You hear it everywhere- too much sugar is bad for you. And it’s true. Consuming high levels of sugar can wreak havoc on your body. High blood sugar increases the amount of fat buildup in the liver, increasing the risk for fatty liver disease if the diet and lifestyle consistently includes high levels of sugar. Sugar-filed drinks have been tied to an increased risk of cardiovascular disease and cancer. The risk for weight gain, kidney stones, and type-2 diabetes also increases with consuming too much sugar. Sugar has even been linked to increased levels of inflammation and pain. A new study also shares that consuming higher levels of sugar can also impact mental health.
The study, published in BMC Psychiatry shared the results from analysis of 18,439 adults aged 20 years and older who participated in the National Health and Nutrition Examination Survey between 2011 and 2018.
Lu Zhang, from Shandong University of Traditional Chinese Medicine, in China, and colleagues found that, after adjusting for several confounders, a 100 g per day increase in sugar was associated with a 28% higher prevalence of depression.
The researchers highlighted some possible reasons for the association between sugar and depression. For example, a “high-sugar diet can disrupt the gut microbiota, leading to depression,” they wrote.
While few studies (read about how sugar substitutes have been found to heighten depression in women) have examined how dietary sugar intake impacts depressive symptoms, it’s no surprise that the foods we eat can impact our bodies in such significant ways. Other studies have repeatedly shown that consuming highly processed foods (including those that often have high levels of sugar), can lead to an addiction to those foods. Sources share that the reaction is similar to what happens to our bodies when we consume alcohol, cigarettes or other addictive substances.
In one study, participants underwent MRI scans while drinking milkshakes. The scans showed that the treat increased brain activity in the group that had eaten high-fat, high-sugar yogurt, but not in the other. The researchers concluded that fatty, sugary snacks activate the brain’s dopamine system, which gives people a feeling of motivation or reward.
The researchers shared that diet has such a strong effect on brain activity that dopamine signals can fire even when someone anticipates eating fatty or sugary food. It’s no wonder that once the idea of a sweet treat crosses our minds, it can be difficult to overcome the cravings. When dopamine levels drop, anxiety, depression and frustration occur. In response, cravings intensify in an attempt to increase dopamine levels again. So, when you feel like you just have to have that snack you’ve been craving, you aren’t crazy. Your body is itself encouraging you to pursue what would increase dopamine levels once again.
The average American adult consumes large amounts of sugar- on average, 77 grams per day. The recommended amounts are just a fraction of that; men should consume no more than 36 grams per day, and women, no more than 25 grams per day. While the researchers from the most recent study highlighted that more research is needed to determine causality and underlying mechanisms, it’s clear that too much sugar negatively impacts the body in a wide range of ways. Zhang and colleagues explained that based on the findings from their recent study, “emphasis can thus be placed on reducing dietary sugar intake, helping the population to become aware of the link between diet and mental health.” Check nutrition labels to gauge how much sugar you consume and work towards finding alternatives (sometimes it’s as simple as switching brands) that contain less. Minimally processed, whole foods are always a solid choice. And don’t forget- the changes you make don’t have to be drastic and sudden, just steady and deliberate.
-mdanderson.org/publications/focused-on-health/how-does-obesity-cause-cancer.h27Z1591413.html
-jamanetwork.com/journals/jamanetworkopen/fullarticle/2733417
-ncbi.nlm.nih.gov/pubmed/30428938
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-bloomberg.com/news/articles/2019-07-10/fruit-juice-is-just-another-soda-as-study-suggests-cancer-link
-https://www.wcrf.org/diet-activity-and-cancer/cancer-prevention-recommendations/limit-sugar-sweetened-drinks/
-https://www.sciencedirect.com/topics/medicine-and-dentistry/postprandial-hyperglycemia
-https://blogs.bcm.edu/2019/03/28/from-the-labs-with-a-steady-supply-of-sugar-colorectal-cancer-thrives/