One can of Coke contains 10 teaspoons of sugar which is more than the recommended daily intake of 6 teaspoons. This fact alone tells a lot that something is going terribly wrong. Let’s see why it’s a problem and why sugar is addictive.
Sugar has become so crucial in our diet that it is basically in our DNA – metaphorically. People consume it in staggering quantities, it’s everywhere in everything, so much so that you might not even realize you are consuming it. The World Health Organization (WHO) recommends that adults consume no more than 6 teaspoons of added sugar per day, but, for example, the average American consumes around 17 teaspoons. This is the fast track to the skyrocketing rates of obesity, diabetes, and heart disease, among other health problems in western societies.
Why we are addicted to sugar
- Sugar triggers the release of dopamine, a neurotransmitter that plays a role in the reward system. Dopamine is associated with feelings of pleasure and satisfaction. When you eat sugar, your brain releases dopamine, which makes you feel good. This can make you desire more of it.
- Sugar is highly palatable and can be addictive. This is because it is a fast-acting carbohydrate that provides a quick and intense burst of energy. This can lead to a cycle of eating sugar, feeling energized, and then crashing and feeling tired. And the cycle starts over: you want more to feel energized again.
- Sugar is added to almost any processed foods, making it difficult to avoid.
- Sugar is often used as a coping mechanism for stress, anxiety, and other negative emotions. This is because sugar can temporarily improve mood and reduce stress levels. However, it can also make these problems worse in the long run.
- Sugar is often marketed to children and teens because sugar is a powerful way to attract attention and make food more appealing. As a result, children and teens are often exposed to a lot of sugar from a young age, which can make them more likely to develop a taste for it and become addicted to it.
Why sugar is bad
Sugar is not inherently evil. It’s a simple carbohydrate that provides energy. The problem lies in our excessive consumption of added sugar, which is processed and refined sugar added to foods for taste or preservation.
Added sugar provides empty calories, meaning it has no nutritional value. It spikes blood sugar levels, leading to a surge in energy followed by a crash and increased cravings. This cycle of highs and lows can contribute to mood swings, fatigue, and weight gain.
Tip: read this article about healthy, (almost) sugar-free breakfast options.
How sugar became so fundamental in foods
The widespread use of sugar in the food supply is a relatively recent phenomenon. Before the 19th century, sugar was expensive and considered a luxury item. However, the Industrial Revolution and advancements in technology led to mass production of sugar, making it more affordable and readily available, so the food industry quickly embraced it as a cheap and versatile ingredient. It enhances the flavor and texture of foods and it serves as a preservative, extending the shelf life of products. The result: sugar is found in a wide variety of processed foods, from breakfast cereals and snacks to sauces and dressings.
The combination of affordability, flavor enhancement, and preservation made sugar a no-brainer for manufacturers, leading to its ubiquity in the food supply.
Facts about sugar and the sugar industry
- Sugar is a ~$200 billion market worldwide.
- The total annual sugar consumption worldwide is 176 million tons.
- Brazil is the world’s largest producer of sugar with about 38 million tons of sugar each year.
- An estimated of $7.9 million was spent on lobbying by the sugar industry in 2012, which was up by 163% since 2000.
- 1 can of Coca-Cola contains 39g of sugar (which equates to roughly 10 teaspoons)
- The IDF Diabetes Atlas (2021) reports that 10.5% of the worldwide adult population (20-79 years) has diabetes which is projected to increase to about 13% by 2045
- According to 2017–2018 data from the National Health and Nutrition Examination Survey in America:
– Nearly 1 in 3 adults (30.7%) are overweight.
– More than 2 in 5 adults (42.4%) have obesity.
– About 1 in 11 adults (9.2%) have severe obesity.
Wrapping up
People consume way more sugar than they should. Chances are, you do, too. If you want to prevent obesity, diabetes and all those other ugly related diseases, read food labels carefully, opt for whole, unprocessed foods, and eat much less processed snacks and cut back on sugary beverages.
Cover image: Rod Long
