Written by Henry Lin | Edited by Olivia Cooper
Photo by Marta Nogueira
In your kitchen, you might have white sugar and brown sugar, but in biology, “simple sugar” is an umbrella term for food-derived simple carbohydrates, such as glucose, sucrose, fructose, and galactose [1]. Sucrose would be the main component for the white sugar in your kitchen. Complex carbohydrates like starches and fibers have larger molecular structures and longer digestion times, so they leave one feeling full for longer periods [2]. The body breaks down these carbohydrates into glucose, a carrier of energy [3]. Simple sugars provide no nutritional benefit apart from energy, but sources of complex carbohydrates like pasta, bread, vegetables, grains, and beans are multifunctional; starches and fibers also supply additional nutrients like vitamins and minerals and can help relieve constipation [3].
Despite many controversies over whether simple sugars are inherently unhealthy, the general consensus within the scientific community is that exceeding one’s daily recommended intake—usually through consuming too many processed foods—is linked to obesity, cardiovascular disease, and diabetes when coupled with a sedentary lifestyle [4]. Experimental studies show that individuals given a high sugar diet without caloric restrictions gained weight, but if daily calorie intake was limited to ~2,000 calories, a high-sugar diet did not affect body weight because no excess calories were consumed [4] [5]. While these findings support the argument that simple sugars in general do not negatively affect the body directly, other studies suggest that excessive consumption of sugar can indirectly cause negative effects.
Over the past 3 decades, daily caloric intake has increased by an extra 150-300 calories; half of this gain seems to be caused by increased consumption of sweetened beverages, which do little to satiate hunger while causing addiction [6]. Since fruit juices and artificial sugars in such drinks lack the fiber that fruits have, they get digested into glucose more rapidly than more complex carbohydrates. Consequently, the body overproduces insulin to rapidly decrease and normalize glucose levels, making one feel tired and hungry in a“sugar crash” [7]. This begins another sugar craving and begins a repeating cycle of heightened consumption over time [8]. The possibility that simple sugars contribute to a greater caloric intake, and often subsequent weight gain, has prompted some to seek sugar substitutes.
Increasing blame on sugar for the obesity epidemic has spurred companies to shift towards the production of sugar-alternatives. While sometimes cheaper to manufacture, the long-term health effects of such alternatives are still not fully understood [9]. Current research links the consumption of zero-calorie artificial sweeteners to weight reduction among obese individuals and is shown to reduce total daily caloric intake if consumed in between meals [10] [11]. However, a lack of research and conflicting evidence continue to shroud possible risks of sugar substitutes in mystery. For example, studies give conflicting reports on whether an association between artificial sweeteners and increased Type II Diabetes risk exists, and the effects of alternative sugars on the composition of the gut microbiome still needs more research [10].
Sugar is not inherently harmful, but regular consumption of processed foods containing excessive amounts of sugar has been linked to an overall increased consumption of calories. For individuals wishing to avoid the possibility of this overconsumption, sugar substitutes may appear as a pleasant solution to such cravings. However, given the many ambiguities surrounding the long term effects of sugar substitutes, due to a general lack of research and consistent evidence, sticking to a sugar-controlled diet may be safer.
References:
[10] Pang, M. D., Goossens, G. H., Blaak, E. E. (2021). The Impact of Artificial Sweeteners on Body Weight Control and Glucose Homeostasis. Frontiers in Nutrition, 7:598340. [11] Sharma, A., Amarnath, S., Thulasimani, M., Ramaswamy, S, (2016). Artificial Sweeteners as a Sugar Substitute: Are They Really Safe? Indian Journal of Pharmacology, 48:237-240.