5 Side-Effects of Added Sugar: Your Healthy Sugar Substitutes

Written by: Emmanuel

By liking what we do and living our meaning, we're in harmony with everyone and everything. Emmanuel van der Meulen. CEO, Peace Evolution.

Published: November 6, 2020

A large part of the population is addicted to sugar and the worst thing is that most are unaware of it. On the other hand, one might argue that sugar is essential and beneficial for humans; though this is the case, in its natural form we have ample natural sugars; there is thus no need to consume added sugar. There are healthy sugar substitutes.

Sugar is a Sweet Poison! If we really think about it, this makes perfect sense – the fact is, both poison and sugar are fatal; poison directly causes death and eating too much added sugar also gives rise to life-threatening health conditions which eventually lead to death. Are we able to instead, cut out consuming added sugar altogether? Consider benefits such as weight loss when cutting out added sugar. Yes, when cutting out added sugar you’ll almost immediately lose weight. It’s best to consider natural wholesome foods and drinks which contain adequate natural sugar, over healthy sugar substitutes.

white sugar lumps cubes | healthy sugar substitutes | Peace Evolution


More on Added Sugar Definition?

Sugar is added to almost every food and drinks we consume. Historically sugar was introduced as an elite commodity and has since become mainstream. Added sugars are sugars and syrups that are added to foods or beverages when they are processed or prepared, and stripped of their natural fiber.

This does not include naturally occurring sugars such as those in vegetables and fruits. Other names used for added sugars, almost like a disguise, include cane juice, evaporated corn sweetener, crystal dextrose, glucose, liquid fructose, sugar cane juice, high fructose corn syrup and fruit nectar. The main thing is that we become aware of natural sugar vs added sugar. Keeping in mind that healthy sugar substitutes exist.


What are Healthy Sugar Substitutes?

Firstly, though healthy sugar substitutes exist, the ideal way forward is to cut out added sugar as much as is possible and rather eat healthy wholesome food. Such food is easily found at the grocery store and regular and fruit and vegetable specialty stores. These are some healthy sugar alternatives: agave, coconut sugar, raw honey, stevia, dates. Keeping in mind the moment such alternative sweeteners are processed, they become suspect: then ask this: is natural sugar bad for you?


How Much Added Sugar Per Day Is Healthy?

Though zero added sugar is the healthiest, people ask these questions:

  • What is a healthy amount of sugar per day?
  • How much sugar should you consume a day?
  • How many grams of sugar a day is healthy?
  • How many grams of added sugar per day is healthy?
  • How much sugar intake is healthy?
  • Is sugar really bad for you?
  • What about replacing sugar with healthy sugar substitutes?
  • See further information on: Switch To Zero Added Sugar


What about Healthy Sugar Intake and Fruit Juices?

Numerous studies showed that almost no healthy sugar substitutes exist for wholesome foods and natural fruit juices. Almost all food and juices contain added sugar. Even brown sugar, light brown sugar, and dark brown sugar is refined and processed and not in its natural form. Thus brown sugar, though considered as healthy sugar substitutes is indeed merely added sugar? From the aforementioned, we see clearly, wholesome foods is the only way towards a healthy sugar intake.


5 Side-Effects of Added Sugar?

One way to transform the lives of most individuals is to know about the negative effects of added sugar. Here are 5 side-effects of consuming added sugar that everyone needs to know about:  

1. Dementia

We might already know that sugar affects the brain’s health and that a high level of blood sugar may lead to dementia, is a fact not known to everyone. According to this study from the Journal of Gerontology (Increased Fructose Intake as a Risk Factor For Dementia), excessive intake of added sugar possibly promotes dementia.

The collection of beta-amyloid proteins in the brain disrupts the normal functioning of the body and may be one of the causes of Alzheimer’s disease (a common cause of dementia). It is believed that a higher intake of sugar leads to an insulin reaction which might increase the buildup of beta-amyloid proteins and increase the risk of dementia in humans.

2. Nutritional Deficiencies

The higher consumption of added sugar has an instant impact on the nutrient profile of humans. You need to know that the foods rich in added sugar are usually low in nutrient density. It simply means when we eat sugar-rich foods, we ingest a large amount of food and get much fewer valuable nutrients. That is why every diet expert suggests eating more fruits, vegetables, legumes, beans, grains, among others, because they are low in sugar but rich in nutrients. This is also proved by the American Heart Association in Sugar and Cardiovascular Disease.

3. Bad Joint Health

The health of joints is usually not a problem for young adults. And, when added sugar is consumed regularly for many years, it contributes to inflammation which further gives rise to various health conditions such as arthritis. Arthritis is the disease that causes stiffness and painful inflammation of the joints. In other words, arthritis decreases the mobility of joints and thereby impacts our everyday activities.

4. Frequent Sickness

If we are sick every now and then, it may be a sign that we are consuming a large amount of sugar. Sugar is responsible for inflammation in the body and its higher levels might hit the immune system badly. As we very well know, the immune system defends the body against illnesses and infections, and a weak immune system caused by the excessive consumption of sugar may be a reason behind us frequently getting sick.

5. Cells Suffer

The process of oxidation is common in the cells of every living being. In the case of humans, this oxidation process is accelerated by the consumption of fructose. As a result, the risk of organ and tissue damage increases and simultaneously, the possibility of deteriorating health conditions such as kidney failure, liver diseases, and cataracts also increases.


In Summary

Everybody’s body is different, and it is not necessarily the case that excessive consumption of added sugar affects every person the same way. One thing is for sure though – high levels of sugar in the body are a real threat to the wellness and health of an individual, and we definitely need to find a way to reduce added sugar consumption.

Fortunately, there are several ways of finding out when sugar becomes a threat to health – by detecting the initial warning signs. For example, if you observe some unwanted physical reactions after consuming certain foods and drinks with added sugar, avoid consuming them.  Moreover, we may at any time cut out added sugar from our diet and start consuming it in its natural form. This helps in overcoming sugar addiction and gives us freedom from all kinds of risks associated with added sugar. 

Further questions:

  • What are artificial sweetener side effects?
  • What is aspartame danger, dextrose danger?
  • And what are high fructose corn syrup dangers, and what are high fructose corn syrup health risks?
  • Is cane sugar bad for you?
  • Lastly, do we have metabolic syndrome?
  • See further information on: Processed Food & Is Eating Vegan Healthy?

Your Healthy Sugar Substitutes

When we substitute sugar for wholesome foods like organic vegetables, fruit, and natural sugars (like those derived from fruit) we have the possibility to swap a healthy life for the added sugar side effects.

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