How sugar affects us? Bad? Good?

Dr. Ebru Karpuzoğlu

This article was published in the Eczaci Journal in September 2012.

While we try to stay away from sugary drinks as much as possible, sometimes it’s very difficult to say no to a cold and icy cola on hot and oppressive days. If looking slender isn’t enough of a reason to avoid sugary drinks, let’s look at some other unpleasant aspects of sugary beverages. Scientific research on this topic is increasing with the rise in obesity, revealing very interesting results.

Can Sugary Carbonated Drinks Increase the Risk of Heart Attack?

Researchers at Harvard University’s School of Public Health reported in the March 2012 issue of Circulation that consuming just one sugary carbonated drink a day could increase the risk of heart attack by 20% over a 22-year period [1]. If you think diet drinks are safer, think again! Middle-aged adults who consume diet and carbonated drinks daily face a 44% higher risk of heart attack [2].

Oh, These Pounds!

A 10-year study conducted by scientists at the University of Texas Health Science Center found that diet carbonated drinks increased waist circumference by 70%, and consuming two sugary carbonated drinks a day increased waist size by 500% [3]. In obese and overweight individuals who drank one liter of sugary carbonated drinks or an equivalent amount of milk containing the same calories for six months, sugary drinks were observed to cause high fat accumulation in the liver and muscles [4]. Fat accumulation in non-adipose tissue organs like the liver is associated with obesity, obesity-related diseases, and particularly heart diseases [5].

Sugar, I Want More Sugar!

Our belief that diet drinks don’t cause weight gain is fundamentally shaken. Research shows that even the sweet taste of diet drinks can contribute to weight gain. A study by researchers at Bangor University (UK) indicates that consuming two sugary drinks a day can dull our sense of taste, reducing our ability to taste sweet foods. As a result, people may turn to higher-calorie and sweeter foods to experience the sweet taste [6]. Additionally, many studies link these drinks and increased sugar intake to weight gain and the rise of type 1 and type 2 diabetes cases in different age groups, men and women [7-9].

Can Sugary Drinks Change Our Metabolism?

A study published in the 2012 European Journal of Nutrition observed that the metabolism of 11 men and women who consumed 140 grams of sugar in sugary drinks daily for four weeks noticeably changed during this period, making fat burning and weight loss much more difficult [10]. Metabolic syndrome, a modern-day illness affecting 25% of the world, can manifest as insulin resistance, waist enlargement, glucose intolerance, high cholesterol, and high blood pressure [12]. The consumption of such drinks has been found to increase the risk factors for metabolic syndrome in adults [11]. Insulin resistance, closely linked to obesity and weight gain (the inability of insulin to transport glucose in the blood to tissues properly, leading to increased blood glucose levels), increases with excessive sugar consumption [13, 14]. Unfortunately, as weight increases, insulin resistance also rises, leading to more weight gain. Isn’t it a vicious cycle?

Is It Just About Weight Gain?

New studies suggest that sugary carbonated drinks may increase the risk of asthma and chronic obstructive pulmonary disease (COPD). A study conducted in South Australia over two years with 16,907 individuals aged 16 and above found that consuming more than half a liter of sugary carbonated drinks could increase the prevalence of asthma [15]. The impact of these drinks on our bodies doesn’t end there. Adolescents who drink sugary and carbonated beverages exhibit more violent tendencies than those who don’t, and these drinks can cause mental problems [16, 17]. Research indicates that a similar effect can be seen in adults as well. Out of 4,741 adults, 12.5% experienced depression and stress-related issues linked to consuming more than half a liter of sugary carbonated drinks daily [18].

Pay Attention to the Packaging as Well

Most aluminum cans are lined with Bisphenol A (BPA), an estrogenic substance, to prevent the acidic nature of the beverage from reacting with the aluminum. BPA, an epoxy resin, prevents the beverage from coming into contact with the metal. Numerous scientific studies to date have shown the estrogenic role of BPA, its effects on hormones, and its links to obesity [19] and reproductive problems [20, 21]. Ongoing studies continue to investigate the health impacts of BPA, which still raises significant concerns.

Can Excessive Sugar Affect Our Skin?

It’s an unpleasant situation, but excessive sugar consumption can make the skin dull and prone to wrinkles. Sugar in the blood binds to proteins, leading to the formation of Advanced Glycation End products (AGEs) through glycation [22]. The more sugar we consume, the more AGEs accumulate, damaging surrounding proteins through a domino effect. The most sensitive proteins to this effect are elastin and collagen, which keep the skin firm and elastic. When they deteriorate, resilient and elastic collagen and elastin become brittle, accelerating the formation of wrinkles and sagging. Glycation-related aging can begin in the thirties and increase over time [23]. At this point, the choice between a momentarily satisfying sweet drink or a sweet, youthful smile is ours…

Increasing scientific studies and data show that we need to be more careful in this choice. Our body is an extraordinary organism with a magnificent balance, like an orchestra where every note is played with care and attention. One wrong note can disrupt the harmony of the entire orchestra. We should take care to protect our body holistically and always consume in moderation for our health. Let’s remember, like sugar, too much of anything is harmful; a little more than enough is just right.

Please watch TED Talks from Nicole Avena to see how sugar affects our brains. When we say sugar, they are carbohydrates so even too much bread or cereal would have the same affect.