In his monthly column, Dr. Kent Herbert answers your questions related to health care matters. Simply submit your question to deb@newfalconherald.com. It’s your chance to ask the doc.Question: Is eating sugar bad for you?Answer: Eating some sugar is normal and important, but eating too much sugar can be harmful. The United States Department of Agriculture recommends that most people eat no more than 10 teaspoons of sugar daily. However, a study by the USDA found that the average American consumes 20 teaspoons daily, compared with an average of 11 teaspoons daily in the 1970s.Most of this increase can be attributed to the increase in consumption of soft drinks and prepared and fast foods. Many foods today are so packed with sugar that one can reach these levels with one or two items. A 12 oz. can of non-diet soft drink, for example, contains about 11 teaspoons of sugar.Not all sugar is bad. Natural sugars found in fruits and carbohydrates from whole grains are broken down in the body to glucose. Glucose is the basic unit of energy in the body and is important to maintain proper body functioning. These types of sugars are found in foods that are rich in other nutrients, such as fruits, brown rice and whole wheat breads. Natural sugars tend to be broken down slowly by the body and lead to consistent blood sugar levels. On the other hand, refined (white) sugars are released quickly into the body and lead to rapidly fluctuating blood sugar levels.There are several health issues that can be blamed on sugar consumption. Most occur because sugary foods provide “empty” calories, supplying energy but little else. In looking at the nutritional label of almost any high sugar food, it is found that they provide a lot of calories but very few essential vitamins and minerals.For example, the increase in consumption of soft drinks has resulted in a decrease in the average consumption of milk. Therefore, many teenagers and adults are deficient in calcium and have an increased risk of osteoporosis. Also, refined sugars have replaced fiber intake for many people, and fiber is essential for prevention of colon cancer.Eating sugar can also lead to metabolic diseases such as diabetes. When one eats sugar, the body releases insulin, a hormone that acts to lower blood sugar. Eating more sugar leads to the release of more insulin and the body tends to become resistant to the action of this insulin. Eventually, the body is unable to control the rising blood sugar levels, leading to diabetes.Because sugar is less filling than other foods, those who eat it tend to consume more calories, leading to obesity. Obesity can raise the risk of obtaining diabetes.There has been a lot of attention recently on the connection between eating refined sugar and cancer. One recent study showed that those who ate more than five slices of white bread daily, which contains high amounts of refined sugar, had twice the risk of getting kidney cancer compared to those who ate less than one and one-half slices daily. Similar studies have shown a link to lung and breast cancer. It is important to note that these studies do not say that eating sugar causes cancer, only that there is an association between the two. Some people believe the surge in blood sugar from eating refined sugar ìfeedsî the cancer, and other people feel that those who eat a lot of sugar are missing essential nutrients that prevent cancer. Either way, it is increasingly clear that high sugar consumption puts one at risk for cancer.When looking at a nutritional label, focus on the carbohydrates. These include the complex carbohydrates such as whole grains as well as fiber and refined sugars. Labels now are required to separate out the amount of sugar and fiber included in the carbohydrates. It is best to choose foods that have very low sugar levels and high fiber levels. If a whole grain or brown variety of a food is available, such as wheat bread or brown rice, it is naturally better for you.Sugar can be very addictive and difficult to reduce in the diet, but doing so will improve health significantly.Dr. Kent HerbertBoard-Certified Family PhysicianFalcon Family Medicine7641 McLaughlin RoadFalcon, CO 80831(719) 494-2006(719) 494-8448 faxwww.FalconFamilyMedicine.com
