Health & Beauty Healthcare

Sugar- root of all evil?

Sugar, like salt, is sometimes called white death. It may seem like a lot of exaggeration. Are you sure? Is it sugar that is responsible for the pandemic of obesity in the world? How to reduce its consumption and whether we can control it consciously?
Is sugar the same evil?
Everything seems to indicate that nowadays sugar can be identified with something bad. In the times of our ancestors, the irresistible urge to eat fruit rich in sugars made it possible to survive. Today, the sweet taste attraction is our curse and causes health problems. The pleasure felt while eating something sweet is one of the most intense and satisfying feelings for a person.
Quest Bar
The term sugar is usually understood as white crystals in a sugar bowl, which is sucrose, i.e. a compound formed as a result of the combination of glucose and fructose. However, it should be noted that the sweet taste of the products is not only sucrose.

The food is also sweetened with glucose, fructose in the form of high fructose corn syrup (HCFS). It is formed in the process of hydrolysis (interruption of bonds) of corn starch. It is much more efficient in production than traditional white sugar, which decided about its widespread use by food producers. In recent years, it is fructose that has become infamous, and the unquestionable reputation is due, among others, to the lipotoxic theory. It is the increased consumption of fructose in recent years that is associated with an increase in the number of overweight and obese people in Western societies.

Some scientific facts about sugar
According to lipotoxic theory, excessive consumption of fructose may be the cause of inflammation. Fructose, unlike glucose, can not be consumed by any cell of our body, it is metabolized only in the liver. There, it also produces acetyl-coenzyme A, which is later used for the production of free fatty acids. These are then deposited in the liver cells and, as a consequence, become the cause of steatohepatitis.
Zero Bar
In one of the population studies conducted in a group of 545 men, it was shown that the higher the intake of sweetened beverages, the lower the level of testosterone. This effect may be the result of overweight, which more often affects the gourmets of sweetened beverages. This study showed that men with a BMI of over 25 showed lower testosterone levels.

Excessive intake of HFCS can also indirectly contribute to excessive body weight through increased appetite. In the study group, healthy people were recommended to consume 200% of calories about their needs for one day, including 75% with products rich in HFCS. In comparison with people using a norm caloric diet, they had higher levels of triglycerides, insulin, and ghrelin.
Golden Sweetz

However, what distinguished a high-calorie diet rich in HFCS from the poor in this relationship, was to increase the appetite the next day after the application of a diet rich in sweet syrup. This may indicate a reduction in the effectiveness of the mechanisms regulating the intake of foods that are naturally triggered after consuming excess calories. Applying a diet rich in fructose in the long term may also reduce the rate of basic metabolism, as indicated by several studies.

Does the high-sugar diet also hurt the brain? This is a far-reaching conclusion and is not explicitly confirmed, however, in people with elevated levels of amyloid (an abnormal protein accumulating in nerve cells in the course of Alzheimer’s disease) in the brain there was a higher intake of products with a high glycemic index and a general higher sugar consumption compared to people who did not have this type of pathology.

High risk of cardiovascular disease, including hypertension, is associated with the consumption of a diet rich in sodium. However, it has been observed that sugar may be an additional factor that may contribute to the induction of this type of disorder. People with elevated cholesterol, hypertension or atherosclerosis, if they do not have diabetes at the same time, most often suffer from glucose intolerance and insulin resistance (which may be caused by excess fructose in the diet). Too high insulin concentration stimulates the secretion of aldosterone – a hormone responsible for reducing the excretion of sodium and the increase in blood pressure. Therefore, the most unfavorable for the heart is a diet rich in sodium and sugar – the quintessence of the western model of nutrition.

In the last summary of research on this subject, it was shown that a diet rich in sugar within a few months can lead to a significant increase in blood pressure. Some authors even recommend that in the prevention of vascular disease more focus on reducing sugars than salt, as it has been so far. Unfortunately, to reduce sugar in the diet, it is not enough to give up sweets. Keep vigilant as it is hidden in many products in many forms.

Where is sugar hiding?
Juices, flavored waters, breakfast cereals, fit products, dairy products, products recommended for children, pasta sauces – contrary to appearances, sugar is also found in these products. It is, therefore, necessary to read the labels. The case is made easier by the nutritional tables on the packaging, where the amount of sugars per 100 g of product (including sugars) is determined. So we can calculate how much sugar we will find in a given portion. The term “carbohydrates” – including sugars – refers to the overall value of the sugar present in the product either naturally, e.g. from fruit, or added by the producer. When reading the composition on the product, pay attention to the order in which the individual components appear. The higher the position, the higher it’s content.

Sugar is hidden under different names. It is therefore worth remembering
– HFCS, meaning high fructose syrup,
– glucose syrup,
– dextrin,
– maltodextrin,
– fructose,
– glucose,
– sucrose,
– lactose,
– maltose,
– molasses,
– dextrose,
– caramel i.e. burned white sugar.

As you probably have noticed, it is much easier for some people to get rid of the sugar. Why is this happening and is it possible to control the natural desire to consume sweet products?
Golden Sweetz
Is sugar consumption a matter of choice?
How much high intake of sweets is a matter of weak strong will? It is not known until the end. However, some indications testify to genetically conditioned taste preferences. One such factor may be the hormone FGF21 produced in the liver. Probably the variations of the gene encoding this factor are associated with a greater intake of sugar by their carriers. The higher the level of FGF21, the lower the willingness for sweets (this level increases after consumption of sugar). In people who are not amateurs of sweet treats, a higher concentration of FGF21 is observed on an empty stomach. Mice that blocked this gene increased the intake of sweet foods.

Although we can naturally be more inclined to sweeten our life, it does not absolve us from being responsible for our health. It is worth making every effort to make your daily diet less sweet. As they say – suddenly, it’s the devil. Research has already proven that drastic changes do not bring long-term effects. Therefore, we encourage you to implement the small steps method.


Sucrose – properties and occurrence


Sucrose has long been used in the kitchen, but hardly anyone knows its properties. Sucrose, or white sugar, is found in most products, and consumed in excess is harmful to health. Check what sucrose properties, what products are present and what to replace sucrose.

Sucrose is a sugar beet derived from sugar beets and sugar cane. Sucrose is widely used as a sweetener, but hardly anyone knows its properties. Sucrose, or white sugar, is common in sweets, cakes and beverages.

Sucrose is a chemical compound found naturally in plants Sucrose is a disaccharide composed of 1 glucose molecule and 1 fructose molecule linked together.It has a white color, a crystalline form, a sweet taste and is well soluble in water Industrially used sources of sucrose sugar cane (12-13% sucrose) and sugar beet (16% sucrose) In a daily diet, sucrose naturally found in food can be found in small amounts in fruits, vegetables and cereal products.


  • dried fruits,
  • tangerines
  • mango
  • apricots
  • pineapple
  • maize
  • beetroot
  • green peas
  • beans


Read also: Attention! These fruits are calorie bombs!



Sucrose is much more than unprocessed food found in food products, sucrose as a sweetener is added to various types of cakes, chocolates, pralines, sweets, baked goods, breakfast cereals, etc. It is found in fruity yoghurts and other flavors. Sucrose in sweets and confectionery is not only a sweetener, but also affects the structure and properties of the dough as a result of the sugar recrystallization process. Sucrose is added to the wet breakfast cereal, which is then dried, and recrystallized on the surface of the flakes. sugar sucrose is not used in products where recrystallization is undesirable, e.g. creams, ice cream and pomades, where glucose and fructose syrup is used.

Sucrose is healthy or harmful?  Effect of sucrose on health

Sucrose is very often added to processed foods, mainly sweets, it is recommended that the amount of sugar in the diet does not exceed 6 teaspoons per day, while the average western diet contains up to 20 teaspoons of pure sugar. Excess sucrose is very harmful to health.

Sugar activates the same centers in the brain that are activated during drug use.It works addictively and is responsible for the feeling of pleasure after eating something sweet.The sugar causes a very strong release of dopamine called the happiness hormone.In time to reach the state of pleasure needs more and more dopamine, and therefore the need to eat sweets is also growing.

Consumption of sucrose causes a rapid increase in the level of glucose in the blood, which results in an injection of energy.Energy, however, falls quickly, and this in turn is associated with a deterioration of thought processes and concentration.

Scientific research shows the relationship between high sugar consumption and higher risk of depression.

Sucrose increases the risk of dental caries.

Ingestion of sucrose increases the risk of arthritis.It also intensifies joint pain, because sugar supports inflammation in the body.

Sucrose accelerates skin aging and general body aging.Excessive intake of sugar causes the sugar residues to attach to proteins, which damages their structure and makes them not properly performing their role.The skin is damaged by collagen and elastin, which makes it flaccid and prone to wrinkles.

Excess sucrose in the diet leads to insulin resistance – a condition in which cells become less and less sensitive to insulin.This may result in diabetes as a result of exhaustion and damage to the pancreas, and also translates into problems with body weight and fat in the internal organs.

Eating large amounts of sugar damages the blood vessels.They become thicker to eliminate the effects of these damages.This can lead to hypertension, heart attack and other cardiovascular diseases.

Excess sucrose in the diet is a direct cause of overweight and obesity. Surplus sugar is transformed into triglycerides and stored in the form of adipose tissue.


Check also:Sugar detox


Eating too much sucrose may cause erection problems in men.

Depending on the species, variety and degree of maturity, the plants are characterized by a different content of sucrose.The most known sources are sugar beet and sugar cane, and they are used in the industrial production of sugar.Sacharosis is produced in over 120 countries of the world, and the main raw material for Sugar beet Saccharum officinarum (75% of the world production) is much more common It is much more common in Poland to obtain sucrose from sugar beet Beta vulgaris, which is a source of 24% of world sugar production. The biggest producers of table sugar are Brazil, India, China, Thailand and Pakistan, which jointly produce 1.3 * 1030 tons of sucrose, Russia is the leader among sugar beet producers, and Poland ranks 7th, producing 11.6 million tons annually.


You can read also: Sugar – yes or no?


History of sucrose

Sucrose thousands of years ago was eaten as an ingredient in fruits and honey. It was not widely available and was only a small element of all meals, although sugar cane (the main industrial source of sucrose) was cultivated already 10,000 years ago, and sugar beets – 4,000 years ago.Her properties began to be appreciated later.Already ruler of the Persians, Dariusz I calls the sugar cane a cane that gives honey without bees.Later, during the expeditions, the Teutonic Knights spread sweet salt.In the fourteenth century, sucrose is sold in England, the most prosperous.Its price per kilogram in terms of today’s conditions is about PLN 600 / kg.It was not until 1800 – 1850 that sucrose became a common ingredient of food – beverages, preserves and desserts.Technological development, the use of vacuum devices, catalysts and centrifuges allow for more and more effective sugar production.In Europe, sucrose from sugar beet becomes the basic sweetener.In recent centuries, the availability of table sugar has increased.Currently, it is the most popular sweetener, used 10 times more often than glucose – fructose syrup.


Sugar detox – how to quit sugar? How to overcome sugar addiction

Sugar detox is about exclusion of sugar from the diet.” It is not easy, but the effects do not have to wait long, because a well-planned sugar detox helps to suppress the appetite for sugar and helps to exclude foods responsible for weight gain, fatigue and premature aging. overcome the addiction to sugar.

Sugar detox is about eliminating sugar from the diet that many of us are addicted to.

One of my patients shared an insight with me.” When I eliminated sugar from the diet, I felt like an addict in rehab. “No wonder, sugar stimulates the brain areas responsible for the pleasure.

This is due to the release of hormones ” happiness ” – dopamine, serotonin or endorphins.If the level of these hormones will be constantly increased, its depression will be severely felt, even as depression.

The said patient also noted that he was sufficient to drink a glass of milk (rich in sugar – lactose), and his mood immediately improved.” Unfortunately, the satisfaction passed equally quickly and there was an irresistible urge to reach for the next portion of sugar.

Sugar detox – the effects of sugar addiction

High blood sugar (hyperglycemia) is harmful to the body, it has a negative effect on the circulatory system – sugar molecules literally draw the walls of the arteries, like the sand of the body.

Sugar also has a negative effect on the brain, not only damages its blood vessels, but also combines with protein molecules and deposits within neurons, triggering brain degeneration (which is characteristic for, among others, Alzheimer’s disease).

In addition, sugar destroys the skin, because its molecules attach to proteins in the skin, especially collagen.” This phenomenon is called glycation and significantly accelerates the aging of the skin.

Worth knowing

When is the best time for sweets?

For sweets, it’s best to reach after intense physical effort.Then (if you fit in your caloric balance) you can eat something sweet because energy reserves have been depleted.High GI will make the energy that sugar brings faster to hungry tissues without destroying the arteries or brain along the way.However, for you to have a comparison scale – one hour of physical exercise is the amount of energy that a large apple delivers.

Detox sugars – withdrawal symptoms of sugar

When used to regular doses of sugar, the body may initially react negatively to its lack in the diet.

.increased desire for something sweet

migraines and headaches



mood changes



reduced well-being




changes in body weight

However, most people do not have such a high addiction, and the unpleasant effects pass after a few days when the body normalizes the sugar economy and intestinal microbiota. Then there is only the emerging desire for sweet …

Detox sugar – start right away, or reduce the amount of sugar gradually?

One and the other solution can work, it’s an individual matter. Going straight to sugar detox, I recommend refraining from sweets for two weeks.

However, studies show that 4 weeks are needed to change habits, the truth lies somewhere in the middle because my method has been proven many times


By limiting the sugar slowly, at some point you will start to control this state. In this case, set to at least a month of work. It should be easier later.

How to gradually reduce sugar in the diet? In the beginning, pay attention to what you drink.In the drinks are most often smuggled large quantities of pure sugar.Any kind of juices or nectars change into a bottle of water – preferably highly mineralized to compensate for shortages. and tea – then they have their unique aroma.

Limit also sweets, often large amounts of sugar and calories” unknowingly in the form of snacks, plucking chocolates, a piece of coffee cake … If you are worried that you can not make it, prepare your vegetables. In case of a critical situation there will always be something on hand to chase away thoughts of sweetness, additionally a glass of water, 2-3 deep breaths of air and everything should return to normal.

Do not keep sweet products at home, I know from practice that sooner or later they will be eaten in a moment of weakness.” If you have the option, do not be in the company of people who do not feed properly. Research shows that by being surrounded by such people, by 57% the risk of breaking your decisions increases – it will be better to contact people who have also limited sugar and are physically active.

Sugar detox – products indicated and contraindicated

It should be eliminated from the diet or simply restrict products containing sugar, especially in the simplest form, e.g.

sweet drinks, juices and nectars (even those from fresh fruit)

chocolate bars, muesli

jams, preserves

sauces (ketchup, sweet and sour oriental sauces, mustard, barbecue sauces)


flavored dairy (cheese, yogurt, fruit buttermilk)

each type of sweetener (honey, sugar, syrups)

dried fruits


tinctures and other sweet alcohols

Sugar detox – effects

mastery of food cravings – products rich in sugar cause that there are often deviations from the planned diet. Excluding these products, you will feel that you have control over what you eat

healthier intestines – sugar is a nutrient for many pathogens and fungi found in the intestines.By limiting sugar, and including a larger number of products that are a good source of fiber, you will support the proper functioning of the intestines

a younger look – advanced glycation endproducts – AGEs make the skin age faster.A proper diet, devoid of any added sugars, has a significant impact on it

improving brain function – people with a binge sugar economy complain about problems with focusing attention.Adjusting the blood glucose level will make the thought processes proceed more efficiently

more energy – an injection of sugar gives energy only for a moment.The constant level of glucose, and what energy does it, will ensure that you do not run out of energy throughout the day

limiting the development of many diseases – one of the factors of diseases with a metabolic basis (eg type II diabetes) is an unstable sugar economy

easier weight reduction – no desire for sweets will help you control the amount of calories you take.Often, it is the sweet snacks that stand in the way of losing weight