The Skinny on Sugar

Sugar intake in the Western diet has increased exponentially in the past 30 years. This has coincided with an increase in inflammatory and autoimmune diseases (Ma et al., 2022). Research shows that sugar suppresses the immune system, drives inflammation, and upsets the body’s protective microbiome.

New Zealanders consume an average of 37 teaspoons of total sugars per day - derived from refined sugars and starchy carbohydrates like bread, pasta and rice (Te Whatu Ora, 2023). The health maintenance recommendation is less than 6 teaspoons daily for an adult and less than 3 teaspoons daily for a child.

A 335ml can of fizzy drink contains about 9 teaspoons of sugar, a glass of juice about 7 teaspoons, and a large 500ml can of a popular energy drink contains about 13 teaspoons.

Te Whatu Ora (2023) reports that children who consume one sugary drink or more per day are 50% - 60% more likely to be overweight or obese than children who don’t. Having one or two sugary drinks per day may increase the risk of developing type 2 diabetes by 26%. 

‘Sugar-free’ beverages containing artificial sweeteners like saccharin, sucralose and acesulfame potassium may be no better. There’s just not enough research in this field to determine safety and the long-term effects. Preliminary studies show that these substances are linked to increased body weight, cardiometabolic disorders and inflammatory diseases (Bian et al., 2017).

A systematic review on the adverse effects of artificial sweeteners found that daily consumption of artificially sweetened soft drinks by pregnant women can increase the likelihood of prematurity (Bernardo et al., 2016). It may also be associated with an increase in the diagnosis of asthma in their children before reaching the age of seven.

The increase in autoimmune diseases like Psoriasis, Rheumatoid Arthritis, Multiple Sclerosis, and Inflammatory Bowel Disease has been linked to an increase in dietary sugars (including high fructose corn syrup) in the past few decades (Ma et al., 2022).

Autoimmune diseases are inflammatory conditions caused by dysregulation of the immune system, resulting in damage to the body’s own tissues or organs. Psoriasis is a chronic skin disease characterized by abnormal proliferation and differentiation of skin cells.

Early research indicates that inflammatory cytokines formed in adipose tissue (fat) in psoriasis patients were causative (Ma et al., 2022). However, more recent studies indicate that psoriasis is less linked to being overweight than to the dietary intake of simple sugars and processed fats.

Adopting a Western diet, even short-term, can result in increased skin inflammation and dysbiosis of the gut (Ma et al., 2022). A good gut microbiome supports healthy immune function. What we feed that microbiome is crucial to our general health.

To support your immune system and reduce inflammation:

• Keep your food whole, natural and home-made where possible
• Enjoy some sweet treats but not too much!
• Avoid soft drinks and juices, even ‘sugar-free’ ones
• A small amount of natural cane sugar or honey is better than over-consumption of artificial sweeteners

Avoiding sugar and processed foods if your skin is inflamed or if you are feeling unwell is probably wise too.

Sources

Bian, X., Chi, L., Gao, B., Tu, P., Ru, H., & Lu, K. (2017). The artificial sweetener acesulfame potassium affects the gut microbiome and body weight gain in CD-1 mice. PloS one, 12(6), e0178426. https://doi.org/10.1371/journal.pone.0178426

Bernardo, W. M., Simões, R. S., Buzzini, R. F., Nunes, V. M., & Glina, F. (2016). Adverse effects of the consumption of artificial sweeteners - systematic review. Revista da Associacao Medica Brasileira (1992), 62(2), 120–122. https://doi.org/10.1590/1806-9282.62.02.120

Ma, X., Nan, F., Liang, H., Shu, P., Fan, X., Song, X., Hou, Y., & Zhang, D. (2022). Excessive intake of sugar: An accomplice of inflammation. Frontiers in immunology, 13, 988481. https://doi.org/10.3389/fimmu.2022.988481

Te Whatu Ora. (2023, November 28). Sugary drinks. Toi Te Ora: https://toiteora.govt.nz/health-topics/sugary-drinks