Over time, high blood sugar can also lead to diabetic neuropathy, causing tingling and pain in the feet. Furthermore, internal inflammation and increased insulin production can cause cells to reproduce abnormally and rapidly. Cancer cells feed on sugar, giving you yet another reason to kick the habit.
What Too Much Sugar Does to Your Body
Cancer has been considered a global epidemic. In a Swiss study on worldwide cancer incidence, the overconsumption of sugar in industrialized countries was identified as a major culprit. In the United States alone, an estimated 30 to 40% of healthcare expenditures are devoted to treating sugar-related diseases.
A 2014 study published in The Journal of Clinical Investigation was the first to examine how malignant and benign cancer cells react to increased glucose. All cells consume glucose for fuel. What researchers discovered is that not only do cancer cells (both malignant and benign) consume sugar, but excess sugar disrupts normal cellular expression and causes an “upregulated canonical oncogenic signaling” (tumor development). This is driven by the cells’ complex metabolic reactions to sugar.
Interestingly and encouragingly, when sugar intake is reduced, cells regain their normal function over time.
Simply put: eating too much sugar will make you gain weight. Clinical studies have unequivocally proven that increased sugar consumption leads to weight gain. In fact, a meta-analysis showed that after a one-year observation period, the propensity to gain weight and become obese among people who regularly consumed sugary foods was, on average, 55% higher than among those who reduced their sugar intake.
The Dangers of Soda
The amount of soda and carbonated beverages consumed is particularly correlated with significant weight gain, leading directly to obesity and diabetes. Diet soda is just as bad as its regular counterpart because artificial sweeteners are not metabolized by the body and are therefore stored in fat cells, causing inflammation and weight gain.
Billions of gallons of soda are consumed every year in the United States. A 2006 study published in the American Journal of Clinical Nutrition states:
“The findings from large cross-sectional studies, in conjunction with those from well-powered prospective cohort studies with long periods of follow-up, show a positive association between greater intakes of sugar-sweetened beverages and weight gain and obesity in both children and adults… a 12-oz serving [1 can of soda = 1 serving] of regular soda provides 150 kcal and 40-50 g of sugar in the form of high-fructose corn syrup… which is equivalent to 10 teaspoons of table sugar. If these calories are added to the typical US diet without reducing intake from other sources, 1 soda/day could lead to a weight gain of 15 lb or 6.75 kg in 1 year.”
How Much Sugar is Too Much?
Naturally occurring sugars, like those found in fruit, also come with vitamins, minerals, and phytochemicals that facilitate their metabolism and allow cells to efficiently use their food.
The recommended daily amounts of carbohydrates depend on age, size, and activity level. However, on average, the American Heart Association recommends limiting added (non-natural) sugars to:
-
Women: 6 teaspoons / 30 grams per day (about 100 calories)
-
Men: 9 teaspoons / 45 grams per day (about 150 calories)
Nutrition labels indicate total carbohydrates and break that number down into fiber and sugars. As a general rule, more than 22.5 g of sugar is considered too much, and 5 g or less is considered low. Total carbohydrate intake should make up about 45-65% of your daily caloric intake. On a typical 2000-calorie/day diet, 900-1300 calories or 225-325 grams should come from carbohydrates.
Carbohydrate Content of Typical Foods
| Food Item | Total Carbohydrates | Sugar Content / Notes |
| 1 slice of white bread | 15 g | 1.5 g added sugar |
| 100 g of pasta | 25 g | 8% of total recommended daily intake |
| 100 g of rice | 28 g | 0.1 g sugar |
| 1 medium apple | 19 g | Includes fiber |
| 100 g of typical breakfast cereal | 68 g | 1 g added sugar |
| 1 12-ounce can of cola | 39 g | All sugar |
| 1 medium carrot | 6 g | Includes fiber |
Artificial Sweeteners vs. Natural Alternatives
Artificial sweeteners are not a great alternative to refined sugar. Overwhelming evidence indicates they contribute to obesity, hypertension, diabetes, cardiovascular and neurodegenerative diseases, metabolic syndrome, depression, chronic headaches, and cancer.
Better Natural Alternatives:
Natural sources of sugar add nutrients along with sweetness. Relatively low on the glycemic index compared to refined sugars, they are safe to use and promote wellness. Because of their nutritional value, they are more satisfying:
-
Honey (raw and unpasteurized): An anti-inflammatory, antifungal, antibacterial superfood rich in nutrients and antioxidants.
-
Maple syrup: Kills cancer cells; rich in minerals, anti-inflammatories, antioxidants, and unique phytochemicals beneficial to human health.
-
Molasses: Rich in minerals, including calcium, iron, potassium, selenium, and magnesium.
-
Fruit juice (real, no-sugar-added): High in natural sugars but contains plenty of vitamins and minerals.
Breaking the Sugar Habit
If you are addicted to sugar, there are ways to wean yourself off. You will quickly notice a difference in how you feel. Depending on how much sugar you usually consume and for how long, you might experience withdrawal symptoms.
Common Withdrawal Symptoms:
-
Anger / irritability
-
Anxiety / depression
-
Changes in appetite / food cravings
-
Dizziness
-
Fatigue
-
Headaches
-
Impulsive behaviors
-
Insomnia
-
Tremors
-
Weight loss
You can quit cold turkey or taper off slowly by making conscious dietary choices. Stopping abruptly is more likely to cause noticeable withdrawal symptoms, which can take anywhere from a few days to a month to pass.
Tips to Mitigate Withdrawal Discomfort:
-
Increase activity levels to burn off sugar before it stores as fat.
-
Pair sweets with protein (like a handful of nuts or beans) to slow digestion and the body’s sugar absorption rate.
-
Drink green tea with lemon to help flush sugar from your bloodstream faster.
-
Eat a high-protein, low-carb breakfast to boost your metabolism for the day.
-
Drink veggie-heavy smoothies with just a little fruit for sweetness, providing nutrition without the crash.
Tips to Break the Habit for Good:
-
Clean out your pantry: Remove sugary snacks and artificial sweeteners.
-
Be kind to yourself: Understand the chemistry behind your addiction. Don’t feel guilty; instead, make conscious choices to feel better long-term.
-
Boost dopamine naturally: Spend time with friends or engage in hobbies instead of using food to elevate your mood.
-
Eat mood-boosting whole foods: Raw cacao, eggs, fermented dairy, cruciferous and leafy green vegetables, beans, corn, fish, and poultry contain nutrients that stimulate neurotransmitters.
-
Drink plenty of filtered water: This flushes excess sugar and prevents dehydration-induced sugar cravings.
-
Keep blood sugar stable: Snack on healthy foods throughout the day to prevent the spikes and crashes that cause cravings.
-
Eat greens and sea vegetables: These provide minerals often depleted by excess sugar and offer a sugar-free energy boost.
-
Consume probiotics: Kefir, sauerkraut, kombucha, kimchi, and miso help your digestive system process sugar and rebalance gut flora.
-
Use peppermint oil: Diffuse it or apply it topically to your temples and wrists to ease withdrawal symptoms.
-
Increase chromium intake: Chromium helps stabilize blood sugar. Eat more seafood, brewer’s yeast, broccoli, garlic, grapes, beef, and turkey.
Remember: the less sugar you eat, the sweeter real foods will taste. By reducing your sugar intake, you will feel better and live longer.
-
