19 May 2025

If you want to learn a lot about sugar in an entertaining - albeit disturbing, in parts - way, check out That Sugar Film, where Australian Writer/Director Damon Gameau does a deep dive into sugar culture, while experimenting on his own body (consuming 40 teaspoons of sugar per day in “healthy” foods for 60 days!) a la Supersize Me. Spoiler alert: it does not go well for his body!

In the film, Mr. Gameau acquires a fatty liver in 3 weeks - faster than his doctor had ever seen. He was not eating candy and cake - it was real[ish] foods that contain sugar, like cereal, yogurt and tomato sauce. But even though sugar* has been implicated in heart disease, cancer and diabetes risk, today I'd like to focus on longevity.

Sugar molecules bind to proteins and lipids (fats) in your body to produce advanced glycation end products, the aptly named AGE's. AGE's increase inflammation in your body and build up over time, so, as you age your body becomes less resilient. The relationship is dose dependent - the more you eat, the more sugar ages you.

Assessing the research as a whole, sugar has been found to impact metabolic health, cardiovascular outcomes, cancer outcomes, body weight and belly fat (the type that puts you at greatest risk). Emerging human data also links sugar intake with risk of dementia. With heart disease and cancer remaining the top causes of death in the US (over 1.5 million in 2022), it only makes sense to be mindful about sugar intake…as part of an overall healthy lifestyle.

Most people know sugar is not good for them - but it's a habit that's so hard to break! So what to do? First know: your habit is not your fate! With a little effort, it's possible to train our tastebuds to enjoy less sweet. The craving for sugar starts in the gut - every time you drink that soda or cookie, you are feeding the bacteria that crave more.

The other [related] mechanism at work is your blood sugar fluctuation. Every time we consume sugar (or ultraprocessed foods containing it), an infusion of simple sugars - those not packaged with fiber as in whole grains, fruits, vegetables, legumes, nuts, or seeds -causes a rapid spike in blood glucose. In response, your body releases insulin, which often leads to a blood sugar drop even lower than before. This triggers your cells to signal hunger again, continuing the cycle. Now, you're on the blood sugar rollercoaster (I don't care if you're into thrill rides - this is one you don't want to live on).

All this to say - it's not your fault. We have a food environment that adds sugar at every turn, a culture that reinforces the power of sugar to make us happy, and a physiology that demands sugar when we try to quit. Mounting evidence indicates that excess sugar intake may even become as addictive as street drugs. But there is something we can do about it!

If nothing else, I'm a realist. All-or-none thinking just doesn't do it for me (if you're different, please do it your way). In practical terms, moderating added sugar intake is strongly associated with improved longevity and better quality of life. So here's what I would recommend to reduce the adverse effects of sugar on health and longevity (based on WHO guidelines and personal experience):

Aim for <10% of daily calories from added sugars. In practical terms, this means consuming less than 25 g/day (~6 teaspoons) of added/free sugars and limiting the consumption of sugar sweetened beverages to less than one serving/week (~8 oz).

Train your tastebuds. For example, gradually dilute your sweet drinks with seltzer or water; over time, you may find you prefer the less sweet version and the impact may ripple out to other sweet cravings. Pay attention to habits. Do you really “need” to have dessert after dinner? Wait ten minutes and see if you still crave it.

Choose natural sweets more often (no, I don't mean Stevia).  Make ample use of fruits to sweeten your day. If you're craving a super- sweet sensation (in moderation), try dates - there's some evidence that they have a lower glycemic index than other sweeteners.

Read food labels. You may be surprised to find sugar hidden in foods that don't even seem sweet (see pic and * below). Be an educated consumer and learn more about what fuel you're adding to your tank!

Pattern over perfection. The quality of the diet matters more than isolated nutrients—diets rich in whole plant foods, low in ultra-processed foods, and minimal in added sugars support healthy aging. Where longevity and vitality are concerned, sugar may keep it short and sweet, but healthy habits lead to a life that's long and limitless!

*I want to differentiate between added sugar and the sugars that naturally occur in foods. Added sugar is the refined kind - no foods are found in nature with this concentration of sweet. This is why we often find real foods less tantalizing after a sugar-sweetened drink. It's all relative. The [relatively] new nutrition facts label makes it easy to find the added sugar, but good luck searching for it in the ingredients! Some foods contain several types of sugar (it's a sneaky way for food makers to keep it from being the first - most predominant - ingredient!). Always be curious.