Are All Types of Sugars Equal?

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Table of Contents

• Must Read Article💡

• Parker’s Breakdown: Sugar 🔑

• The Study 📖

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Must Read Article💡

Natural vs. refined sugars: What's the difference?

Are added/processed sugars and natural sugars equal?

Should we avoid eating natural sugars such as fruit and unpasteurized honey the same way as sodas and candy?

In this article by Cancercenter.com, they discuss the differences in processed sugars and added sugars and the different effects they have on our bodies. Here are a couple of the main points!👇👇

• Natural sugars metabolize differently than refined sugars; refined sugars cause rapid spikes in insulin and blood sugar levels.

• Added sugars lead to weight gain, unhealthy fat accumulation, and high blood-sugar levels.

• Processed sugars increase risk of chronic diseases: heart disease, type 2 diabetes, non-alcoholic fatty liver disease (NAFLD), high blood pressure, and metabolic dysfunction.

Parker’s Breakdown: Sugar 🔑

Natural sugars found in fruits are healthier for you compared to the added sugars in soda drinks, primarily due to the reduced insulin and blood sugar spike they cause. When you consume refined sugars, such as those in sodas, your body breaks them down rapidly. This rapid digestion leads to a quick and significant rise in both insulin and blood sugar levels. These spikes can have several negative effects, including increased hunger shortly after eating, as refined sugars do not provide lasting satiety. This can contribute to overeating and weight gain.

The sugars in fruits come with fiber, which slows down their digestion. This slower digestion results in a more gradual increase in blood sugar levels, avoiding the sharp spikes caused by refined sugars. The fiber in fruits also helps you feel full longer, reducing the likelihood of overeating.

High insulin and blood sugar spikes are linked to several health issues. They can lead to insulin resistance over time, a condition where the body's cells become less responsive to insulin, potentially resulting in type 2 diabetes. Additionally, these spikes can contribute to the buildup of fat, particularly around the midsection, increasing the risk of metabolic syndrome and cardiovascular diseases. By choosing natural sugars from fruits, you can maintain more stable blood sugar levels and support overall health.

The Study 📖

Oxidative Stress as a Mechanism of Added Sugar-Induced Cardiovascular Disease

This comprehensive literature review examines the relationship between added sugars, reactive oxygen species (ROS), and various cardiovascular diseases. The authors analyzed and synthesized findings from numerous scientific articles and studies to explore the mechanisms by which added sugars may contribute to cardiovascular problems through the generation of ROS. They examined evidence from both animal and human studies, looking at the effects of different types of sugars on ROS production and subsequent impacts on cardiovascular health.

Here is what was found:

• Heart failure risk may be increased by added sugar intake due to its effects on ischemic heart disease and cardiomyopathy.

• High processed sugar intake is associated with hypertension, potentially through ROS-mediated mechanisms affecting vascular function and endothelial health.

• ROS generated from added sugars contribute to the development and progression of atherosclerosis.

• Peripheral arterial disease risk is elevated with high processed sugar consumption

• The literature suggests that the American Heart Association's recommendations for limiting added sugar intake are important for cardiovascular health.