Sugar is one of the most common and widely consumed substances in the world. It can be
found in many foods and drinks, from fruits and vegetables to candies and sodas. Sugar can provide a quick boost of energy and pleasure, but it can also have some serious drawbacks for your health.
In this blog post, we will cover four main topics:
How sugar can cause cross-linking, a process that damages proteins and tissues and leads to problems such as cataracts, wrinkles, atherosclerosis, and cognitive decline.
How sugar can form advanced glycation end products (AGEs), harmful compounds that increase oxidative stress and inflammation and activate pathways that accelerate aging.
How sugar can trigger chronic inflammation, a low-grade and persistent inflammation that impairs immune function and increases the risk of various diseases such as diabetes, cancer, and Alzheimer’s.
How sugar can increase the risk of diabetes, a condition that affects blood glucose levels and insulin function and can cause various complications for cardiovascular health, kidney function, nerve function, wound healing, and infection susceptibility.
We will start with talking about cross-linking. This is a process where sugar molecules attach to protein molecules and cause them to bond with each other, forming cross-links. These cross-links can impair the function of tissues and organs, leading to problems such as cataracts, skin wrinkles, atherosclerosis, and cognitive decline.
Cross-linking can occur naturally with age, but it can also be accelerated by high blood sugar levels, oxidative stress, and exposure to certain chemicals or environmental factors. Cross-linking can be reduced by limiting the intake of foods that are high in sugar or cooked at high temperatures.
Next are Advanced glycation end products (AGEs). These are harmful compounds that are formed when sugar reacts with proteins, fats, or DNA. AGEs can damage cells and tissues, increase oxidative stress and inflammation, and activate pathways that accelerate aging. AGEs can also bind to receptors on the surface of cells, called RAGEs, and trigger further inflammatory and degenerative responses.
AGEs accumulate in the body over time, especially in people with diabetes or kidney disease. AGEs can be lowered by avoiding foods that are rich in AGEs, such as grilled, fried, or baked foods. Cooking methods such as boiling, steaming, or stewing, can reduce the formation of AGEs.
High sugar intake can also cause chronic inflammation. Persistent low-grade inflammation that occurs in the absence of an infection or injury can cause tissue damage, impair immune function, and increase the risk of various diseases such as diabetes, cancer, and Alzheimer’s.
Chronic inflammation is influenced by many factors, such as genetics, lifestyle, diet, stress, and environmental toxins. Chronic inflammation can be measured by biomarkers in the blood, such as C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-alpha).
You can reduce your inflammation levels by adopting a healthy lifestyle that includes regular physical activity, adequate sleep, stress management, and a balanced diet that is rich in anti-inflammatory foods, such as fruits, vegetables, nuts, seeds, fish, and olive oil.
It’s a common knowledge that high sugar intake is linked to diabetes. This is a condition where the body does not produce enough insulin or your cell don’t respond to normal insulin levels. Insulin is a hormone that helps glucose (sugar) enter the cells for energy. When glucose builds up in the blood instead of being used by the cells, it can cause various health problems. Diabetes can negatively affect cardiovascular health, kidney function, nerve function, wound healing, and infection susceptibility. It can also increase the production of AGEs and cross-links and worsen chronic inflammation.
Diabetes can be prevented or managed by maintaining a healthy weight, eating a balanced diet that is low in sugar and refined carbohydrates, exercising regularly, monitoring blood glucose levels, and taking medication if prescribed by a doctor.
As you can see, sugar can have a significant impact on your health. Therefore, it is advisable to limit your intake of added sugars and processed foods that contain them. You can also opt for natural sugars from fruits and vegetables, which provide fiber, vitamins, minerals, and antioxidants that can benefit your health.
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