The Not so Sweet Truth: Why Refined Sugar is a Red Flag

Refined sugar, while derived from several sources, has become a staple in modern diets. It may satisfy our sweet cravings in moderation, but in excess it can have detrimental effects on our health. Let's delve into why refined sugar is so harmful.

The Culprit: Empty Calories

One of the primary issues with refined sugar is that it provides "empty calories." This means it lacks essential nutrients like vitamins, minerals, fiber and protein. When we consume excessive amounts of refined sugar, we're essentially depriving our bodies of these vital nutrients.

Blood Sugar Spikes and Crashes

Fiber and protein in food help the body break down sugar in a slow process, while refined sugar can cause rapid spikes in blood sugar levels. This surge prompts our pancreas to release insulin to bring blood sugar back down. However, this rapid fluctuation can lead to energy crashes, mood swings, and increased hunger. Over time, it can contribute to insulin resistance and type 2 diabetes.

Inflammation and Chronic Disease

Excessive sugar consumption has been linked to chronic inflammation, a root cause of many diseases. Inflammation can damage tissues and organs, leading to conditions like heart disease, stroke, and certain types of cancer.

Weight Gain and Obesity

Refined sugar contributes to weight gain and obesity. When we consume more calories than we burn, our bodies store the excess as fat. Sugary drinks and processed foods are major culprits in this regard. Some studies also suggest that high fructose corn syrup could cause the body to become resistant to leptin, a hormone that is primarily responsible for regulating appetite.

Dental Health Issues

Bacteria in our mouths feed on sugar, producing acids that erode tooth enamel. This can lead to cavities and gum disease.

How to Reduce Refined Sugar Intake

• Read Food Labels: Pay close attention to ingredient lists and look for hidden sugars like high-fructose corn syrup, glucose, and sucrose.
• Limit Sugary Drinks: Opt for water, unsweetened tea,  unsweetened sparkling water or coffee instead of sugary sodas, juices, and energy drinks.
• Choose Whole Foods: Prioritize fruits, vegetables, whole grains, and lean proteins.
• Cook at Home: Preparing meals at home allows you to control the ingredients and avoid added sugars.
• Gradual Reduction: Don't cut sugar out completely at once. Gradually reduce your intake to minimize withdrawal symptoms.

This doesn’t mean you can’t enjoy a delicious beverage or sweet treat, it just means you might have to make a few simple swaps. Instead of a cocktail full of refined sugars, reach for a can of our jun kombucha with natural sugars from honey and real fruit. If you’re craving a bubbly soda, crack open one of our sparkling waters made with real fruit. Remember, small changes can lead to big differences.

Resources:
Petre, Alina. “Refined Sugar: Downsides, Food Sources, and How to Avoid It.” Healthline, Healthline Media, 5 Sept. 2019, www.healthline.com/nutrition/refined-sugar#refined-vs-natural.

Solan, Matthew. “Is Sugar Unhealthy?” Harvard Health, 1 Aug. 2022, www.health.harvard.edu/staying-healthy/is-sugar-unhealthy.