“Too much sugar intake could lead to diabetes” is a cliché about diabetes. But is sugar really that dangerous?

Many studies have confirmed the association between large sugar intake and obesity. Sadly, obesity is a key causative factor of diabetes. According to the Ministry of Public Health Thailand, in 1995, Thai citizens consumed as much as 7 teaspoons of sugar a day. 20 years later, the figure triples to approximately 23 teaspoons of sugar daily. In a separate but closely related study, the obesity rate in Thailand has tripled in the last 20 years. One third of Thais are overweight and one tenth of Thais are obese. One tenth of Thai kids between the ages of 1 and 14 are obese and overweight.

Dangers of sugar

Added sugar: A lot of foods and beverages contain added sugar, for example 350-500 cc. of soft drinks, cold coffee, milk tea, green tea and fermented milk on the average contains 10-19 teaspoons of sugar.

Sugar and the brain: Sugar affects the reward system in the brain, stimulating a craving for more food. Sugar increases the triglyceride level, fat accumulation in the liver and visceral fat, leading to metabolic syndrome and diabetes risk. Sugar has a narcotic-like effect in the reward system of the brain. Therefore, it could easily trigger sugar addiction.

Consequences of excess sugar and carbohydrate consumption: Carbohydrates break down into glucose to be absorbed into the blood system. The pancreas produces insulin to transmit glucose into the cells over and over. We have 3 daily meals, excluding snacks. If the glucose regulation system works too heavily, insulin resistance is developed, leading to high blood sugar levels. The consumed sugar becomes accumulated fat in the liver, abdomen and under the skin. Having high blood sugar levels continuously leads to diabetes.

Facts of “snacks”: Snacks are designed to stimulate you to eat the whole pack, not just 1-2 pieces. The snack industry employs researchers and food scientists to find a taste that strongly hits your taste buds so that you cannot stop eating. Snacks from natural ingredients, such as unprocessed almonds possibly causes continuous cravings. One cannot stop eating seasoned almonds until the last nut (or bag) is gone. The miracle of food science is commonly used to boost the sales volume.

Glycotoxins in the blood due to diet: Excess sugar combines with protein or lipid molecules in the bloodstream becomes advance glycation end products (AGEs) which attach to body cells. The process stimulates reactive oxygen and corrodes the body. The cells deteriorate and create pro-inflammatory cytokines, involved in the process of pathological pain.

The above information is presented to raise awareness about the harmfulness of sugar. As we already know, a lot of foods, fruits and beverages very often contain high amounts of sugar. Having said that, self-discipline, proper lifestyle and food selection can prevent you from the dangers of being a sweet addict. To achieve good health always take control of your lifestyle which includes your choice of diet. Being healthy begins with you.