Recent studies have shown that most adults get 10% or more of their daily calories from added sugar. However, in many this can increase to above 25% of their daily calorie intake. On average in the US the daily consumption of added sugar equates to about 22 teaspoons. The rise in sugar intake parallels the rise in obesity throughout the world. Such high intake of sugar paves the way for future chronic metabolic diseases, such as insulin resistance and diabetes; hypertension and heart disease, stroke and cancer. The obesity epidemic kills over decades. It is recommended that one’s intake should not exceed 6 teaspoons of added sugar in total per day.
High sugar intakes lead to obesity as insulin promotes fat storage. The rising incidence of obesity in children is a reflection of children being raised on processed food, with unhealthy fats and lots of sugar, and lack of regular exercise.
Obesity in girls, in particular, can increase the risk of estrogen-sensitive cancers, like breast cancer, later on in life. The reason is that obesity exposes the girl to higher estrogen levels as estrogen is also produced in fat cells, and is stored there. Obesity often leads to insulin and leptin resistance, which can then lead to further fat storage in fat tissue, resulting in more estrogen production in this fat tissue. This vicious cycle results in premature puberty and increased risk for cancer later in life.
Once one is insulin and leptin resistant, it is as if a switch to “fat storage” mode has been turned on and it remains in this position. It should normally oscillate between “fat storage” and “fat utilization” modes. Thus an insulin and leptin resistant person stores fat more easily; is always hungry, thus eats more and stores more; there is less burning of fat for energy, thus the feeling of less or no energy, and thus no inclination to exercise. The daily intake of excess sugar drives this process.
Cancer cells need glucose to thrive. If insulin resistant, there is more glucose available for such growth. Recent research studies have shown that interfering with glucose availability and uptake into cancer cells, can prevent their growth and further cancer development.
If overweight, it is very important to reduce your overall daily sugar consumption. Eat more healthy natural unprocessed foods and replace the sugar content of your diet with a larger intake of healthy fats, like avocados, nuts, eggs, olives and fish. These healthy fats, if included with each meal, will also make you feel more satisfied, with less craving for sugar. Cut back on the sugar you add to food and drinks; avoid all sodas and use fresh fruit and not canned fruit for dessert. If this nutritional path of choice is accompanied by regular physical activity, your insulin and leptin sensitivity will slowly be restored, and you would have reduced or virtually eliminated your risk of cancer and other chronic diseases.
HEALTH INSIGHT
MARCH 2017
