Does the body need sugar?

Sugar accompanies us throughout everyday life. In the past, people did not have to brush their teeth twice a day because their diet was not so enriched with sugar. Nevertheless, sugar is considered a life elixir: When we consume energy sources like carbohydrates, they are broken down into sugars and released into the blood. So the question is: Does the body really need sugar in the diet?

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Pure sugars originated in Asia, with records from ancient China and India. Here, people began early to extract sugar from sugarcane and use it to sweeten foods. Through Arab and North African trade, sugar production entered medieval Europe. The role of Arab traders and scientists should not be underestimated.

Of course, sugar was initially considered a luxury good in Europe, and until the early modern period, it was almost exclusively reserved for the wealthy classes. When the New World was discovered in 1492, sugarcane cultivation became a driving force of the plantation economy there. With increasing global and European demand, sugar became an integral part of modern nutrition, with refineries and modern sugarcane cultivation methods enabling the mass commodity sugar. Since then, we have experienced the consequences of too much sugar in the diet.

When we talk about sugar, we usually mean table sugar or sucrose. This consists equally of fructose (fruit sugar) and glucose (grape sugar). Our body mainly uses glucose to supply cells and tissues with energy. While fructose and glucose are simple sugars (monosaccharides), sucrose is a disaccharide (double sugar).

You may have also heard of the types of sugar lactose (milk sugar) and maltose (malt sugar). These are also disaccharides, composed of two simple sugar units.

Chemically, sugar naturally belongs to organic chemistry, meaning they are hydrocarbons composed of carbon, hydrogen, and oxygen atoms.

The sweet taste comes from sugar activating our sweet taste receptors. This works according to the lock-and-key principle: the chemical structure of sugar fits into that of the receptor, signaling the sweet taste to the brain.

Sugar substitutes try to imitate this structure to also bind to the sweet taste receptors. They are often mixed with maltodextrin, an artificial carbohydrate, to appear as crystalline powder like sugar. Maltodextrin is not considered unhealthy and is found in many dietary supplements. The following sugar substitutes are common today:

• Stevia
• Erythritol
• Xylitol
• Aspartame
• Sucralose
• Acesulfame potassium
• Neotame
• Agave syrup

It is no longer a secret that too much sugar consumption can lead to lifestyle diseases such as type 2 diabetes, cardiovascular diseases, obesity, or tooth decay. However, one gram of sugar, like any other gram of digestible carbohydrates, contains about 4 kilocalories. So where is the problem?

For one, sugary drinks or processed foods contribute to a calorie surplus because they contain "hidden calories." However, the real problem lies behind insulin resistance. When we consume sugar, our body releases insulin. This hormone signals our cells to take up sugar. If too much insulin is released too often, the cells can develop insulin resistance, which can lead to type 2 diabetes. This can cause excessively high blood sugar levels, which can lead to serious problems. By the way, frequent and irregular insulin spikes are one of the main causes of cravings.

The same applies to quickly digestible carbohydrates, such as those found in white flour. Our body quickly breaks down carbohydrates into sugars, which can cause high insulin spikes.

Cardiovascular diseases caused by too much sugar are promoted because a rise in blood pressure and LDL cholesterol can occur. In addition, inflammation in the body can develop more easily when too much sugar is consumed.

Sugar is also a problem for dental health. Harmful bacteria like cavity-causing bacteria feed on the sugar you eat and in return give you cavities and rotten teeth. Not a good trade! This makes good oral care all the more important.

Our body does not need refined and processed pure sugar. It is capable of forming glucose molecules from energy sources like carbohydrates and fats, which then enter the bloodstream as energy suppliers. Therefore, additional intake of pure sugar is not necessary. Nutrition societies and health organizations recommend avoiding added sugars as much as possible and instead enjoying natural sugar sources like fruits or vegetables. Fiber and complex carbohydrates are preferable to sugars and simple carbohydrates.

If the sweet tooth still comes out in you, there are numerous sugar substitutes like stevia or erythritol that you can enjoy. Additionally, bitter substances like our BitterKraft! seem to help regulate cravings for sweets.

Sugar is the energy supplier in our body. Carbohydrates and fats are broken down into glucose so they can serve as energy in the bloodstream.

Sugar is unhealthy because it triggers insulin spikes. When consuming refined sugars, your body releases a lot of insulin to move sugar from the bloodstream into the cells. This can lead to insulin resistance, among other things. Cardiovascular diseases, cavities, and obesity can be further effects of sugar.

There are different opinions on this. The World Health Organization recommends that no more than 10% of daily calorie intake come from sugar. Even better is a maximum of 5%.

When you eat too much sugar, your body releases a lot of insulin. This hormone ensures that sugar is absorbed from the blood into the cells and tissues to be used for energy production. Over time, these insulin spikes can cause cells to become tolerant to insulin, meaning they no longer absorb the required amount of sugar. This can cause the blood sugar level to become dangerously high, which can have drastic consequences.

Sugar can indirectly cause weight gain. On one hand, foods containing sugar are often high in calories. They contain many calories without keeping you full for long. Sugary drinks are also a major problem.

The high fluctuations in insulin levels also promote cravings. After insulin peaks, it often drops sharply, triggering a desire for sugar and sweets.

The following diseases can develop or be promoted by excessive sugar consumption:

• Obesity
• Type 2 diabetes
• Cardiovascular diseases
• Cavities
• Metabolic syndrome
• Inflammations
• Liver diseases
• Hormonal disorders