Sugar - a Sweet Assassin
Wojciech Wiśniewski
2026-03-19
5 min. read
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The substantial rise in the popularity of processed products such as confections, sweetened beverages, and baked goods has resulted in a dramatic increase in the consumption of white sugar. An increasing portion of dietary energy is derived from sugar, which provides energy only temporarily and offers no other advantages.
Sugar and Obesity
High levels of glucose in the blood can limit the delivery of nutrients to cells from food, forcing the body to use its internal resources. Natural products, such as fruits and cereals, contain sugar along with many vitamins and minerals that aid in its digestion and metabolism. However, sugar itself only provides energy. If the body does not receive this support, it must resort to its reserves. As a result, the body's supply of ingredients becomes depleted, leading to a decrease in immunity and an increased risk of developing metabolic diseases. Overweight can be a warning sign. Consuming half a liter of sweet drink daily can lead to an increase in body weight of up to 6-7 kg in a year. Sugar itself is not highly caloric, providing the same amount of energy as protein and half as much as fats. The problem lies in its impact on metabolism. All carbohydrates are metabolized into glucose during digestion. The difference lies in the speed of their absorption. Sugar is quickly absorbed, causing a rapid increase in blood glucose levels after consumption. This leads to the release of insulin. Insulin is responsible for transporting excess glucose to cells and lowering its level in the blood. Unfortunately, insulin not only builds muscle but also adipose tissue. Once insulin delivers the appropriate amount of energy to muscles in the form of glucose, the rest is stored in adipose tissue.
Sugar and its health consequences
High intake of white sugar forces the pancreas and many other organs to exert substantial efforts. Occasional consumption of sugar is tolerated to some extent by the body. However, excessive and systematic consumption of this product leads to chronic impairment of glucose levels. In the pancreas, excessive sensitivity to glucose may develop, resulting in excessive insulin production. High insulin and glucose levels in the blood contribute to increased blood pressure, triglyceride, and cholesterol levels. Sugar causes damage to the walls of blood vessels, leading to an increased risk of inflammation and atherosclerosis. It can also lead to narrowing of blood vessels, which contributes to the formation of blood clots and, consequently, to serious diseases such as stroke.
Beverages and juices – exclusively sugar
The vast majority of individuals with weight issues consume more than 60 grams of sugar daily, which is akin to ingesting about twelve teaspoons of sugar. In this case, sugar is predominantly present in sweet beverages and is added to tea or coffee. These individuals are unaware of the significant risk associated with such a high intake of this component. Not only are beverages and sweets hazardous, but also fruit juices, which are a concentrated source of sucrose and fructose. Numerous individuals perceive them as a source of vitamins and minerals, however, they actually provide substantial amounts of sugar. It is not recommended to consume more than one glass of fruit juice per day, ideally freshly squeezed.
Omnipresent sweetener
A decrease in sugar consumption is not merely confined to abstaining from sweetening beverages such as tea or coffee. This ingredient can be present in most products, including mayonnaise, mustard, ketchup. Even products deemed healthy, such as breakfast cereals, can contain substantial amounts of sugar. Therefore, comprehending the composition of products and consciously choosing products with less sugar is paramount. Even products that are not sweet, such as certain medications and dietary supplements, can contain sugar.
Products in which the amount of all constituents does not exceed 50% of the factory-gate price of the product
This is a food trap. Food manufacturers aim to limit the sugar content and the number of calories in their products, hence they sweeten them more and more often with fructose and other sweeteners. Fructose is significantly sweeter than sugar, therefore it is possible to use less of it without changing the sweetness of the product. This allows the product to be labeled as light. Another reason for using fructose is its lesser impact on insulin levels compared to sugar and its seemingly safer nature. However, it is important to emphasize that excessive consumption of fructose can lead to the development of insulin resistance, glucose intolerance, hypertension, and increased insulin levels.
Sugar substitutes
Sugar can be addictive. A solution to this problem are sugar substitutes, of which there are many, but the most popular are stevia and xylitol. Stevia is a sweetener that is approximately three hundred times sweeter than sugar. Its advantage is that it does not contain any calories. It is also known as a sweet herb or honey plant. It belongs to the group of so-called sweet proteins of natural origin. Therefore, it is an alternative not only to sugar but also to sweeteners. It is safe for people with phenylketonuria. Its consumption does not cause any negative effects in diabetes and hypertension. Xylitol is a natural sweetener that is a great alternative for regular sugar. It contains almost half the calories of sugar. Another of its advantages is the low glycemic index. Therefore, it does not cause a significant increase in blood sugar levels. Xylitol is metabolized practically without the use of insulin. Therefore, it is recommended for diabetics and people struggling with obesity. Xylitol tastes almost identical to regular sugar. It is an excellent substitute for those who do not want to give up sugar in their diet.
Brief compilation
The diminution of sugar consumption is of paramount importance. A rational diet is required. A life at a fast pace, stress, and other factors lead many individuals to opt for meals that incorporate a considerable amount of sugar. Consequently, it is indispensable for our health to restrict this component in our diet.
