How Harmful Is Sugar? Be Aware of These 3 Blood Sugar Control Pitfalls

Under normal circumstances, consuming an appropriate amount of sugar won't have significant negative effects on health. However, excessive sugar intake can lead to harmful processes in the body, such as glycation, where sugar reacts with proteins, forming advanced glycation end products (AGEs). These products can damage collagen, leading to skin sagging and accelerating the aging process.

The Health Thief: Sugar

The World Health Organization (WHO) has listed sugar, along with smoking and alcohol, as one of the top three cancer risk factors. Excessive sugar consumption can not only accelerate skin aging but also increase the likelihood of developing various diseases, such as:

1. Increased Blood Lipids

Research shows that in China, 50% of elevated triglycerides in the blood are caused by fat, while the other 50% comes from excessive sugar intake. High triglycerides can increase blood viscosity, raising the risk of hypertension, thrombosis, and other cardiovascular diseases.

2. Obesity

Excessive sugar intake can lead to both overall obesity and central obesity, with fat accumulating around the heart and abdomen. This type of fat distribution is particularly concerning for heart health.

3. Emotional Instability

Maintaining energy metabolism and emotional neural stability requires the involvement of B vitamins. However, when the body consumes excessive sugar, it depletes B vitamins to metabolize the sugar. If the body doesn't receive enough B vitamins, a deficiency can result in feelings of fatigue, depression, and mood swings.

Three Major "Blood Sugar Control Pitfalls" to Watch Out For

Are you falling into these traps?

• Average sugar intake in China is 53.7 grams per day, more than twice the recommended amount according to the Chinese Dietary Guidelines. How can you determine if you're consuming too much sugar? According to data from the Chinese Nutrition Society, the recommended daily intake of added sugar for healthy adults is 25 grams or less, with a maximum of 50 grams.

Tip: "Added sugars" refer to sugars and syrups added during the production or preparation of foods, rather than the naturally occurring sugars in foods.

1. Eating "Low-Sugar" or "Sugar-Free" Foods Won't Always Keep Blood Sugar Stable

Many people believe that eating low-sugar or sugar-free foods won't raise blood sugar levels. However, this isn't entirely true.

• "Low-sugar" or "sugar-free" typically means less added sucrose or no additional sucrose, but these foods still contain carbohydrates, such as flour, which are eventually absorbed as sugar after digestion. Additionally, high-fat foods (like oils) provide 9 kcal per gram, which can significantly impact both blood sugar levels and total caloric intake. So, when consuming low-sugar or sugar-free foods, it's important to monitor the portion sizes.
• Foods like beans and whole grains also contain 20% to 50% carbohydrates and can still elevate blood sugar levels, so they should be eaten in moderation.

2. Completely Avoiding Carbs or Main Meals (Rice, Bread) to Control Sugar

Some people skip main meals or avoid carbohydrates because they believe the carbs in staple foods like rice and bread can negatively affect blood sugar levels. However, this approach is misguided. Carbohydrates are the primary energy source for the human body, especially for the brain, liver, and kidneys, and they are essential for normal bodily function.

If you skip main meals and don't consume enough carbohydrates, your body will begin to break down protein for energy. Over time, this can lead to muscle wasting, reduced strength, and a weakened immune system. People with diabetes should still eat carbs, but it’s best to combine whole grains with smaller portions of refined grains, and choose low-GI (glycemic index) foods such as oats, quinoa, and whole wheat.

3. Relying Solely on Fasting Blood Sugar as an Indicator of Health

Many people only measure fasting blood sugar (before meals), but experts say this is not enough. Fasting blood sugar is typically at its lowest point of the day, and measuring it alone may miss the 40%–50% of individuals who experience high blood sugar after meals.

To fully understand your blood sugar levels, you need to monitor your blood sugar at seven key time points: before and after meals (2 hours), and just before bed.

Who Is at High Risk for Diabetes?

People over 40 years old, with a family history of diabetes, or those who are overweight, have high blood pressure, or live irregular lifestyles are at higher risk of developing diabetes. They should regularly monitor their blood sugar levels. If your blood sugar is consistently high or fluctuates too much, seek medical advice for adjustments to your lifestyle or treatment plan.

By managing sugar intake and recognizing the pitfalls of controlling blood sugar, you can take proactive steps to reduce your risk of diabetes and other health issues related to excessive sugar consumption.