading to weight gain.

Some studies suggest that the extra fat manufactured from fructose by

your liver is especially prone to accumulating around the organs in your belly. This type of fat, called visceral fat, causes inflammation

and insulin resistance and is strongly linked with cardiovascular disease.

The Heart

Excessive sugar consumption has also been linked to high blood

pressure. And some of the extra fat made from sugars in the liver can be released into the blood, increasing levels of triglycerides and LDL,

or “bad,” cholesterol. Over time, this can clog your blood vessels.

High blood pressure and high cholesterol — along with excess weight that may come from consuming sugary foods and drinks — can increase

your risk of heart disease.

The Joints

Consuming a lot of sugar can also increase your risk of gout — a

complex form of arthritis that causes painful inflammation of the joints, especially in the fingers, toes and ankles. When fructose is

broken down in the liver, it creates uric acid, which can accumulate in

the joints and cause this kind of inflammation.

How much sugar is too much?

If you’re concerned about the occasional sugary treat, don’t be.

Gorging [10]on Halloween candy once a year won’t cause a chronic

condition (though it may cause a stomach ache). But years of consuming

more added sugars than recommended — along with other aspects of your

diet, genetics, sleep and stress levels — may contribute to your risk.

Federal health officials recommend that no more than 10 percent of your

daily calories come from added sugars. If you consume 2,000 calories

per day, this works out to no more than 50 grams of added sugars per day.

That leaves plenty of room for sweetness, like a teaspoon of honey in

your tea (about five grams) or Ghirardelli dark chocolate (three grams

per serving of their Intense Dark 86 percent cacao version). But some products, like sugary drinks, can quickly put you over the limit. A

20-ounce bottle of Coca-Cola contains 65 grams of added sugars, for

example, and a 16-ounce Caramel Swirl Latte from Dunkin’ has 35 grams.

The American Heart Association sets a stricter limit of 6 percent of calories consumed — or no more than about 25 grams per day for women and 36 grams per day for men.

On average, people in the United States consume about 67 grams of added

sugars per day.

Nearly two-thirds of that amount comes from sugary drinks, sweet snacks, desserts and candy. But added sugars are also found in many

packaged products like condiments, pasta sauces, sliced breads, granola

and sweetened yogurts. You can check the “added sugars” line on nutrition labels to see if any are present. You may be surprised by

what you find.

Sources

We consulted Dr. Miriam Vos, a hepatologist at Emory University School

of Medicine; Dr. Frank B. Hu, a professor of nutrition and epidemiology

at Harvard T.H. Chan School of Public Health; Kimber L. Stanhope, a

research nutritional biologist at the University of California, Davis;

Ashley Gearhardt, a professor of psychology at the University of

Michigan; Michael Goran, a professor of pediatrics at the Keck School of Medicine of USC; Paula Moynihan, an adjunct professor at Adelaide Dental School in Australia; Vasanti Malik, an assistant professor of

nutrition and chronic disease prevention at the University of Toronto;

and Alexandra G. DiFeliceantonio, an assistant professor of human nutrition, foods and exercise at Virginia Tech.

Edited by Julia Calderone. Produced by Deanna Donegan, Hang Do Thi Duc,

Claire Merchlinsky and Meredith Rizzo.

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