By Gabe Sanders Ph.D., NSCA-CSCS
Sugar is commonly linked to hyperactivity in kids. Sugar is also linked to diabetes and unhealthy lifestyles in adults. Sugar is a sweet-tasting molecule that is abundantly found in almost every processed food we eat. Excessive sugar in the diet can result in a “sugar crash” which negatively effects energy, cognitive function, and for adults, it can disrupt daily productivity. On the other hand, too much sugar can prevent you from falling asleep, especially if you eat it right before bed.
How bad is sugar and should I eat it, ever?
While the immediate answer is complex, recent research suggests that high levels of sugar are linked to a higher prevalence of Attention Deficit Hyperactivity Disorder (ADHD). Other research suggests that greater sugar intake is correlated to increase body weight and even diabetes. On the contrary, there is research to suggests that sugar does not link to ADHD, diabetes, or body composition changes at all. As a consumer, it is difficult to know what the research really suggests and because of the contradictory evidence, one must learn to decipher what the majority of research is highlighting.
What’s the science?
For starters, sugar increase blood hormone levels of insulin and other hormones. Insulin is a hormone that many scientists call the “fat-storage hormone” because it will store calories from sugar as fat. Scientifically, if most sugar is not burnt as fuel during activity or exercise, it will be stored as fat while some may be excreted in your urine or stool. Your brain needs sugar (glucose) to function properly.
However, excessive sugar can result in a drug-like effect and leave your craving more. Excessive sugar intake can then act as a stimulant in the brain because you crave more, it’s like a drug addict searching for their next high!
Too much sugar can make you jittery, uncomfortable, and when it wears off you feel tired. If you try to sleep, it may not be possible! A healthy amount of research has found that sugar is linked to insomnia and poor sleep.
In conclusion, some sugar (<50 grams per day) may be a good amount to fuel your body and your brain. If you have trouble sleeping, perhaps cut back or eliminate sugar from your diet, especially at night.
Lastly, it is important to know that some sugar from fruits and natural foods is healthy for you in moderation. To combat any type of sugar overload, the best thing to do is exercise!
Article’s Sources
Fischer, Emily. The Effect of College Student's Perceptions of the Relationship between Sugar and Hyperactivity. Diss. Southern Illinois University at Edwardsville, 2019.
Del-Ponte, Bianca, et al. “Sugar consumption and attention-deficit/hyperactivity disorder (ADHD): a birth cohort study.” Journal of affective disorders 243 (2019): 290-296.
Gangwisch, James E., et al. “High glycemic index and glycemic load diets as risk factors for insomnia: analyses from the Women's Health Initiative.” The American journal of clinical nutrition 111.2 (2020): 429-439.
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