7 Surprising Ways Sugar Can Affect Your Body

Sugar is notorious for making you put on weight and rotting your teeth - but it can do more than just that to your insides.

There's a reason sweet foods taste so nice: they contain sugar. And while we enjoy consuming sugary foods (especially those with added sugar), sadly they're not particularly good for us.

We know that too much refined sugar eventually equals weight gain, and we also know sugar is the devil for our teeth. But did you know that sugar can affect your body in an array of other ways, too? Here's how:

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1. It can affect your mood

To help you stay focused throughout the day, your brain requires a steady supply of energy in the form of glucose from carbohydrates. But when you opt for sugary carbs, these will "send blood sugar levels soaring, then crashing, which in turn leads to fatigue and low mood," explains dietician Helen Bond, who's working in partnership with sugar alternative brand Splenda. "To help prevent a roller coaster in mood, it is important that we all seek out complex carbohydrates such as wholegrain breads and cereals, brown rice, quinoa, buckwheat, couscous, pulses and beans, which release their energy slowly," she explains. A slow release of energy will in turn keep your blood sugar levels steady, which is better for refuelling the brain consistently and enhancing mood

2. It may accelerate ageing

Research suggests that the balance of foods we eat – or don’t eat could lead to premature skin ageing. Dr Nicholas Perricone, dermatologist and author of The Wrinkle Cure believes that sugar causes skin ageing by creating cellular inflammation throughout the body. "Sugar molecules bind to collagen, in our skin in a process called glycation. Glycation creates inflammation that breaks down collagen, resulting in wrinkles and loss of skin elasticity. Skin then becomes stiff and inflexible and more vulnerable to sun damage, wrinkles and sagging," says Helen, explaining Dr Perricone's theory. But the dietician points out that, as it stands, it's just that: a theory. "In reality there is no strong evidence to show or prove this. Glycation is a normal process and the damage takes place over a lifetime, so cutting out sugar from your diet wont stop you getting wrinkles, but it definitely will help keep your teeth and waistline healthy," Helen adds.

3. It could have an effect on your fitness

Everything you eat and drink has an effect on your body when you exercise, and a high sugar diet could have an indirect impact on your fitness levels. "Carbs are important to give you energy during exercise, prevent early fatigue and replace the fuel that you’ve burned," explains Helen, clarifying: "but in balance it's important to eat the right carbs – especially wholegrain versions. High-sugar diets tend to be low in nutritional value, as well as being highly calorific, and won’t provide you with the essential nutrients to allow you to exercise harder, go faster, get stronger and recover faster."

4. It can cause bad skin

High GI foods - which are digested quickly and make blood glucose levels rise just as fast - also cause high insulin levels, "which is thought to lead to hormonal changes that cause and exacerbate acne," notes Helen. The dietician advises that if you are suffering with acne or other skin problems, the 'secret weapons' you want are "low GI carbohydrate foods, such as porridge oats, wholemeal bread, wholegrain pasta, quinoa, sweet potatoes, buckwheat noodles, brown rice, barley, oatcakes and pulses." These, Helen notes, "release energy slowly and steadily, filling you up without piling on the pounds and provide you with skin-friendly B vitamins like riboflavin, niacin and biotin and prebiotics.

5. It can negatively affect your digestive system

Foods that contain natural sugar, like fruits, usually come hand-in-hand with fibre, vitamins, minerals and water. "This combination is good for our digestive health, and will have beneficial effects on the balance and diversity of our gut bacteria which could affect our overall health, too," explains Helen. But foods that are high in refined sugar are the opposite; they tend to be low in nutrients and fibre, "which is not good news for our digestive health and preventing constipation," says Helen, adding that a high-sugar diet can result in bloating for this reason.

6. It can increase your chance of getting a yeast infection

The internal fungus candida is responsible for most vaginal yeast infections, and as Helen points out: "A poor diet – particularly one that is high in sugar and refined carbohydrates - will feed candida, and cause it to flourish." So if you're a regular sufferer of yeast infections, and you're guilty of a relatively high-sugar diet, try cutting out the white stuff.

7. It will make you feel more hungry

 "Sweets and sugary carbs like chocolate or biscuits are digested rapidly, and enter the blood stream quickly causing spikes in blood sugars," explains the dietician. "Sugar and refined carbs are not filling, and the lows that follow will leave you feeling hungry and reaching for the sweet stuff again," she adds.

A Diet Rich In Red Meat May Increase Levels Of Chemical Linked With Heart Disease

New research has found that eating a diet high in red meat could increase levels of trimethylamine N-oxide (TMAO), a chemical generated in the gut and linked to a higher risk of heart disease.

Carried out by researchers at Cleveland Clinic and the National Heart, Lung, and Blood Institute (NHLBI), the small-scale study looked at 113 healthy men and women to see whether different sources of dietary protein -- red meat, white meat, or non-meat sources -- had different effects on TMAO production. 

Participants followed each of the three diets for one month, with the red meat diet including roughly the equivalent of about 8 ounces of steak daily, or two quarter-pound beef patties, daily. 

The findings, published in the European Heart Journal, a publication of the European Society of Cardiology, showed that participants who ate a diet rich in red meat had triple the TMAO levels of those who eat a diet rich in either white meat or mostly plant-based proteins.

However, the good news is that the effect was reversible, with the researchers finding that removing red meat from the diet and switching to either a white meat or non-meat diet for another month significantly lowered the TMAO levels.

TMAO is formed by gut bacteria during digestion and comes partly from nutrients that which are found in red meat.

Although the high level of saturated fat in red meat is known to contribute to heart disease, which is the leading cause of death in the United States, a number of new studies now suggest that TMAO may also increase the risk of the condition. 

"This study shows for the first time what a dramatic effect changing your diet has on levels of TMAO, which is increasingly linked to heart disease," said senior author Stanley L. Hazen, M.D., Ph.D. "It suggests that you can lower your heart disease risk by lowering TMAO."

"These findings reinforce current dietary recommendations that encourage all ages to follow a heart-healthy eating plan that limits red meat," added study author Charlotte Pratt, Ph.D. "This means eating a variety of foods, including more vegetables, fruits, whole grains, low-fat dairy foods, and plant-based protein sources such as beans and peas."

The Most Popular Diet People Want To Try In 2019

The most popular choice was a low-carb diet — 31.1% of millennials expressed interest in it. While this is a popular way to lose weight, a growing body of research suggests low-carb diets could lead to premature death if followed for a long period of time. Justin Sullivan/Getty Images

Low-carb diets come in many variations. People who follow the ketogenic diet severely cut carbs and up their fat intake, while people on the Atkins diet eat a lot of meat and eggs before slowly adding carbs back to their diet.

Recent research, however, shows that reducing carb intake could be a poor decision in the long run.

A study earlier this year looked at more than 24,800 adults in the US and found that people who limited their carb intake had a 32% higher risk of dying than those who ate more carbs. The study was presented at the European Society of Cardiology Congress 2018 in August.

Still, cutting back on carbs does generally help reduce sugar intake.

The ketogenic diet came in third place, with 19.3% of respondents wanting to try it. The diet is a high-fat, low-carb approach that could be great for losing weight. Shutterstock

Instead of eating lots of carbs, people on the keto diet fuel up on fats and small amounts of proteins. These dieters reduce their sugar intake, but they also limit the healthier carbs they consume.

Recent studies have cast doubts on the benefits of long-term keto diets. In August, for example, a study of more than 447,000 people found that eliminating entire food groups could lead to premature death.

The keto diet could have negative consequences in the long run because it essentially requires participants to eliminate lots of fruits and vegetables. Eating fewer than 50 grams of carbs a day on the keto diet means having no more than two apples' worth of carbs.

In addition, there is some evidence that a low-carb diet like keto could lead people to become less tolerant of glucose and develop diabetes, though there is little research on this connection.

Nevertheless, some benefits of the keto diet are clear. The method can help people lose weight and control their blood-sugar. It can also benefit children who have epileptic seizures.

Meat is a solid source of protein, but eating too much of it can be harmful. Roughly 15.1% of respondents said they are interested in eating less meat next year. Michael Dodge/Getty Images

Numerous studies have linked processed meat to cancer and heart disease.

In 2015, for example, experts at the World Health Organization said eating processed meat can lead to bowel cancer.

According to the National Cancer Institute, cooking meats like beef and poultry over a hot open flame — or pan frying them at high temperatures — causes the fat and juices they release to mix with harmful chemicals that enter the meat. While researchers have not concluded that this causes cancer, lab tests show it is possible.

The WHO also says any kind of red meat could be linked to an elevated risk of cancer.

The FAST 5:2 diet is a form of intermittent fasting. Participants eat normally for five days a week and drastically lower their calorie intake for the other two days. 6.7% of respondents expressed interest in this diet. Shutterstock

For some people, fasting can lead to headaches, difficulty concentrating, and dizziness.

Still, restricting calorie intake for just two days per week could be an easier undertaking than moderating calorie intake all the time.

Over the course of six months, a small study found that women lost about as much weight on the 5:2 diet as they did on a seven-day calorie-restricting diet. Animal studies have suggested that this diet could also help prolong life and curb cancer risk.

About 5.9% of respondents are interested in going gluten-free, which has been a trendy diet in recent years. There is little scientific evidence that being gluten-free is beneficial for people who do not have celiac disease. Jon Elswick/AP

If you have celiac disease, eliminating gluten from your diet can save your life. For everyone else, doctors say adopting a gluten-free diet is not that healthy.

Peter Green, the director of the Celiac Disease Center at Columbia University, previously told Business Insider that people on a gluten-free diet have elevated levels of heavy metals like arsenic, lead, and mercury. This could be due to the large amounts of rice that gluten-free people eat, as rice seems to absorb these metals at higher rates than other grains do.

Green said anyone on a gluten-free diet should seek the guidance of a dietitian.

The Paleo diet eliminates cultivated grains and livestock, encouraging participants to eat foods that their ancestors could have hunted or gathered. 4.2% of respondents expressed interest in going on this diet. David Ramos/Getty Images The South Beach diet, a three-phase program that focuses on whole foods, was chosen by only 3.4% of respondents. Evan Vucci/AP

Designed by cardiologist Arthur Agatston in 2003, the South Beach diet requires participants to cut out all carbs, fruits, and alcohol in the first phase.

Later, dieters gradually add some of these foods back in, though only whole-grain carbs are allowed throughout.

Going on the South Beach diet could leave you without enough nutrients. Some participants have reported ketoacidosis, which can cause dizziness, tiredness, insomnia, constipation, and nausea.

Only 4.2% of respondents said they are interested in trying the Mediterranean diet. Recent studies suggest this may be the best option for maintaining a healthy body and brain. David Silverman/Getty Images

The Mediterranean diet emphasizes healthy fats, vegetables, and proteins while lowering the amounts of processed foods.

A study published in May suggested the Mediterranean diet could also help reduce the symptoms of depression. Participants in the study saved about $26 per week by choosing this diet over a traditional one.

The remaining 9.2% of respondents said they would like to try another kind of diet. Shutterstock

Read more about weight loss:

Recent Studies Show The Benefits Of Eating Eggs

Q: I'm old enough to remember when eggs were good, then bad, and then so bad they were probably going to give you a heart attack. Now I'm hearing we've come full circle and eggs are good for you again. What gives?

A: We're right there with you on the confusing — and seemingly endless — back-and-forth about whether eggs are friend or foe. Now, the continuing line of inquiry that ushered the egg white omelet into our lives has produced new research that comes out in favor of the beleaguered egg. According to findings from a study published in the journal Heart, eating an egg each day may reduce the risk of stroke by as much as 25 percent. This is a departure from previous studies, which had either identified eggs as problematic for cardiovascular health or at best were inconclusive on the subject.

At the root of the egg's bad rep is one particular stat in its nutritional profile. At just about 70 calories each, eggs provide varying amounts of vitamins A, B2, B12 and folate, trace minerals like selenium, iodine, iron and zinc, and about 6 grams of protein. They also contain a hefty dose of cholesterol — about 210 milligrams each — which is what landed them on the nutritional blacklist. But as of 2016, the federal government's Dietary Guidelines for Americans dropped its recommendation to limit dietary cholesterol to 300 mg per day, which in turn eased restrictions on eggs.

Meanwhile, because cardiovascular disease and stroke have become a leading cause of death in China, as in the rest of the developed world, researchers there looked into the role of eggs in the diet. They mined data gathered from more than 500,000 participants in an ongoing health initiative known as the China Kadoorie Biobank study, which uses questionnaires, a range of physical measurements, and regular blood samples to track health outcomes. They focused on data from individuals who ranged in age from 30 to 79, came from a wide geographic area, and were free of cancer, cardiovascular disease and diabetes at the time they joined the study.

In sorting the data for the effects of eggs in the diet, researchers discovered that people who ate an egg each day had a lower incidence of cardiovascular disease overall than those who ate no eggs. They had a 25 percent lower incidence of hemorrhagic stroke, which is the rupture of a blood vessel in the brain, and a 12 percent reduction in risk of ischemic heart disease, in which narrowing of the arteries results in less blood and oxygen reaching the heart.

As the study's authors themselves point out, it's important to remember that this is an observational study. While results can be extrapolated, the specific conditions that contributed to the outcomes are not known. What's encouraging for egg lovers is that the results appear to bolster the new(ish) understanding that cholesterol levels in food don't automatically translate to a corresponding rise in blood levels of cholesterol. So while the conversation about eggs is likely to continue for some time, for now, eggs in moderation for people without heart disease or the risk for heart disease have gotten a green light.

Dr. Eve Glazier,  MBA, is an internist and associate professor of medicine at UCLA Health. Dr. Elizabeth Ko is an internist and assistant professor of medicine at UCLA Health.