Sugar is today's pleasure and tomorrow's illness!

When we were children, we learned that everything joyful and good was associated with consuming sugary foods. The best social moments, as well as the best moments of solitude, were filled with sugary foods and sweets. Baby bottles had their spoonfuls of sugar. Our mothers believed that if they liked sweet foods, we would like them too. This is how we learned to recognize and demand sweets at meals. On birthdays, candy, chocolates, cookies, and sweet drinks were distributed. The piñata was also filled with small toys and all sorts of sugary treats. For this reason, joy was always associated with sweet foods and drinks in our minds and palates.

 

So we grew up and reached adolescence with sugar present in our meals. Almost everything had to be sweet, even foods like sandwiches, which were already sweet, had their white sugar coating. We added a few spoonfuls of sugar to milk, which already had its share of sugar, called lactose. Our three daily meals had to be accompanied by a sugary drink, such as soda, fruit smoothies, or lemonade. None of these drinks was consumed without a spoonful of sugar. No one would eat a slice of pizza, a sandwich, or a hamburger without a sweet soda or juice. All of this was in pursuit of the joy that sweetness produces, now known as dopamine. This substance produced in the brain is a fundamental neurotransmitter for feeling pleasure and reward, motivation, attention, and sometimes learning.

 

First negative manifestations of sugar

Many years later, lying in the dentist's chair listening to the incessant noise of the drill during a dental filling procedure, I remember the times the dentist, back in my childhood, told me that eating sweets was bad, but I didn't believe him. In my childish logic, I couldn't believe that something that brings joy and positive emotions could be harmful. The reality is that the damage caused by sugar became tangible, and specialized and private dental appointments had to be scheduled numerous times to eliminate the ravages caused by this delicious substance in all its forms.

Among the ravages caused by sugar consumption are those that are visible and noticeable to the naked eye, such as dental problems: cavities, gum diseases such as gingivitis (bleeding gums) and periodontitis (damage to the bone support of the teeth), halitosis or bad breath, and dental access, among other serious problems. And I didn't read this; I've verified it through the experience of friends who have faced the slow but sure destruction that sugar has wrought on their teeth throughout their lives.

To protect oral health, we have brushing, flossing, and mouthwash. However, if we don't minimize sugar consumption, the problem will continue to grow daily. Brushing does its job, but it doesn't completely clean the spaces between the teeth and gums. Flossing helps clean the spaces between teeth, but it doesn't clean 360 degrees around each tooth. It's in these spaces, physically untouched by brushing and flossing, where sugar does its most damaging work, manifesting physically in the form of dental calculus that causes gum bleeding. However, you shouldn't wait until you're bleeding to seek periodontal cleaning. It is recommended that dental cleanings be performed every six months to avoid gum bleeding, which is technically called periodontitis. The final consequence is that the tooth loses its bone support, becomes loose, painful, and must be extracted.

Extracted teeth can be replaced with dental implants. The problem with implants, aside from the risk of drilling into the jawbone, is their high cost, which can cost up to $1,500 each in Colombia. They are expensive in Colombia, but cheap compared to their value in the United States, where they can cost up to $5,000 each. For this reason, citizens of that country travel to Colombia to have their dental work done. In other words, quitting sugar also has economic benefits.

If you're still not convinced by this point about the harm of excessive sugar consumption, keep reading because there's more. There are other health problems that arise as a result of consuming sugary foods.

 

Other diseases caused by sugar

Other diseases caused by sugar consumption include obesity, diabetes, mental and cognitive function problems, cardiovascular metabolic diseases (of the heart and circulatory system), and premature physical aging. I know you're reluctant to believe this. That's why I'll back up my statements with scientific evidence, which you can read because the statements are backed up with citations from scientific articles. I've also provided an online bibliography at the end of this article. This way, you can delve deeper into the topic and take action.

 

Obesity or prominent abdomen

Today, we are told that a large part of obesity is due to the consumption of sugary foods. Several studies have shown that high total sugar consumption is associated with higher body mass index and adiposity (Mardones and others, 2020; Guaresti and others, 2024). This relationship is explained by several well-documented physiological mechanisms. One of the main contributors is the high calorie content of many sugary foods and beverages, which often provide "empty calories" with little or no nutritional value (Malik and others, 2010). Regular consumption of these excess calories can easily exceed energy expenditure, leading to a negative energy balance and, consequently, weight gain (Willett, 2012).

 

Diabetes

Diabetes is considered a disease that can result from the consumption of sugars and carbohydrates. However, this is not the only cause. Type 2 diabetes significantly impairs quality of life, and while in some cases it may have a genetic component, in a large proportion of individuals it develops as a result of an unhealthy lifestyle, where excessive and prolonged consumption of sugars and carbohydrates plays a crucial role in inducing insulin resistance. As Malik and others (2010) state, "Higher consumption of sugary drinks is significantly associated with the development of metabolic syndrome and type 2 diabetes." However, Knowler and others (2002) determined that even in high-risk individuals, lifestyle interventions have proven effective in preventing or delaying the onset of type 2 diabetes. This underscores the importance of modifiable factors such as diet, i.e., the set of foods and beverages a person regularly consumes—the diet. In this study, "lifestyle interventions" refer to weight loss through healthy eating, which includes reducing sugar and carbohydrate consumption, and engaging in at least 150 minutes of physical exercise per week. The Knowler and others (2002) study revealed that lifestyle changes were significantly more effective than metformin in preventing type 2 diabetes.

But sugar isn't the only cause of dental problems and diabetes; there are other serious consequences as well.

 

Impact on mental health

High sugar consumption has a negative impact on mental health and cognitive function. A study from the University of California (2012) revealed that sugar can cause chronic inflammation in the brain, affecting memory and increasing the risk of depression and anxiety. Furthermore, excessive sugar consumption has been observed to induce neuronal degradation due to the overwhelming increase in reactive oxygen species, leading to a cycle of habituation and tolerance related to decreased serotonin production, associated with disorders such as depression and schizophrenia. This study concludes that "There is a close relationship between frequent sugar intake and a higher likelihood of suffering from a mental health problem" (Pérez and others, 2023). And now that you know this and can confirm it in the scientific literature, I think you can start taking steps to reduce your sugar consumption. The following video graphically explains the effects of sugar on the brain. Its title is "How Sugar Affects the Brain."

 

 

Risk of cardiovascular diseases

Furthermore, growing scientific evidence establishes a worrying connection between excessive sugar consumption and an increased risk of metabolic and cardiovascular diseases. A comprehensive systematic review of the literature has revealed that high sugar consumption is an independent risk factor for the occurrence of major cardiovascular events, including severe episodes such as myocardial infarctions and strokes (Yang and others, 2014). Similar findings were revealed in a study by Cheng and others (2014), which concluded that health problems such as weight gain and obesity, diabetes, hypertension, and cardiovascular disease are associated with the regular consumption of sugary drinks. The study by Janzi and others (2024) on added sugar intake and its association with the incidence of cardiovascular disease concluded that “Added sugar intake was positively associated with ischemic stroke and abdominal aortic aneurysm…” Based on the above evidence, moderation in the consumption of added sugars is recommended as a strategy not only for the prevention of obesity and diabetes but also for the protection of long-term cardiovascular health.

 

Physical aging

Finally, scientific research suggests that high sugar consumption may contribute to biological processes associated with physical aging. Misra and others (2016) state that "sugar molecules enter the blood along with proteins and produce harmful molecules." These harmful molecules, known by their acronym in English as AGEs (Advanced Glycogen End Products), negatively affect elastin, collagen, and antioxidant enzymes, resulting in weakened skin and accelerating wrinkles and aging. To minimize the effect of sugar as an accelerator of aging, it is recommended to limit its consumption to a daily minimum of less than 25 grams (Pérez, 2024). However, to truly avoid the negative consequences, I recommend almost completely eliminating sugar from your daily diet and allowing it only occasionally during special occasions. If you remove sugar from the kitchen, you will prevent accelerated aging of your skin—it sounds hopeful, I know.

 

Should sugar be completely eliminated?

The phrases “high consumption” and “excessive consumption” of sugars have been used in the previous paragraphs. These phrases imply that minimum consumption may be necessary to maintain bodily functions. Authors such as Misra (2016) state, "in some respects, sugar is considered an enemy, but its total absence in our diet significantly affects our health.” What happens when sugar consumption is completely eliminated? Misra (2016) explains that the complete elimination of sugar from the daily diet "leads to low blood sugar levels, which causes various problems such as restlessness, distraction, hunger, and weakness. Other observed symptoms include chills, incoordination, sweating, and clammy skin." Problems such as headaches, blurred vision, and other difficulties are also attributed to a prolonged lack of sugar. So, what is the minimum recommended daily amount? When asked, "How much sugar should we consume daily?", the Colombian Ministry of Health (2014) responds that a moderate recommended intake for adults is 57 grams of sugar, which fits in 11 teaspoons (small coffee or tea spoons). For children, it recommends 30 grams. It should be noted that these grams are total and include both added sugar—the sugar you pour on food—and sugar naturally found in foods such as fruits. 

However, I don't have sugar at home. I only have honey if guests want to sweeten their coffee. But I'm not radical. Since I don't have diabetes, I eat moderate portions of fruit, which, as we know, contains fructose, the natural sugar found in fruits. And when I go to a restaurant for a special occasion—very few times a year—I have no problem having fruit juice or a sugary drink.

 

Conclusion

Today, many years after enjoying all kinds of delicious sugary foods to the fullest, I'm terrified of the negative health consequences I had never even realized before. Fortunately, I realized this in time and could moderate, almost minimize, my sugar consumption, thus avoiding the negative consequences of its consumption, beyond the dental problems I've now managed to control, as I mentioned at the beginning of this article. Scientific evidence supports that reducing added sugar consumption not only improves dental health but also significantly reduces the risk of chronic diseases such as type 2 diabetes, cardiovascular and mental illness, and premature skin aging.

In my particular case, minimizing sugar consumption, accompanied by regular strength training and cardio in the form of walking or running, and emphasizing a healthy diet based primarily on vegetables and animal proteins (red meat, fish, poultry, cheese), has yielded positive results: I managed to reach my ideal weight and reduce my previously prominent waistline. Scientific evidence supports that combining a balanced diet and regular physical activity improves glycemic control, reduces cardiovascular risk factors, and contributes to weight loss.

And it's not about going completely radical, because that also has consequences for our health, social relationships, and mental health. The best strategy is to be smart about our consumption, reduce sugary foods to a minimum, and strive to lead a calm social and personal life. Adopting sustainable lifestyle changes, rather than extreme restrictions, is more effective for maintaining long-term health and preventing relapse.

If I did it, you can too. If you're interested in support throughout your change process, comment with the phrase "I need support" at the bottom of this article, and I'll contact you for a free consultation.

In an upcoming article, I'll guide you through the benefits of strength training at home or at the gym, combined with cardio in the right proportions.

 

 

References

 

Chen Huang, Jianfeng Huang, Yu Tian, Xueli Yang, Dongfeng Gu (2014). Sugar sweetened beverages consumption and risk of coronary heart disease: A meta-analysis of prospective studies. Atherosclerosis, Volume 234, Issue 1, pages 11-16. https://doi.org/10.1016/j.atherosclerosis.2014.01.037. Recuperado desde: https://www.sciencedirect.com/science/article/pii/S002191501400063X

Guaresti G, Clausen M, Espínola N, Graciano A, Guarnieri L, Perelli L, et al. (2024). Obesidad infantil y bebidas azucaradas en Río Negro: carga de enfermedad e impacto esperado de la Ley 27642 de Promoción de la Alimentación Saludable. Arch Argent Pediatr. 2024;122(6):e202310109. doi: http://dx.doi.org/10.5546/aap.2023-10109

Janzi S, González-Padilla E, Ramne S, Bergwall S, Borné Y and Sonestedt E (2024) Added sugar intake and its associations with incidence of seven different cardiovascular diseases in 69,705 Swedish men and women. Front. Public Health 12:1452085. doi: 10.3389/fpubh.2024.1452085 Retrieved from: https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2024.1452085/full

Knowler, W. C., Barrett-Connor, E., Fowler, S. E., Hamman, R. F., Lachin, J. M., Walker, E. A., & Nathan, D. M. (2002). Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. New England Journal of Medicine, 1 346(6), 393-403. https://www.nejm.org/doi/full/10.1056/NEJMoa012512.

Martínez, F., Gómez, P., & Ruiz, A. (2013). Obesidad y azúcar: aliados o enemigos. Nutrición Clínica y Dietética Hospitalaria, 33(2), 45-52. https://scielo.isciii.es/scielo.php?pid=S0212-16112013001000010&script=sci_arttext

Malik, V. S., Willett, W. C., & Hu, F. B. (2010). Sugar-sweetened beverages and risk of type 2 diabetes: a meta-analysis. The American Journal of Clinical Nutrition, 91(6), 1550-1559. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/20693348/

Misra, Varucha & Shrivastava, Ashok & Shukla, S & Ansari, Mohammad Israil. (2016). Effect of sugar intake towards human health. 10.21276/sjm.2016.1.2.2.  Retrieved from: https://www.researchgate.net/publication/309490279_Effect_of_sugar_intake_towards_human_health

Mardones, Lorena, Villagrán, Marcelo, Petermann-Rocha, Fanny, Leiva, Ana María, Celis-Morales, Carlos, & Martínez-Sanguinetti, María Adela. (2020). Consumo de azúcares totales y su asociación con obesidad en población chilena - Resultados del estudio GENADIO. Revista médica de Chile, 148(7), 906-914. https://dx.doi.org/10.4067/S0034-98872020000700906

Ministerio de Salud y Protección Social de Colombia (2014). El azúcar en la alimentación: evitemos los excesos. Recuperado desde: https://www.minsalud.gov.co/sites/rid/Lists/BibliotecaDigital/RIDE/VS/PP/SNA/azucar-en-alimentacion.pdf

Pérez, Susana (2024). La cucharadita que toma a diario muchos españoles. Recuperado desde: https://www.huffingtonpost.es/life/salud/esta-cucharadita-toman-diario-espanoles-envejece-24-meses-evitabr.html

Pérez, Oskarly & Wilches Visbal, Jorge & Ospino, Sherryl. (2023). Azúcares añadidos y su relación con la salud mental. Revista avances en salud. 7. 26-32. 10.21897/25394622.3301. Recuperado desde: https://www.researchgate.net/publication/376203299_Azucares_anadidos_y_su_relacion_con_la_salud_mental

University of California, Los Angeles. (2012, May 15). This is your brain on sugar: Study shows high-fructose diet sabotages learning, memory. ScienceDaily. Retrieved April 25, 2025 from www.sciencedaily.com/releases/2012/05/120515150938.htm

Willett, W.C. (2012), Dietary fats and coronary heart disease. Journal of Internal Medicine, 272: 13-24. https://doi.org/10.1111/j.1365-2796.2012.02553.x

Yang, Q., Zhang, Z., Gregg, E. W., Flanders, W. D., Merritt, R., & Hu, F. B. (2014). Added sugar intake and cardiovascular diseases mortality among US adults. JAMA internal medicine, 174(4), 516–524. https://doi.org/10.1001/jamainternmed.2013.13563