A Sweet Trap for Your Health - Understanding the Link between Sugar and Your Health + Candida

Sugar is a prevalent ingredient in modern diets, found in a plethora of foods and beverages, both natural and processed. Despite its widespread use, many people remain unaware of the detrimental effects that sugar can have on their health, particularly when consumed in excess.

In this blog post, I will explore:

The origins of sugar, from the worst to the best
How much sugar we used to eat before it became a commercial industry and the amount of sugar we consume daily in 2023?
We will also delve into the immune system, and how sugar affects it.
The link between sugar and candida.
Finally, we will discuss treatment options, including functional medicine, and provide practical tips on how to reduce sugar consumption.

Where Does Sugar Come From?

Sugar comes from a variety of sources, but the most common is sugarcane and sugar beet. Sugarcane is a tropical grass that grows up to 6 meters tall and is harvested for its juicy stalks. Sugar beet is a root vegetable that is grown in cooler climates, such as Europe and North America. Both sugarcane and sugar beet contain natural sugars that can be extracted and processed into refined sugar.

Processed and heated sugars, as well as fake sugars like aspartame, are considered to be the worst kinds of sugar for our health. These types of sugars are highly processed and stripped of any nutritional value, making them empty calories that contribute to weight gain, inflammation, and chronic diseases such as diabetes and heart disease. Additionally, they are highly addictive and can lead to a cycle of craving and overconsumption.

Next on the list of sugars are “natural sugars”. Natural sugars are a type of sweetener that is derived from natural sources such as fruits, plants, and trees. They are often considered healthier alternatives to refined sugars due to their lower glycemic index and higher nutrient content.

Below is a list of the healthiest to least healthy sugars and their pros and cons!

Fruit Sugars

Fruit sugars are the healthiest natural sweeteners. They are found in fruits such as apples, bananas, and berries. Fruit sugars are a natural source of energy and contain vitamins and minerals such as vitamin C and potassium. They also have a low glycemic index and can help regulate blood sugar levels. Fruit sugars should be consumed in moderation as they can still contribute to calorie intake. They can also cause a spike in blood sugar levels if consumed in excess.

Honey

Honey is a natural sweetener that is made by bees from the nectar of flowers. It is commonly used in cooking and baking. Honey contains antioxidants and antibacterial properties. It is also a good source of energy and has a lower glycemic index than white sugar. It should be noted that honey is high in calories and should be consumed in moderation. It is also not recommended for children under the age of one due to the risk of botulism.

Maple Syrup

Maple syrup is a natural sweetener that is made from the sap of maple trees. It is often used as a topping for pancakes and waffles. Maple syrup contains antioxidants and minerals such as zinc and manganese. It is also a good source of energy and has a lower glycemic index than white sugar. As maple syrup is also high in calories it should be consumed in moderation. It is also often mixed with corn syrup, which can decrease its nutritional value.

Coconut Sugar

Coconut sugar is a natural sweetener that is made from the sap of coconut palm trees. It is often used as a substitute for refined sugar. Coconut sugar contains minerals such as iron, zinc, and calcium, and has a lower glycemic index than white sugar. It also has a slightly nutty flavour that can enhance recipes.As a sugar coconut sugar is still high in calories and should be consumed in moderation. It can also be expensive compared to other natural sweeteners.

Agave Syrup

Agave syrup is a natural sweetener that is derived from the sap of the agave plant. It is often marketed as a healthier alternative to other types of sugar, but it should be consumed in moderation. Agave syrup has a low glycemic index and can help regulate blood sugar levels. It is also sweeter than other types of sugar, so less of it is needed to sweeten foods and drinks. It is important to note that agave syrup is high in fructose, which can have negative effects on health when consumed in excess. It is also often heavily processed and may contain additives such as high-fructose corn syrup or glucose syrup.

Molasses is a natural sweetener that is made from the byproduct of sugar production. It is often used in baking and has a distinct flavour. Molasses is a good source of iron, calcium, and potassium, and contains antioxidants. It has a low glycemic index and can help regulate blood sugar levels. As with all the above sugars molasses is high in calories and also has a strong flavour which may not be suitable for some recipes.

Xylitol is a natural sweetener that is often used as a sugar substitute. It is derived from birch trees and other plants. Xylitol is low in calories and has a low glycemic index. It also has antibacterial properties that can improve dental health. However, it can cause digestive issues such as bloating and diarrhoea when consumed in large amounts. It can also be toxic to dogs.

In conclusion, while all-natural sugars should be consumed in moderation, some are healthier than others. Fruit sugars are the healthiest option due to their high nutrient content and low glycemic index. Honey, maple syrup, coconut sugar, agave syrup, and molasses are also good natural sweeteners that provide some nutritional benefits. Xylitol, while a low-calorie option, should be consumed in moderation due to its potential side effects.

Here is a list of sugars, from worst to healthiest:

Processed and heated sugars (e.g. white granulated sugar, high fructose corn syrup)
Fake sugars (e.g. aspartame, saccharin, sucralose)
Artificial sweeteners (e.g. sorbitol, maltitol)
Xylitol
Molasses
Agave syrup
Coconut sugar
Maple syrup
Honey
Fruit sugars

It's important to note that even the healthier options should be consumed in moderation, as excessive sugar intake can have negative health effects.

How Much Sugar Did We Use to Eat Before It Became a Multi-Billion Pound Industry?

Before sugar became a commercial industry, people consumed significantly less sugar than they do today. According to historical records, the average person in the 1700s consumed around 4 pounds (4 pounds is equal to 1.81437 kilograms (kg).) of sugar per year. By the mid-1800s, this had risen to 18 pounds (18 pounds is equal to 8.16466 kilograms (kg).) per year. In contrast, the average person in the UK today consumes around 58 pounds (58 pounds is equal to 26.30889 kilograms (kg).) of sugar per year, which equates to around 140 grams of sugar per day. (if measuring granulated sugar, there are approximately 34 teaspoons or 11 tablespoons in 140 grams!

To put the above figures into context here are some examples of hidden sugars that can be found in foods commonly consumed in the UK.

Breakfast cereals: Many breakfast cereals are loaded with sugar, even those marketed as "healthy" options. Some brands can contain up to 30% sugar per serving. Check the nutrition labels and aim for cereals with less than 5g of sugar per 100g.

Yoghurt: Flavored yogurts can be high in sugar, with some containing as much as 14g per 100g. Opt for plain yogurts and add fresh fruit or a drizzle of honey for sweetness. Watch out for “fat free” labelling too as this often means added sugar!

Sauces and dressings: Condiments such as ketchup, barbecue sauce, and salad dressings can be high in added sugars. Read the labels and choose options with less than 5g of sugar per serving.

Drinks: Soft drinks and fruit juices are notorious for their high sugar content. A can of coke can contain up to 9 teaspoons of sugar, while a small carton of orange juice can have up to 5 teaspoons. Water or unsweetened tea or coffee are better alternatives.

Ready meals: Many pre-packaged meals, especially those marketed as "low-fat" or "healthy," can be high in sugar. Check the nutrition labels and choose options with less than 5g of sugar per serving.

Baked goods: Cakes, biscuits, and pastries are often high in sugar. Opt for homemade versions made with natural sweeteners like fruit or honey instead.

Granola and energy bars: These can be marketed as healthy snacks, but many are loaded with added sugars. Read the labels and choose bars with less than 5g of sugar per serving.

An example of some popular foods and their sugar content can be found below. Note the “green washed” healthy options often contain very high sugar content too!

Heinz Tomato Ketchup (1 tablespoon or 15g): 3.8g sugar
Mars Bar (51g): 30g sugar
Twix (50g): 25g sugar
Nature Valley Cereal Bar (42g): 11g sugar
Branston Pickle (10g or 1 tablespoon): 2g sugar
Heinz Mayonnaise (1 tablespoon or 15g): 0.7g sugar
Heinz Baked Beans (1/2 can or 200g): 9.8g sugar
Heinz Salad Dressing (2 tablespoons or 30g): 4g sugar
Can of Coke (330ml): 35g sugar
Can of Fanta (330ml): 33g sugar
Can of Red Bull (250ml): 27g sugar
Dorset Cereals Marvellous Pecan & Almond Muesli Crunch (45g serving): 12g sugar
Doves Farm Organic Wholegrain Cocoa Rice Pops (30g serving): 7g sugar
Ella's Kitchen Strawberry and Apple Oaty Biccies (18g serving): 5.1g sugar
Organix Goodies Apple and Oat Bars (30g serving): 9g sugar

The Impact of Sugar on the Immune System:

The immune system is a complex network of cells and organs that defend the body against infection and disease. When we consume sugar, it can have a significant impact on our immune system, particularly in the long term. Studies have shown that sugar can contribute to chronic inflammation, which can weaken the immune system and make us more susceptible to infections and diseases.

When we consume sugar, it causes a spike in our blood sugar levels, which triggers an insulin response. Over time, repeatedly consuming high amounts of sugar can lead to insulin resistance, where the body's cells become less responsive to insulin, which can lead to chronic inflammation. Chronic inflammation can damage tissues and organs throughout the body, including those that are involved in the immune response.

One study published in the American Journal of Clinical Nutrition found that consuming high levels of added sugars, such as those found in sugary drinks and processed foods, was associated with a greater risk of inflammation in the body. This inflammation can suppress the immune system's ability to fight off infections, making us more susceptible to illnesses such as colds, flu, and even more serious conditions like cancer. (Link between sugar and cancer coming up)

Another study published in the Journal of Clinical Investigation found that consuming high levels of fructose, a type of sugar found in many processed foods, can impair the ability of white blood cells to fight off infections. This can lead to chronic infections and an increased risk of developing diseases such as diabetes and heart disease.

In addition to its impact on inflammation, consuming high amounts of sugar can also damage the gut microbiome, which plays a crucial role in the immune system. The gut microbiome is made up of trillions of bacteria that help to digest food and regulate the immune system. When we consume high amounts of sugar, it can disrupt the balance of bacteria in the gut, leading to a condition known as dysbiosis. This can weaken the immune system and increase the risk of infections and autoimmune diseases.

Overall, while sugar can provide a quick source of energy, consuming high amounts of it on a regular basis can have significant negative effects on the immune system, making us more vulnerable to infections and diseases.

The link between sugar and cancer:

There is evidence to suggest that there may be a link between cancer and sugar consumption, although the relationship is complex and not fully understood. One way that sugar could potentially contribute to cancer development is through insulin production.

When we consume sugar, it causes a spike in blood glucose levels, which in turn triggers the release of insulin from the pancreas. Insulin is a hormone that helps the body to use and store glucose for energy. However, high levels of insulin can also stimulate cell growth, including cancer cells.

In addition, high sugar consumption can lead to inflammation in the body, which has been linked to cancer development. Sugar can also contribute to obesity, which is a risk factor for many types of cancer. Furthermore, high sugar intake can lead to insulin resistance, which has been associated with an increased risk of some types of cancer, such as breast and pancreatic cancer.

While the evidence linking sugar to cancer is not yet conclusive, it is generally recommended to limit sugar intake as part of a healthy diet and lifestyle to reduce the risk of developing cancer and other chronic diseases.

Inflammation and Sugar

Inflammation is a natural response that occurs when the body detects a threat, such as an injury or infection. However, when inflammation becomes chronic, it can lead to a range of health problems, including autoimmune disorders, cancer, and heart disease.

Sugar is a known contributor to chronic inflammation, as it increases the production of inflammatory molecules in the body.

Gut Health, PH :

The gut flora, or microbiome, plays a crucial role in our overall health, including digestion, immune function, and mental health.

The balance of good and bad bacteria in our gut is crucial, and consuming too much sugar can negatively impact this balance. This is because sugar is a food source for harmful bacteria, which can lead to an overgrowth of these bacteria in our gut, causing an imbalance.

When there is an overgrowth of harmful bacteria, it can lead to various digestive issues, including bloating, gas, diarrhoea, and constipation. Furthermore, an imbalanced microbiome can also weaken our immune system, making us more susceptible to infections and diseases.

Sugar can also affect the pH balance of our body. Our blood pH is tightly regulated, and even a slight shift towards acidity can lead to health problems. When we consume too much sugar, it can lead to an increase in acid production in our body, making it more acidic. This can lead to inflammation, which has been linked to a range of health problems, including heart disease, diabetes, and cancer.

In addition to these issues, an imbalanced pH level can also negatively impact our bone health, as our body may leach calcium from our bones to restore the proper pH balance. Moreover, it can affect the functioning of our cells, hormones, and enzymes, which can cause various health problems.

Therefore, it is important to maintain a healthy balance of gut bacteria and pH level by limiting our sugar intake and consuming a diet rich in whole foods, including fruits, vegetables, and lean protein. Additionally, probiotics and prebiotics supplements may also help promote a healthy microbiome.

Candida and Sugar:

Candida overgrowth is a well-known consequence of excessive sugar consumption. Candida is a type of yeast that naturally resides in our digestive system, but when it grows uncontrollably, it can cause several health problems, including thrush, digestive issues, and fatigue. Candida is a sugar-loving organism, which means that consuming too much sugar can significantly contribute to candida overgrowth in the gut.

When left untreated candida can lead to various long-term health issues. One of the most significant impacts is on the immune system. A weakened immune system can make us more vulnerable to infections, and it can also lead to autoimmune disease and cause chronic inflammation, which can contribute to many health problems, including arthritis, heart disease, and cancer.

Candida doesnt only affect the gut, it can also affect the brain leading to symptoms like brain fog, anxiety, and depression. Candida releases toxic byproducts that can cross the blood-brain barrier and interfere with neurotransmitter function. Over time, this can lead to a range of neurological problems.

It is essential to note that women are more susceptible to candida overgrowth than men. About 75% of women will experience candida overgrowth at some point in their life, compared to only 50% of men.

As mentioned above if left untreated, candida overgrowth can lead to severe health problems, including leaky gut syndrome, chronic fatigue syndrome, and autoimmune diseases. It is therefore crucial to seek treatment if you suspect you have candida overgrowth.

Modern medicine typically treats candida overgrowth with antifungal medications, such as fluconazole. However, functional medicine takes a more holistic approach to treating candida overgrowth, focusing on identifying and addressing the underlying causes of the condition (diet, lifestyle, toxicity, environmental).

Functional medicine doctors use a range of laboratory tests to diagnose candida overgrowth, including stool testing and organic acid testing. These tests can measure the levels of candida in the gut, as well as identify any other imbalances in the gut microbiome that may be contributing to the overgrowth or other health concerns. Once a diagnosis has been made, a functional medicine doctor will work with the patient to develop a personalised treatment plan.

A typical treatment plan for candida overgrowth may include a sugar-free diet (as candida feeds on sugar), assessing lifestyle and working on reducing stress (stress can further exascerbate candida), introducing antimocrobial foods and nutrients to help clear the candida overgrowth (these will vary depending on personalised results from stool analysis or organic acids test). The safest types of sugar to consume are natural sugars found in whole foods, such as fruits and vegetables as these food groups also have many other beneficial nutrients to support healing and optimal gut health. As a guide a daily amount of sugar intake for someone with candida should not exceed 25 grams!

Here is an example of a sugar-free meal plan for a day:

Breakfast: Avocado and spinach omelette with a side of mixed berries
Lunch: Grilled chicken salad with mixed greens, cucumber, and cherry tomatoes dressed with olive oil and lemon juice
Dinner: Baked salmon with roasted asparagus and sweet potato mash

The ingredients in this meal plan can contribute to healing candida overgrowth. Avocado is high in healthy fats and fibre, which can help regulate blood sugar levels. Spinach is a good source of magnesium, which can help reduce inflammation in the gut. Berries are low in sugar and high in antioxidants, which can help protect against oxidative stress. Chicken is a good source of protein, which is essential for building and repairing tissues in the body. Greens like cucumber and tomato are high in fibre, which can help promote healthy bowel movements. Olive oil is high in healthy fats and can help reduce inflammation in the body.

Lemon juice is a good source of vitamin C, which can help boost the immune system. Salmon is high in omega-3 fatty acids, which can help reduce inflammation and promote healthy gut flora. Asparagus is high in fibre, which can help regulate blood sugar levels. Sweet potato is high in fibre and low in sugar, making it a safe carbohydrate for those with candida.

Specific supplementation may also be recommended by your functional medicine doctor. Common supplements for candida overgrowth include probiotics, digestive enzymes, and anti-fungal herbs such as oregano oil and grapefruit seed extract.

For tailored protocols, it is important to work with an experienced healthcare practitioner, as candida can be tricky to clear especially if chronic.

Some common signs of candida overgrowth include chronic fatigue, bloating, gas, constipation, brain fog, and recurrent infections. If you are experiencing these symptoms, get in touch to arrange a free discovery call to discuss how I may be able to help support you. You can also check out my previous blog on Candida here.

If you are concerned about candida overgrowth and want a tailored plan on how to improve your health and well-being don't hesitate to book an appointment at our functional medicine clinic on Friday mornings.

Work With Me

A Sweet Trap for Your Health + Candida

A Sweet Trap for Your Health - Understanding the Link between Sugar and Your Health + Candida

Sugar is a prevalent ingredient in modern diets, found in a plethora of foods and beverages, both natural and processed. Despite its widespread use, many people remain unaware of the detrimental effects that sugar can have on their health, particularly when consumed in excess.

In this blog post, I will explore:

The origins of sugar, from the worst to the best

How much sugar we used to eat before it became a commercial industry and the amount of sugar we consume daily in 2023?

We will also delve into the immune system, and how sugar affects it.

The link between sugar and candida.

Finally, we will discuss treatment options, including functional medicine, and provide practical tips on how to reduce sugar consumption.

Where Does Sugar Come From?

Next on the list of sugars are “natural sugars”. Natural sugars are a type of sweetener that is derived from natural sources such as fruits, plants, and trees. They are often considered healthier alternatives to refined sugars due to their lower glycemic index and higher nutrient content.

Below is a list of the healthiest to least healthy sugars and their pros and cons!

Fruit Sugars

Honey

Maple Syrup

Coconut Sugar

Agave Syrup

Here is a list of sugars, from worst to healthiest:

Processed and heated sugars (e.g. white granulated sugar, high fructose corn syrup)

Fake sugars (e.g. aspartame, saccharin, sucralose)

Artificial sweeteners (e.g. sorbitol, maltitol)

Xylitol

Molasses

Agave syrup

Coconut sugar

Maple syrup

Honey

Fruit sugars

It's important to note that even the healthier options should be consumed in moderation, as excessive sugar intake can have negative health effects.

How Much Sugar Did We Use to Eat Before It Became a Multi-Billion Pound Industry?

To put the above figures into context here are some examples of hidden sugars that can be found in foods commonly consumed in the UK.

Breakfast cereals: Many breakfast cereals are loaded with sugar, even those marketed as "healthy" options. Some brands can contain up to 30% sugar per serving. Check the nutrition labels and aim for cereals with less than 5g of sugar per 100g.

Yoghurt: Flavored yogurts can be high in sugar, with some containing as much as 14g per 100g. Opt for plain yogurts and add fresh fruit or a drizzle of honey for sweetness. Watch out for “fat free” labelling too as this often means added sugar!

Sauces and dressings: Condiments such as ketchup, barbecue sauce, and salad dressings can be high in added sugars. Read the labels and choose options with less than 5g of sugar per serving.

Drinks: Soft drinks and fruit juices are notorious for their high sugar content. A can of coke can contain up to 9 teaspoons of sugar, while a small carton of orange juice can have up to 5 teaspoons. Water or unsweetened tea or coffee are better alternatives.

Ready meals: Many pre-packaged meals, especially those marketed as "low-fat" or "healthy," can be high in sugar. Check the nutrition labels and choose options with less than 5g of sugar per serving.

Baked goods: Cakes, biscuits, and pastries are often high in sugar. Opt for homemade versions made with natural sweeteners like fruit or honey instead.

Granola and energy bars: These can be marketed as healthy snacks, but many are loaded with added sugars. Read the labels and choose bars with less than 5g of sugar per serving.

An example of some popular foods and their sugar content can be found below. Note the “green washed” healthy options often contain very high sugar content too!

Heinz Tomato Ketchup (1 tablespoon or 15g): 3.8g sugar

Mars Bar (51g): 30g sugar

Twix (50g): 25g sugar

Nature Valley Cereal Bar (42g): 11g sugar

Branston Pickle (10g or 1 tablespoon): 2g sugar

Heinz Mayonnaise (1 tablespoon or 15g): 0.7g sugar

Heinz Baked Beans (1/2 can or 200g): 9.8g sugar

Heinz Salad Dressing (2 tablespoons or 30g): 4g sugar

Can of Coke (330ml): 35g sugar

Can of Fanta (330ml): 33g sugar

Can of Red Bull (250ml): 27g sugar

Dorset Cereals Marvellous Pecan & Almond Muesli Crunch (45g serving): 12g sugar

Doves Farm Organic Wholegrain Cocoa Rice Pops (30g serving): 7g sugar

Ella's Kitchen Strawberry and Apple Oaty Biccies (18g serving): 5.1g sugar

Organix Goodies Apple and Oat Bars (30g serving): 9g sugar

The Impact of Sugar on the Immune System:

Overall, while sugar can provide a quick source of energy, consuming high amounts of it on a regular basis can have significant negative effects on the immune system, making us more vulnerable to infections and diseases.

The link between sugar and cancer:

There is evidence to suggest that there may be a link between cancer and sugar consumption, although the relationship is complex and not fully understood. One way that sugar could potentially contribute to cancer development is through insulin production.

When we consume sugar, it causes a spike in blood glucose levels, which in turn triggers the release of insulin from the pancreas. Insulin is a hormone that helps the body to use and store glucose for energy. However, high levels of insulin can also stimulate cell growth, including cancer cells.

While the evidence linking sugar to cancer is not yet conclusive, it is generally recommended to limit sugar intake as part of a healthy diet and lifestyle to reduce the risk of developing cancer and other chronic diseases.

Inflammation and Sugar

Inflammation is a natural response that occurs when the body detects a threat, such as an injury or infection. However, when inflammation becomes chronic, it can lead to a range of health problems, including autoimmune disorders, cancer, and heart disease.

Sugar is a known contributor to chronic inflammation, as it increases the production of inflammatory molecules in the body.

Gut Health, PH :

The gut flora, or microbiome, plays a crucial role in our overall health, including digestion, immune function, and mental health.

The balance of good and bad bacteria in our gut is crucial, and consuming too much sugar can negatively impact this balance. This is because sugar is a food source for harmful bacteria, which can lead to an overgrowth of these bacteria in our gut, causing an imbalance.

When there is an overgrowth of harmful bacteria, it can lead to various digestive issues, including bloating, gas, diarrhoea, and constipation. Furthermore, an imbalanced microbiome can also weaken our immune system, making us more susceptible to infections and diseases.

In addition to these issues, an imbalanced pH level can also negatively impact our bone health, as our body may leach calcium from our bones to restore the proper pH balance. Moreover, it can affect the functioning of our cells, hormones, and enzymes, which can cause various health problems.

Candida and Sugar:

It is essential to note that women are more susceptible to candida overgrowth than men. About 75% of women will experience candida overgrowth at some point in their life, compared to only 50% of men.

As mentioned above if left untreated, candida overgrowth can lead to severe health problems, including leaky gut syndrome, chronic fatigue syndrome, and autoimmune diseases. It is therefore crucial to seek treatment if you suspect you have candida overgrowth.

Here is an example of a sugar-free meal plan for a day:

Breakfast: Avocado and spinach omelette with a side of mixed berries

Lunch: Grilled chicken salad with mixed greens, cucumber, and cherry tomatoes dressed with olive oil and lemon juice

Dinner: Baked salmon with roasted asparagus and sweet potato mash

Specific supplementation may also be recommended by your functional medicine doctor. Common supplements for candida overgrowth include probiotics, digestive enzymes, and anti-fungal herbs such as oregano oil and grapefruit seed extract.

For tailored protocols, it is important to work with an experienced healthcare practitioner, as candida can be tricky to clear especially if chronic.

If you are concerned about candida overgrowth and want a tailored plan on how to improve your health and well-being don't hesitate to book an appointment at our functional medicine clinic on Friday mornings.

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