Refined Sugar Research Paper

According to Kelli Rosen, “In the early 1800s, the average person consumed approximately 12 pounds per year” of refined sugar, as of 2006, we now eat and drink an astonishing 180 pounds annually (Rosen). And how can we not? Sugar is in almost everything we eat and drink and it can be hard to figure out which types of sugar are more beneficial for our health than others. For instance, you have natural sugars such as those found in fruits and dairy in the forms of fructose and lactose while refined sugars come from sugar cane through an extract process and is often found in sucrose, a combination of glucose and fructose. The problem we are currently experiencing is that there is more refined sugar in our daily food products than natural sugars. We are also noticing an increase in health issues such as blood pressure, dental health, and memory regulation.

By simply replacing the artificial sugars in our diets with alternatives, our health would increase to a much more beneficial state, however, our bodies are so used to the enormous quantities of sugar that we force into them that we have basically become addicted to sugars. We must learn of the harmful effects refined sugar has on our bodies and the ways we can overcome our needs for the sweet substances. Many people don’t seem to realize that sugar is a main source of dental decay. “When bacteria in the mouth ferment dietary sugar, they produce an acid that corrodes tooth enamel and eventually compromises tooth structure” (Trankina). For some this results in a simple cavity while for others it can turn into a costly procedure to fix the entire structure of the tooth. “In particular, the amount and frequency of consumption of non-milk extrinsic sugars (NMES) are considered to be the major causes of dental caries in the UK” (Masson et al. 1555-64). NMES are sugars which are not located within the cellular structure of a food, and exclude the sugar in milk including lactose. “Therefore, NMES includes all sugars in fruit juices as well as table sugar, honey and the sucrose, glucose and glucose syrups added to foods” (Masson et al. 1555-64). An experiment was conducted to investigate “the strength of the association between sugar intake and treatment for dental decay in children in Scotland” and how the “tooth brushing frequency” would impact this association (Masson et al 1555-64). They found that the “intake of non-milk extrinsic sugars (NMES), but not total sugar, increased the risk of having had treatment for decay” (Masson et al 1555-64). It is clear that sugar has a detrimental effect on our teeth, but inadequate dental hygiene also seems to be a culprit in the average dental decay people experience. Another issue that sugar seems to have an effect on is our blood pressure. This mainly comes from sugar-sweetened beverages (SSBs) as they “are the largest source of added sugar in our diet” (Malik et al. 1574-80). Statistics show that “67% of adults and 4 in 5 adolescents consume SSBs in the United States” (Malik et al. 1574-80). A study was done to identify the relationship between SSB consumption and blood pressure (bp) yet none of the results showed a beneficial effect between the two. Even with an “intake of less than 12 fl oz of SSB per day can increase the risk of having hypertension by at least 6%,” and it can also cause an increase in “mean systolic blood pressure (SBP) by a minimum of 1.8 mm Hg in roughly over 18 months” (Malik et al 1574-80). It still remains uncertain at what level increased SSB intake will lead to the development of hypertension, but we can still see the distinct link between the two. However, blood pressure isn’t the only thing sugar can cause problems with, worsen memory has also been linked to the intake of sugar. According to "A Link between High Blood Sugar and Memory Problems," high levels of sugar in the blood indicate the body is not able to effectively move sugar from the blood to various body tissues, including brain tissue, where it's used for fuel. So when the brain's demand for glucose during memory processes can't be met, the hippocampus (where memory resides) may, in the long run, end up shrinking. This might make people stop to think about whether or not sugar is really worth the loss of their precious memories. It seems that people are more reluctant to switch to some sort of substitute for sweeteners when refined sugar is already found in almost everything we eat today, but why continue to eat the chemical-based fake sugar when you could be using natural alternatives with added perks? Agave nectar, made from the agave plant (which also gives us tequila), has “slightly more calories than table sugar”, but is about “25 percent sweeter” (Gartland). Agave nectar also does good things for your gut; “it contains a type of dietary fiber, known as a prebiotic, that nourishes intestinal bacteria” (Gartland). Stevia is also a well-known name as an alternative because the “powdered extract of the South American stevia plant is a zero-calorie sugar substitute” that's “100 percent natural” (Gartland). Even though it's 200 to 300 times sweeter than table sugar, stevia won’t cause a spike in your blood glucose levels. Another option is using a tablespoon of blackstrap molasses –“a by-product of sugarcane processing” -- because it packs about “15 percent of the daily iron requirement for premenopausal women”, as well as “vitamin B6, magnesium, calcium, and more antioxidants than any other natural sweetener” (Gartland). And last, but not least, honey. This kitchen staple is known to provide a “concentrated dose of antioxidants” while also having the ability to never going bad (Gartland). In one study, “people who had about ten teaspoons of honey every day for a month lowered their cholesterol by up to 3.3 percent while maintaining or even losing weight” (Gartland). Although sugar can seem like an important staple in our lives, we must look at the risks we put our bodies through in order to enjoy its sweet taste. By switching out refined sugars for any of the alternatives mentioned above, your body could benefit greatly from this change. So be sure to check the ingredients next time you go to the store and see how much sugar is already in the item and how much more has been added to it. Is it really worth the damage you would be putting your body through? Would you be willing to endanger your child’s life for something that could easily be substituted with an equally sweet alternative? Remember the words of Dr. Frank Lipman, “we have turned sugar, a biochemically harmful substance into a comfort food, using it as treats for rewarding good behaviors.”