As a nutritionist, I often hear people saying many things about sugar and its effects on the body. While it's true that too much sugar can lead to health problems, some things people say are not entirely true. Let’s take a look at some of these claims and clear up what’s real and what’s not.
Myth 1: Sugar in babies' brains causes ADHD
This is not true. ADHD (Attention-Deficit/Hyperactivity Disorder) is a condition that affects children’s behavior, but it is not caused by sugar. Some people believe sugar makes ADHD symptoms worse, but research doesn’t prove that sugar is the cause. A balanced diet is important, but sugar alone does not cause ADHD.
Myth 2: Sugar in the adult brain causes Alzheimer’s and dementia
This statement is misleading. Alzheimer’s disease and dementia are not directly caused by sugar. However, having high blood sugar for a long time (like in diabetes) can increase the risk of these brain diseases. Keeping your blood sugar under control is good for your brain health, but sugar is not the only factor in causing Alzheimer’s or dementia.
Myth 3: Sugar in your eyes causes glaucoma
This is incorrect. Glaucoma is a serious eye condition that can cause blindness, but it is caused by high pressure in the eye, not sugar. However, if you have diabetes, it can cause other eye problems, like diabetic retinopathy, which can affect your vision.
Fact 1: Sugar in your teeth causes cavities
This is partially true. Sugar itself doesn’t directly cause cavities, but when you eat sugary foods, the bacteria in your mouth use the sugar to make acid. This acid can damage your teeth and cause cavities. Brushing your teeth and eating less sugar helps prevent this.
Myth 4: Sugar on your skin causes aging
There is some truth to this. Eating too much sugar can make your skin age faster. This happens through a process called glycation, where sugar damages the proteins in your skin, making it less firm. This can cause wrinkles and sagging skin. So, cutting back on sugar can help keep your skin looking younger.
Myth 5: Sugar in your sleep causes insomnia
This is not true. Sugar does not directly cause insomnia (trouble sleeping), but eating a lot of sugar, especially before bed, can make it harder to sleep well. It can cause your energy levels to go up and down, which might disturb your sleep.
Fact 2: Sugar in your blood causes diabetes
This is partially true. High blood sugar levels over time can lead to diabetes, especially type 2 diabetes. Eating too much sugar regularly can make it harder for your body to manage blood sugar levels, but diabetes is caused by many factors, not just sugar.
Myth 6: Excess sugar in your body causes cancer
This is false. Eating a lot of sugar does not directly cause cancer, but it can make you gain weight. Being overweight increases your risk of getting certain types of cancer. So, it’s important to keep your sugar intake in check, but sugar itself is not the main cause of cancer.
Fact 3: Sugar + alcohol kills good bacteria in your gut
This is partially true. Both sugar and alcohol can harm the good bacteria in your gut, which can cause digestive problems and other health issues. A healthy gut is important for your overall health, so it's best to limit both sugar and alcohol to keep your gut bacteria healthy.
The Bottom Line: Balance is Key
Sugar can affect your health, but it’s important to understand how. Eating too much sugar can lead to problems like tooth decay, weight gain, and diabetes. However, sugar doesn’t directly cause conditions like ADHD or cancer. The key is to eat a balanced diet, with plenty of whole foods and less processed sugar, to stay healthy. Small changes in your diet can make a big difference over time. -Mrs Sangeeta Patki Dietitian.
References Various articles published by WHO
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