Health Talk

1. Sugar: A Closer Look
by Elizabeth J. Hall
What is Sugar?
Sugar is an edible crystalline substance. It is
naturally produced from sugar cane or sugar beets.
Scientifically sugar refers to any mono or disaccharide.
Remember that Mono = one; Di = two; Saccharide =
sugar. When looking at a list of ingredients any ingredient
ending in “ose” denotes a sugar. (i.e. glucose, fructose,
galactose, and maltose are all forms of sugars.) This article
primarily deals with sucrose and fructose corn syrup.
How Much Sugar Are We Eating?
The average U.S. consumption is 147 pounds of
sugar per person each year. This translates into 46
teaspoons a day! Sugar consumption has increased by 25
pounds annually since 1970. Many refined sugars are
“hidden” in processed foods Twenty per cent of our
average daily calories come from refined sugars. Most
hidden sugars consumed in the U.S. are found in soft
drinks or soda and boxed cereal. The caffeine and
phosphates in soda pop are also health risks.
• 12 oz. soda pop contains 7-12 teaspoons of sugar.
• Candy bars contain between 5-10 teaspoons of
sugar.
• Milk shakes have up to 24 teaspoons of sugar.
• 1 piece of cheesecake has about 24 teaspoons of
sugar.
• A glazed doughnut has 4-6 teaspoons of sugar.
• 1 scoop of (without candy added) ice cream has
about 5 teaspoons of sugar.
• Some cereals contain 3-4 teaspoons per 1 ounce
serving.
• 1 Tablespoon of jelly has 3 teaspoons of sugar.
• 1 serving of canned fruit in light syrup has 8
teaspoons per 1/2 cup.
Is Sugar Consumption Really a Problem?
“The free use of sugar in any form tends to clog the
system, and is not infrequently a cause of disease. The free
use of sugar means an excessive amount of sugar or sugar
frequently used in the diet.” Counsels on Diets and Food p.
196 (italics mine)
What Are the Risks of Eating Refined Sugar?
Excessive insulin production. Refined sugar
puts an abundance of sugar into the bloodstream at one
time. The pancreas overproduces insulin to reduce the
blood sugar level quickly. To start with, an individual may
feel very energetic but soon his blood sugar level drops too
low and they feel tired and fatigued, which makes them
crave more sugar. High insulin levels are undesirable,
even without diabetes being present, because they
increase the risk of heart disease and hypertension,
encourage inflammation, and compromise fat burning
processes. Excess insulin also causes one’s body to
become depleted in calcium, magnesium, and chromium if
sugar and sweets are consistently indulged.
Sugar and cognitive performance.
Unfortunately, sudden rises and dips in blood sugar
decrease mental performance. It is therefore very unwise
to eat sugar or drink a sugary drink on an empty stomach.
Sugar and weight gain. The body metabolizes
sugar best in the morning. Researchers from Cornell
University discovered that children who drank more than 12
ounces of sweetened drinks gained significantly more
weight than children who drank less than six ounces a day.
Sudden surges of insulin could contribute to this, because
excess insulin promotes fat synthesis. Also, both animals
and people consumed more calories when they consumed
a high sugar diet.
Dr. C.P. Richter is well-known for his cafeteria
experiments. He showed that rodents will usually select a
healthy, balanced diet by carefully selecting the appropriate
food to eat and maintaining a normal weight. However,
other researchers showed that when a 10 percent sugar
solution was hung in one corner of the cage, the rodents
gradually came to prefer it to the exclusion of the healthier
chow. Ultimately, the rodents literally drank themselves to
death.
Obesity. Excessive use of sugar may lead to
obesity. Other tudies show that rodents who drank a sugar
solution with standard chow consumed more calories than
rodents who just consumed standard chow. In addition, the
sugar-drinking rats had elevated serum levels of free fatty
acids, triglycerides and cholesterol. The researchers
concluded, by measuring hormones involved in appetite
control, that the consumption of glucose, sucrose or
fructose solution results in caloric over-consumption and
body weight gain through activation of hunger signals and
depression of satiety signals as well as activation of reward
components.
Here’s another way the excessive use of refined
sugars encourages obesity. It does not satisfy hunger and
so may lead the person to overeat. Dr. Andrews of Monash
University found that after eating sugar, appetite-
suppressing cells are attacked by free radicals and that
degeneration is more significant following meals rich in
refined carbohydrates and sugars. When the stomach is
empty, it triggers the ghrelin hormone that notifies the brain
that we are hungry. When we are full, a set of neurons in
the hypothalamus that help to control appetite, known as
POMC's, are activated. However, free radicals created
naturally in the body attack the POMC neurons. This
process causes the neurons to eventually degenerate,
thereby compromising our judgment as to when our hunger
is satisfied
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2. Especially troublesome is the combination of
sugar and fat. Any diet that is high in fat and in sugar
actually switches on genes that ultimately cause our bodies
to store too much fat. Scientists show, via animal studies,
that foods high in fat and sugar stimulate a known opioid
receptor, called the kappa opioid receptor, which plays a
role in fat metabolism. When this receptor is stimulated, it
causes our bodies to store more fat than our bodies would
do otherwise.
Sugar and diabetes. Researchers
from Boston University's Slone Epidemiology Center found
that African American women who consumed two or more
soft drinks a day had a 24 percent increase in incidence of
diabetes relative to women who drank less than one soft
drink per month. A similar association was also observed
for sweetened fruit drinks, with a 31 percent increase
observed for two or more servings per day relative to less
than one per month. However, to say that too much
sugar always causes diabetes is not accurate. A more
accurate statement would be frequent, long-term
consumption of sugar is associated with an increased or
magnified risk for developing diabetes.
However, consumption of excess sugar accelerate
diabetic complications. For example, advanced glycation
end products (AGEs) form when sugar is nonenzymatically
linked to proteins. When eaten, AGEs induce cross-linking
of the glycated proteins in the blood and body tissues.
Dietary AGEs can react with tissue proteins to form
substances that reduce tissue elasticity and impede cellular
function. AGEs have been identified as a pathogenic
mechanism in kidney and blood vessel damage so
common in diabetic individuals. Diabetes is associated with
significant impairment in AGE excretion.
Sugar and cardiovascular disease.
Consumption of excess sugar over a period may contribute
to cardiovascular disease and hypertension, especially in
carbohydrate-sensitive individuals. A recent report from the
Nurses’ Health Study showed that women who consumed
diets with a high glycemic load (increased blood glucose
elevation often associated with intake of sweets or highly
processed starches, sweets) had an increased CHD risk.
Those in the highest quintile had a >2-fold risk during 10
years of follow-up.
Sugar and lipids. Several studies have shown an
inverse association between dietary sucrose and high-
density lipoprotein (HDL) cholesterol. One study showed a
consistent inverse association between increased dietary
sucrose intake and HDL cholesterol concentrations, in both
cross-sectional and longitudinal analyses in blacks and
whites, in both men and women, and after adjustment for
other confounding factors.
Diets high in sucrose (i.e. >20% of energy) are
associated with an elevation of plasma triglyceride
concentrations. This increase is due to both increased
hepatic secretion of triglycerides and impaired clearance of
very-low-density lipoproteins. It should be noted that
triglyceride response to dietary sugar may vary, however,
according to the amount of sugar and the presence of other
nutrients.
Sugar consumption immediately impairs the ability
of the blood vessels to dilate. A high-fat, refined
carbohydrate diet also impairs the ability of the blood
vessels to dilate (endothelial dysfunction). This effect is
temporary if a person exercises before the sugar
consumption. Be wary of high sugar, high fat combinations
such as ice cream.
As previously mentioned, frequent consumption of
sugar or soft drinks produces sudden surges of insulin,
which promote atherosclerosis and contribute to diabetes,
cardiovascular disease, and hypertension. Animal studies
also indicate that diets high in sugar accelerate dysfunction
in the ability of the ventricles to contract and mortality in
hypertension compared to either a low-carbohydrate/high-
fat or high-starch diet.
In 2009 the America Heart Associate
recommended that women limit their intake of sugar to 6
teaspoons of sugar a day and men limit theirs to 9
teaspoons a day. The average American is consuming
more than 20 teaspoons of sugar each day. The average
12 oz soda contains about the equivalent 10 tsps of sugar
(Assuming a person drink one soda a day, 365 days a year,
he would consume 3650 tsps or approximately 32 lbs of
sugar (113.4 tsps/lb) just in terms of soda. When other
sources of sugar is considered, one hundred and fifty-six
pounds each year on a per capita basis,
Sugar increases oxidative stress. Sugar
depletes antioxidants and even a short-term consumption
of a high sugar diet increases oxidative stress. Oxidative
stress occurs in tissues when the antioxidant defenses are
overwhelmed and free radicals accumulate in excess.
Animal studies show that even the short-term consumption
of a high sucrose diet decreases vitamins and important
antioxidant enzymes in the body and increases oxidative
stress in the plasma, heart, thymus, liver, and pancreas. It
also reduces carotenoids in the plasma.
Sugar and malnutrition. Most sugar calories
decrease carotenoids and are “empty” of nutrients, vitamins
and minerals. In overeating the body may actually be
starved for nutrition. In addition, consumption of high-sugar
foods often replaces the eating of healthy foods. Even in
overeating sweets and fatty foods, the body may actually
be starved for good nutrition. Additionally, excessive sugar
consumption increases the loss of magnesium and
chromium from the body. These two minerals improve the
ability of the body to respond to insulin; consequently a
deficiency of the two can contribute to insulin resistance.
This, this in return, reduces the risk for developing
metabolic syndrome and type 2 diabetes. Over-
consumption of sugar also causes the body to use up its
supplies of calcium, potassium, zinc and thiamin.
Tooth decay. From the inside out sugar slows the
circulation of blood inside the tooth, and the bacteria
outside feed upon the sugary foods and produce acidic
44

3. substances that attack the tooth enamel and cause
cavities. Demineralization of the tooth when a person
snacks in between meals is also a factor in the promotion
of tooth decay.
Lower pain threshold. A person on a diet high in
refined sugars may feel any type of physical pain sooner
than someone on a low-refined-sugar diet. Excessive sugar
consumption promotes inflammatory problems.
Refined sugars decrease the production and
activity (phagocytosis = cell eating) of the white blood cells
(WBCs, neutrophils, precisely). See the following chart.
Sugar Weakens WBCs Ability to Destroy Bacteria:
Teaspoons of sugar Number
of bacteria destroyed
Sugar and the brain. Sugar
consumption deleteriously affects the brain. For example, a
high-sugar, high-fat diet decreases BDNF, a natural
fertilizer for the synapses. New research in a genetic
mouse model of Alzheimer’s disease suggests that drinking
an excess of sugary beverages like soda may increase the
risk of Alzheimer’s disease. When the mice were given a
diet consisting of 10% sugar water they experienced a 17%
increase for developing Alzheimer’s compared to the
controls. When tested for memory skill and brain
composition, the sugar-fed mice did worse on learning and
memory retention. Their brains showed over twice as
many amyloid plaque deposits (a marker for Alzheimer's
disease) as the controls. Amyloid plaque consists of
tangles of amyloid protein in the nervous tissue and is a
pathological marker of Alzheimer's disease. Sucrose-
induced obesity also impairs High-level visual processing
(ie. new object recognition) in young rats.
Sugar is a substance that releases opioids and
dopamine in the brain and thus might be expected to have
addictive potential. Swedish researchers found that
consumption of sweets releases opiates (more precisely,
releases endogenous opioids), which stimulate the appetite
for more sugar. Animal studies show that sugar can be
addictive. A Princeton University scientist found out that
rats given sugar demonstrated two out of the three criteria
for addiction. According to Bart Hoebel, he and his
associates have demonstrated a behavioral pattern of
increased intake and, upon cessation, signs of withdrawal.
His current experiments have captured craving and relapse
to complete the picture.
For example, when these rodents were denied
sugar for a prolonged period, they worked harder to get it
when it was reintroduced to them. They consumed more
sugar than they ever had before, suggesting craving and
relapse behavior. The rats drank more alcohol than normal
after their sugar supply was cut off, showing that the
bingeing behavior had forged changes in brain function.
These physical responses served as "gateways" to other
paths of destructive behavior, such as increased alcohol
intake as I just mentioned. But it was worse than that: after
receiving a dose of amphetamine normally so minimal that
it usually has no effect, the rats became significantly
hyperactive. The increased sensitivity to the
psychostimulant is a long-lasting brain effect that can also
be a component of addiction.
Hoebel has demonstrate that rats eating large
amounts of sugar when hungry, undergo neurochemical
changes in the brain that appear to mimic those produced
by substances of abuse, including cocaine, morphine and
nicotine. Sugar also induces behavioral changes, too.
According to Hoebel, “In certain models, sugar-bingeing
causes long-lasting effects in the brain and increases the
inclination to take other drugs of abuse, such as alcohol.
When hungry rats drink a sugar solution, [a] chemical
known as dopamine is released in a region of the brain
known as the nucleus accumbens, an area in the brain
that deals with motivation. Repeated stimulation of these
area[s] by a drug of choice contributes to addiction.’”
The article continues, “Hungry rats that binge on
sugar provoke a surge of dopamine in their brains. After a
month, the structure of the brains of these rats adapts to
increased dopamine levels, showing fewer of a certain type
of dopamine receptors than they used to have and more
opioid receptors. These dopamine and opioid systems are
involved in motivation and reward—systems that control
wanting and liking something. Similar changes also are
seen in the brains of rats on cocaine and heroin,” but more
research is needed to understand the implications for
people. Other research provides links between the
traditionally defined substance-use disorders, such as drug
addiction, and the development of abnormal desires for
natural substances.”
Please note other researchers have discovered it is
the binges of sugar or certain fats that can release
excessive dopamine, which causes compensatory changes
that are comparable to the effects of drug abuse. Another
point: excessive sugar intake not only increases dopamine
in the nucleus accumbens, but it also eliminates the satiety
response from acetylcholine. Among its other functions,
acetylcholine is a neurotransmitter that promotes satiety. In
this case, satiety is the sense of satisfaction we get from
eating.
We should also mention that sugar increases
serotonin in the hippocampus, which is involved in mood
regulation. Serotonin, you remember, is a neurotransmitter
that exerts natural anti-depressant effects. It might just be
that those individuals who are addicted to sugar are trying
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4. to increase their serotonin and norepinephrine. We also
know that serotonin depletion increases sugar seeking and
consumption in animals.
Researcher BA Gosnell summarized it this way. “A
number of studies have indicated a relationship between
the intake of palatable foods or fluids and drug self-
administration.” It reminds me of an observation that Ellen
White made in the early 1900’s.
“Often intemperance begins in the home. By the
use of rich, unhealthful food the digestive organs are
weakened, and a desire is created for food that is still more
stimulating. Thus the appetite is educated to crave
continually something stronger. The demand for stimulants
becomes more frequent and more difficult to resist. The
system becomes more or less filled with poison, and the
more debilitated it becomes, the greater is the desire for
these things. One step in the wrong direction prepares the
way for another. Many who would not be guilty of placing
on their table wine or liquor of any kind will load their table
with food, which creates such a thirst for strong drink that to
resist the temptation is almost impossible. Wrong habits of
eating and drinking destroy the health and prepare the way
for drunkenness. {MH 334.1}
“It must be kept before the people that the right
balance of the mental and moral powers depends in a great
degree on the right condition of the physical system. All
narcotics and unnatural stimulants that enfeeble and
degrade the physical nature tend to lower the tone of the
intellect and morals. Intemperance lies at the foundation of
the moral depravity of the world. By the indulgence of
perverted appetite, man loses his power to resist
temptation.” {MH 335.1}
Soft drinks
The Framingham Heart Study, in a study of over
6000 middle-aged women and after adjusting for other risk
factors, showed that 717 of 4033 participants (17.8%)
consuming < 1 drink/day and 433 of 2006 persons (21.6%)
consuming one or more soft drink/day developed metabolic
syndrome.
Other researchers also observed that compared to
participants who drank less than one soft drink daily, those
who drank one or more soft drinks a day had a:
• 31 percent greater risk of developing new-onset
obesity (defined as a body mass index [BMI] of 30
kilograms/meter2
or more);
• 30 percent increased risk of developing increased
waist circumference;
• 25 percent increased risk of developing high blood
triglycerides or high fasting blood glucose;
• 32 percent higher risk of having low HDL levels;
• trend toward an increased risk of developing high
blood pressure that was not statistically significant.
Soft drinks contribute to enamel demineralization in
the teeth. Frequent consumption of soft drinks also
increases uric acid. Serum uric acid levels increase with
increasing sugar-sweetened soft drink intake. Elevated uric
acid is associated with gout, hypertension, cognitive
decline, kidney stones, and chronic kidney disease.
Consuming one soft drink a day can eventually cause
kidney damage by causing the glomeruli to leak protein.
Animal studies indicate that elevated uric acid can lead to
endothelial dysfunction, a precursor to both coronary artery
disease and hypertension. Soft drinks contain phosphoric
acid, which causes the body to lose calcium. Researchers
have discovered that consumption of sugary drinks,
whether from consumption of glucose, sucrose or fructose
solutions, leads to an over-consumption of calories and
body weight gain by three mechanisms: first, through
activation of hunger signals; second through depression of
satiety signals, and third by activation of reward
components in the brain as previously mentioned.
Better Alternatives
What About Stevia?
• Extracted from the stevia plant.
• FDA approved as a dietary supplement that has no
after taste or side effects and is 200 to 300 times
sweeter than sucrose.
• Some of stevia’s components possess anti-
hyperglycemic, anti-hypertensive, anti-
inflammatory, anti-tumor, anti-diarrheal, diuretic,
and immunomodulatory actions. Stevioside and
steviol stimulate insulin secretion via a direct action
on beta cells and therefore can help to lower
elevated blood sugar.
• Almost calorie free – depends on the base.
• Unlike sugar it does not trigger high blood glucose.
• No abnormalities in weight change, food intake, cell
or membrane characteristics, no enzyme and
substrate utilization, or chromosome abnormalities.
No cancer or birth defects.
Therapeutic Value of Honey
Honey contains antioxidants, 25 oligosaccharides,
and anti-viral and anti-inflammatory properties. It helps
to protect the gastric mucosa in the stomach. Iran
researchers found that honey ameliorates
cardiovascular risk factors in both healthy individuals
and in patients with elevated risk factors. In this
particular study, there were 55 patients, overweight or
obese, who were randomly recruited into the study and
assigned into two groups: a control group (17 subjects)
and an experimental group. Patients in the control
group received 70 grams of sucrose daily for a
maximum of 30 days and patients in the experimental
group received 70 grams (about 2 and ½ ounces) of
natural honey for the same period. Results showed that
honey caused a mild reduction in body weight (1.3%)
and body fat (1.1%). Honey reduced total cholesterol
by 3%, the bad cholesterol LDL by 5.8%, and triglycerol
by 11%. It also reduced fasting blood glucose by 4.2%,
and the inflammatory marker C Reactive Protein by
46

5. 3.2%, and increased HDL (3.3%) in subjects with
normal values, while in patients with elevated variables,
honey caused reduction in total cholesterol by 3.3%,
LDL-C by 4.3%, triglycerol by 19%, and C-Reactive
Protein by 3.3% than did the control group who
consumed the equivalent amount of sucrose.
Research has also indicated that the
topical application of honey to a wound exerts anti-
inflammatory activity, antibacterial activity, and
stimulates immune responses within a wound. This
includes wound healing in burns, ulcers, and other
cutaneous wounds. Honey might also inhibit H.
Pylori activity in the stomach.
Researchers at Pennsylvania State
University studied 100 children who had nocturnal
coughing and sleep difficulty due to an upper
respiratory tract infection. They divided into three
groups: those who received no treatment, those
who received the cough medicine, honey-flavored
dextromethorphan (DM), and those who received
buckwheat honey. The researchers observed
significant differences in symptom improvement,
with honey consistently scoring the best and no
treatment scoring the worst.
This reminds me of a quote from E.G.
White. “[Here is] the remedy I use when suffering
from difficulties with my throat. I take a glass of
boiled honey, and into this I put a few drops of
eucalyptus oil, stirring it in well. When the cough
comes on, I take a teaspoonful of this mixture, and
relief comes almost immediately. I have always
used this with the best results. I ask you to use the
same remedy when you are troubled with a cough.
This prescription may seem so simple that you feel
no confidence in it, but I have tried it for a number
of years and can highly recommend it. {2SM 301.1}
Of course, moderation is important.
So in conclusion:
“Eat honey, my son, for it is good…” Proverbs
24:15 NIV
“It is not good to eat too much honey. Proverbs
25:27 NIV
“If you find honey, eat just enough—too much of it,
and you will vomit. Proverbs 25: 17 NIV
• Use more natural sugars from fresh and dried
fruits to satisfy your sweet-tooth and reap the
benefits of phytochemicals, fiber, and vitamins.
Date sugar has all of the fiber but is also
expensive. When using sugar, use whole can
sugar that preserves some vitamins and
minerals found in the whole sugar cane.
• One practical application is that since honey
and fructose are sweeter than table sugar
(sucrose) so less can be used.
• Use more fruits to satisfy your sweet tooth.
Remember the old saying that “An apple a day
keeps the doctor away.” In one study, 1,381
students at Michigan State University
participated in a group study that did just that
and they had: fewer illnesses, less pressure
and tension headaches, less nervousness and
insecurity, less common colds and upper
respiratory infections, and were better able to
concentrate. Apples are loaded with 60
different phytochemicals including some that
give them their aroma, as well as carotenes.
One unpeeled apple daily helps lower
cholesterol. Two apples/daily for 3 weeks
lowers the blood cholesterol by 10 mg.
• Interestingly, brushing and rinsing with
toothpaste after meals eliminates 65.3% of
bacteria in the mouth. An apple eaten at the
end of a meal eliminates 96.7% of the bacteria
in the mouth. (School of Health, March 1979,
Lavonne Hoover p. 128)
The Bottom Line
• A high sugar diet contributes to obesity since most
sweet foods are also high in calories that don’t fill
us up but out.
• Honey is better than sugar and twice as sweet.
When substituting sugar with honey, just add ½ the
amount of honey and cut back a little on liquids in
the recipe.
• Whole fruits, packaged with fibers and
phytochemicals, are the best way to satisfy a sweet
tooth.
• The US Department of Agriculture recommends
that you limit your added sugars to: 6 teaspoons on
1,600 calories/day diet; 12 teaspoons on 2,200
calories/day diet or 18 teaspoons on 2,800
calories/day diet.
All rights reserved by The College of Health
Evangelism, 2010
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Psychopharmacologia ISSN 0033-3158, 2001, vol. 157, no
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ScientificWorldJournal. 2009 Apr 20:8:463-9.
48