by Emily Wolcott
There is speculation that the people of the United States have unhealthy ways of eating. Compared to several European countries, the American diet is high in fats, salt, and sugars. It is often referred to as the “Western Diet” that has an excess of red meats, french fries, sugar, refined grains, and desserts (Kiecolt). Eating such foods often carry a stigma to how individuals in the United States eat and live. For nearly fifty years, there has been much debate if refined and processed foods are linked to several major health risks, including obesity and diabetes (Null). The preservation of refined foods most often involve added sugars, which help preserve the food for a longer period of time. Added sugars have sparked a debate if they are detrimental to the health of American people. They are present in a large amount of foods, have been speculated to lead to cardiovascular disease and obesity, and if consumed in excess can be damaging to the human body (“The Science”).
I am very passionate about this topic because I have dealt with the effects sugar can have on the body. Starting at about nine years old, I began to experience severe joint pain in my ankles, knees, wrists, shoulders, and neck. I often wondered if I was sleeping wrong or simply straining a muscle during everyday activities. After a few months, I began to wonder if the pain was a problem that needed to be addressed. I went to the doctor and was told I had growing pains and it was no big deal.
When the months turned into years, I began to speculate that I might’ve had juvenile arthritis or another illness resulting in joint pain. I decided to go to the doctor again, this time being tested for rheumatoid and juvenile arthritis, limes disease, and fibromyalgia. The results were negative for each condition; I was sent home without an explanation for the pain. The pain I experienced was unbearable and I did not know what to do next. My mom eventually figured out that the pain was being caused by excess refined sugar intake, as I was young and liked to eat sugary snacks after school. Refined sugars such as white table sugar and brown sugar were the source of my joint pain. On the contrary, I did not experience joint pain from consuming natural sugars such as coconut and pure cane sugar.
My mom suggested that I begin an anti-inflammatory diet which cuts out all refined and processed sugars, gluten, and dairy. When an individual begins this specific diet, sugar is the most important ingredient to eliminate. I started the diet and after two weeks the joint pain stopped. I found my answer to the puzzle that was consuming my life at the time. The anti-inflammatory diet was very hard to follow and pretty intense, therefore, I had a hard time following the diet. However, I learned how to make better food choices and was able to change my eating habits so the joint pain did not persist. I learned which types of sugar can be harmful to one’s health and which are beneficial.
After experiencing the effects excess sugar had on myself, I became very interested in finding out more. It is important for everyone to be aware of the possible consequences of consuming too much sugar, which sugars pose a risk, and which tend to be a healthier option that are less refined.
Sugar is presented in many forms including cane sugar, high fructose corn syrup, honey, molasses, corn syrup, white table sugar, and many more. Some individuals claim that sugars contain close to no nutritional value at all; sugars can actually deprive the body of an essential vitamin that helps break down sugar (Trankina 172). Sugar that is not refined is actually light brown, such as the brand Sugar in the Raw (which is raw cane sugar) and coconut sugar. The refining process turns sugar into the bright and clean white color that many people have come to expect sugar to look like. There is a difference to how refined and natural sugars affect the body. The sugary substance named high fructose corn syrup is said to be foreign to the body and will suppress the feeling of being full while eating (Bonvie). Natural sugars including honey, maple syrup, and cane sugar are healthier and contain nutrients that the body can process and use. Natural sugars are easily substituted for refined sugars and taste nearly the same. Sugar in the Raw, maple syrup, and coconut sugar are three great examples of natural sugars that I personally use.
Nonetheless, humans long for a sweet treat once in a while and for years have included sugar in foods. Throughout history, the original sweetener used in foods by Europeans and Asians was honey; Native Americans in the United States used maple syrup. Maple syrup and honey are natural sugars that are extremely healthy and are often used as a curative agent. White crystalline sugar is derived from the sugar cane plant and produces more sugar per acre than any other source. It was originally used as an effective way to preserve fruits and berries. When added to many liquids, sugar will prevent spoiling and it is used to activate the yeast while making bread (Taubes“Is Sugar Toxic”). However, modern white refined sugar is believed to be a natural substance. This is false, as it is so highly refined that the cells within the sugar cane are destroyed and discarded as the sugar is continually processed. Healthy essential minerals, such as iron, are lost and this sugar product essentially becomes an artificial sweetener which is detrimental to health and leads to inflammation (Bridges 12).
Sugar has become a major ingredient in almost every food found in American stores. Looking at the nutrition labels, sugar is a main ingredient in a large amount of processed and packaged foods. Sugar is in an incredible number of products today and plays a major role in the American diet. According to Gary Taubes, an experienced scientific writer, “sugar appears to be a substance that causes pleasure with a price that is difficult to discern immediately and paid in full only years or decades later. With no visible, directly noticeable consequences…Most of us today will never know if we suffer over subtle withdrawal symptoms from sugar because we’ll never go long enough without sugar to find out” (Taubes The Case). Sugar is so prevalent today that it will be hard to ever break the habit of consuming large amounts of sugar. Gary Taubes is also suggesting that individuals in America consume such a large amount of sugar that it has come to directly affect our lives with unseen consequences.
Over the years, sugar and artificial sweeteners have played a major role in the makeup of the American diet. Just like anything else, the popularity of certain foods is determined by what society deems important at the time. For the last several years, the number of artificial sweeteners and added sugars consumed has increased as well as a decrease in the American society. Sugar has just recently become a source of wonder as to if it poses any health risks to individuals. According to the Center for Research on Globalization, added sugars could possibly become dangerous for human health as our excessive consumption could cause many diseases (Null). The dangerous consumption of sugar may contribute to excess weight gain that will lead to other illnesses.
Obesity has become a major problem in the United States. Obesity is linked to a number of severe and life-threatening diseases such as diabetes, cardiovascular disease, and heart problems. There is no direct correlation between sugar intake and obesity, but the large consumption of sugar may affect the energy level of the body and result in excess weight gain (Murphy). When sugar enters the body, it is metabolized much quicker because it is in a pure form that the body can use. Sugars can enter the bloodstream very quickly as useable energy. In comparison, proteins and fats are more complex and take energy from the body to break down the food into usable energy. The excess sugar in the bloodstream that is not readily used by the brain and bodily functions will turn into excess fat. It is known that excess sugar has become a problem in the United States. According to Amanda Haas, the author of The Anti-Inflammatory Cookbook, “between 1950 and 2000, average sugar consumption increased 40 percent from 110 to 152 lb per year, primarily with the consumption of high-fructose corn syrup into the marketplace”. The intake of sugar has dramatically inclined and may be a factor in the obesity epidemic in America.
Obesity is thought to be a possible precursor to the onset of diabetes. Diabetes is a disease in which the sugar regulation system in an individual’s bloodstream is abnormal. There are many risk factors that may lead to diabetes including lack of physical activity (“The Science”). However, an excess amount of sugar has not been directly linked to acquiring diabetes. Weight gain from consuming excess sugar may lead to diabetes. In addition, “… rates of prediabetes and diabetes in teenagers have soared from 9 percent to 23 percent between 2000 and 2008” (Haas). The increased rate of individuals acquiring diabetes is a concern as sugar often leads to obesity.. Similarly, an individual with diabetes cannot consume an excessive amount of sugar as it will adversely affect their health.
Recently, sugar has been linked to inflammation in the body. Several different articles and studies have been conducted and an anti-inflammation diet has been created by many passionate individuals who seek to reduce inflammation in their bodies. Inflammation can be brought by diets that include refined foods such as trans fats and sugars (Kiecolt). Inflammation helps the body attack the injured area and prevent infection, and is known in two distinct forms. The less severe type of inflammation is known as acute and is a response to a specific injury. The more severe type of inflammation is chronic inflammation and generally lasts longer‐even for a lifetime. It can also lead to other illnesses if not controlled (Bridges 3-4). Inflammation can be present in many parts of the body and will cause widespread pain and discomfort.
A great example of this is the diet outlined in the Anti-Inflammatory Diet in 21. The author of the cookbook struggled for many years with Crohn’s disease (a disease of the digestive tract). The intestines become inflamed, resulting in swelling, bloating, and diarrhea. Sondi Bruner explains how she continued to eat foods that caused inflammation, even after she had a foot of her colon removed due to Crohn’s disease. She ate processed foods such as ice cream, candy, breads, bagels, and rice. The refined foods caused her to have discomfort and severe symptoms for several years of her life. Finally, she went to see a naturopathic doctor who prompted her to begin the anti-inflammatory diet. Sondi explains how the diet was a “life changer” for her as the severe Crohn’s disease symptoms began to fade. “When I began my journey, my naturopath prescribed a strict elimination diet that excluded wheat, dairy, sugar, alcohol, fruit, yeast, and all processed foods.” She explains that the diet is very hard to follow at first but was the “best thing I ever did” (Bruner 8-9).
The anti-inflammatory diet is extremely intense and strict, and requires the elimination of many different foods as Sondi explained. After being on the diet for 21 days, there is a significant improvement seen in the overall health and wellness of the individual. The diet itself is not solely a sugar-eliminating diet being that many foods can cause inflammation. That being said, sugar is said to be a link to the cause of inflammation and other health issues.
Inflammation is also a concern for individuals with certain forms of arthritis. Individuals with Rheumatoid Arthritis (“RA”) experience widespread joint pain and discomfort. Inflammatory foods, including refined sugars, can lead to increased inflammation in the joints of an individual with Rheumatoid Arthritis (“Inflammatory”). Refined sugars consumed by an individual with “RA” can increase the amount of pain the individual experiences.
Studies have shown sugar intake increases the risk of contracting cancer. Cancer cells have a different way of processing energy. It appears sugar can feed the cancer cells and allow them to grow rapidly and metastasize throughout the body. According to a study by Global Research, “the build-up of lactic acid and an acidic pH from direct consumption of glucose in cancer cells is a diagnostic factor for cancer. This means there is a direct relationship between sugar ingestion and the risk of cancer” (Null). The fact that cancer cells metabolize sugar differently than other cells leads to a block in the cells. The block then allows for development of cancer in the body. Consuming a normal amount of sugar will not predispose an individual to develop cancer, but if cancer begins to form in the body, an excess intake of sugar will directly impact the development and progression of the cancer (Null).
I decided to conduct my own research based on my perspective that hidden and refined sugar is detrimental to an individual’s health. An excess amount of sugar can lead to many health concerns and illnesses which are discussed above. The total amount of sugar a woman should consume per day is 24 grams and the amount for men is 36 grams (Wertheim). I chose to research at three different grocery stores including Cub Foods, Aldi, and Coborn’s Marketplace. The reason I did this was to examine three different products that people would not expect to contain an excess amount of sugar, however, my research shows a surprising discovery.
The first of the three products was spaghetti sauce. From three different stores, sixteen different brands of sauce were analyzed based on the amount of sugar per serving. The serving size was consistently documented as a half cup. The brands include Food Club, Newman’s Own, Prego, Ragu, Hunts, Rao’s, Reggano, Priano, Simple Nature, Wild Harvest, Barilla, Essential Everyday, Culinary Circle, Bertoli, Davanni’s, and Mezzeta. The spaghetti sauce that had the highest sugar content per half cup serving was Bertoli at eleven grams. The least amount of sugar per serving was the Mezzeta brand with only three grams of sugar. Sauces labeled with statements such as “all natural”, “organic”, or “homemade” tended to have the lowest amount of sugar per serving, indicating that the label was a correct representation of the product. If an individual is conscious of sugar intake, it is important to look at the food labels.
The second item I chose to research was berry yogurt. From the three different stores, twenty different brands of yogurt were analyzed to examine the amount of sugar per serving. The brands include Chobani Greek, Activia, Noosa, Oikos, Yoplait, Yoplait Light, Food Club, Friendly Farms, Fage, Dannon Light and Fit, Dannon, Essential Everyday, Annie’s, Stonyfield, and Gogurt. The lowest amount of sugar was Dannon Light and Fit Greek at six grams of sugar. The highest recorded amount of sugar was Noosa at thirty-one grams. Again, the types of yogurt proclaiming “light” and “nonfat” had lower sugar content than the regular types.
The final product that I analyzed based on the sugar content was breakfast cereal because it is a common breakfast food. Cereal is supposedly not the best food to eat because it is high in carbohydrates and sugars. From the three stores that I researched, I analyzed seven different brands of Raisin Bran. The brands include Value Time, Kellogg’s, Food Club, Post, Millville, Cascadian Farms, and Essential Everyday. The type of Raisin Bran that had the lowest amount of sugar was Cascadian Farms at thirteen grams of sugar. The type that had the most sugar was Millville at twenty grams of sugar per one cup serving.
The most fascinating aspect of my research correlates with the photos below. I was planning on researching specifically Raisin Bran but ended up interested in comparing it with other cereals. Raisin Bran is a cereal that is considered healthy and a nutritional breakfast option. It is a bran based cereal with sugar coated raisins throughout. Surprisingly, in nearly every brand I looked at, there was more than half the daily allotted sugar intake just in the one cup serving of Raisin Bran.
Photos taken by author at Coborn’s in Albertville, MN, on 7 Oct. 2017.
That does not include the milk or extra sugar that an individual might add to the cereal. Furthermore, when compared to Froot Loops, Raisin Bran had a significantly higher amount of sugar. As the photo shows, Raisin Bran has eighteen grams of sugar while Froot Loops has ten grams of sugar. This is extremely shocking, I expected Froot Loops to have more sugar than Raisin Bran. In addition, I compared Raisin Bran with Cocoa Puffs, Cinnamon Toast Crunch, Reese’s Puffs, Trix, and Frosted Flakes; Raisin Bran had a higher sugar content than all of these other cereals.
After experiencing the effects of sugar on my own body along with completing my research, I have become interested in ways to reduce sugar intake. What are some benefits of reducing or cutting sugar from one’s diet? What are changes that can be made in an individual’s diet that will decrease the likelihood of acquiring one of the illnesses explained above?
Sugar is not detrimental to an individual’s health if consumed in a limited amount. According to Medical News Today, “some researchers say we need sugar. It’s our body’s preferred fuel” (Whiteman). However, if consumed in excess, sugar can lead to many diseases and illnesses. One way to decrease sugar intake is to eliminate the added sugars, especially in coffee, tea, and breakfast cereals. Not adding sugar to beverages and foods we consume will allow for an overall lower intake of sugar for the day. Instead of sugar on breakfast cereals, adding fruit can provide sweetness. Another great way to cut back on sugar is to substitute beverages sweetened with sugar with low-calorie or sugar-free drinks (Whiteman). Be careful to examine the artificial sweeteners on low-calorie and sugar-free drinks as many of them are also unhealthy, such as Aspartame.
In addition, reducing the amount of sugar by a half or third when following a recipe and eating a smaller serving of desserts or sweets is beneficial (“Tips”). When baking, addflavored extracts (almond, lemon, or vanilla) instead of sugar. It will still give flavor but reduce the amount of sugar in the baked good. Spices such as allspice, cloves, cinnamon, and nutmeg can replace sugar in recipes (Whiteman). When choosing canned or frozen fruit, look for fruit in water or one hundred percent fruit juice. Added syrups have a very high sugar content, resulting in excess sugar intake.
The main idea is, there are ways to reduce sugar intake without eliminating sugar completely. Refined sugars and sweeteners are detrimental to an individual’s health if consumed in excess, but eating a piece of candy or dessert once in a while is not directly harmful.
There has also been several campaigns and movements throughout the world to illustrate and promote healthy eating. According to the World Cancer Research Fund, there are four defining characteristics that are used in promoting healthy eating and reducing sugar intake. The characteristics include how available sugar and sugary products are, how affordable they are, how acceptable sugar and its alternatives are perceived to be, and how aware we are of sugar in products (“Curbing”). Many different policies are available regarding the four characteristics, but these set a groundwork as to how to reduce sugar consumption. A policy established in the United States based on availability is known as Shop Healthy NYC. This is a movement in New York that increase individual’s access to healthy food nearby. The community is involved in changes in retail that promote and supply healthier food options. This program aims to target the supply and demand system, works to influence the sale, and consumption of healthier foods (“Curbing”). These changes influence people to look into and buy food that is healthy.
The affordability movements aim to change the price of certain products with excess sugar in them, to make them less appealing. In France and Mexico, a soda tax has been placed of about seven to ten cents on a liter of soda. Drinks included are classified as sugary beverages being that they have added sugar, so milk is not included. Since the tax in 2014, there has been a ten percent decrease in the sale of taxed soda (“Curbing”).
Acceptability policies aim to provide more fruits and vegetables instead of sugary snacks in schools. An article from Harvard University illustrates the benefits of eating more fruits and vegetables: “A diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer…” (“Vegetables”). Increasing the acceptability of fruits and vegetables would be extremely beneficial in schools, as some children may not have access to healthy foods. The Norway’s School Fruit Programmes began in 2003, and became nationwide in 2007. The program provided a piece of fruit or vegetable to every student once a day (“Curbing”). Research showed that students involved in the program continued to increase their consumption of fruits and vegetables, while reducing intake of unhealthy snacks.
The last movement is based on awareness, which strives to expand the overall awareness of the amount of sugar in products. The Los Angeles County “Snack Pack” campaign used media as a way to promote the great amount of sugar in products. They created a website, a short video on transit TV, and used billboards, posters, and buses to increase the awareness of sugar in drinks and foods (“Curbing”).
The movements to raise awareness of sugar intake are great ways to promote healthier eating. In the United States and around the world, people are increasingly becoming aware that sugar is consumed in excess and can be reduced. Lowering sugar intake can lead to a healthier lifestyle that includes higher quality sleep, higher energy level, and less joint pain and stiffness. Sugar is sweet, but the effects on the body can be serious and even life threatening in some cases.
Refined sugar has just recently become a source of debate throughout the United States. In the near future, there may be many more impactful studies that will change how individuals view refined sugars and processed foods. Many foods that individuals consume and believe are healthy are actually filled with large amounts of processed sugars and other unhealthy ingredients such as trans fats and starches. Excess sugar intake has been linked to obesity and cancer as it can quickly turn into fat and affect certain cells that may be cancerous. Obesity from consuming too much refined sugar has been linked to Diabetes Mellitus, cardiovascular disease, and increased inflammation. Sugar itself is not bad, it is the refining process that creates the negative properties of sugar In its natural form, it is actually very healthy and beneficial for the body.
Works Cited
Bonvie, Linda. “Food Identity Theft: Powered by Citizens for Health.”Food Identity Theft, 1 Oct. 2013, http://foodidentitytheft.com/obesity-expert-dr-robert-lustig-hfcs-a-sig…. Accessed 22 March 2018.
Bridges, Kevin. The Anti-Inflammatory Diet. Kevin Bridges, 2016, pp. 1-22.
Bruner, Sondi. The Anti-Inflammatory Diet in 21. Rockridge Press, 2015, 1-27.
“Curbing Global Sugar Consumption.” WCRF, World Cancer Research Fund International, 2015, http://www.wcrf.org/sites/default/files/Curbing-Global-Sugar-Consumptio…. Accessed 30 Oct. 2017.
Haas, Amanda and Dr. Jacobs, Bradly. The Anti-Inflammation Cookbook. Chronicle Books, 2015.
“Inflammatory Foods.” Rheumatoid Arthritis, 3 Aug. 2016,https://www.rheumatoidarthritis.org/living-with-ra/diet/inflammatory-fo…. Accessed 16 Sept. 2017.
Kiecolt-Glaser, Janice K. “Stress, Food, and Inflammation: Psychoneuroimmunology and Nutrition at the Cutting Edge.” PMC: US National Library of Medicine National Institutes of Health, National Center for Biotechnology Information, 21 Apr. 2010, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2868080/. Accessed 16 Sept. 2017.
Murphy, Suzanne P. and Johnson, Rachel K. “The Scientific Basis of Recent US Guidance on Sugars Intake.” The American Journal of Clinical Nutrition, American Society of Clinical Nutrition, 2003, http://ajcn.nutrition.org/content/78/4/827S.full. Accessed 10 Sept. 2017.
Null, Gary. “Sugar: Killing us Sweetly. Staggering Health Consequences of Sugar on Health of Americans.” Globalresearch.ca, Global Research: Centre for Research on Globalization, 3 Feb. 2014, https://www.globalresearch.ca/sugar-killing-us-sweetly/5367250. Accessed 10 Sept. 2017.
Taubes, Gary. “Is Sugar Toxic?” The New York Times Magazine, The New York Times, 13 Apr. 2011, http://www.nytimes.com/2011/04/17/magazine/mag-17Sugar-t.html. Accessed 30 Oct. 2017.
—.The Case Against Sugar. Penguin Random House LLC, 2016.
“The Science of Sugars.” Food Insight, International Food Information Council Foundation, 2002, http://www.foodinsight.org/Content/3862/The%20Science%20of%20Sugars%20-…. Accessed 10 Sept. 2017.
“Tips for Cutting Down on Sugar.” American Heart Association: Life is Why, American Heart Association, 24 Oct. 2014, http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Tip…. Accessed 30 Oct. 2017.
Trankina, Michele L. “How Sweet It Is!” The World & I, vol. 15, 2 Jan. 2000, pp. 172. eLibrary, http://elibrary.bigchalk.com.nhcproxy.mnpals.net/elibweb/elib/do/docume…. Accessed 8 Sept. 2017.
“Vegetables and Fruits.” Harvard T.H. Chan: School of Public Health, The President and Fellows of Harvard University, 2017, https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegeta…. Accessed 30 Oct. 2017.
Wertheim Eich, Margaret. “Healthiest Yogurts: How Much Sugar is in Your Favorite Yogurt?” Margaret Wertheim, Optimize Press, 2014, http://margaretwertheimrd.com/healthiest-yogurts-how-much-added-sugar-i…. Accessed 7 Oct. 2017.
Whiteman, Honor. “Sugar: Should we Eliminate It from Our Diet?” Medical News Today, 11 Jan. 2016, https://www.medicalnewstoday.com/articles/288088.php. Accessed 30 Oct. 2017.