When it comes to New years resolutions or if we are preparing for the next summer holiday the first thing we think about is hitting the gym again or starting the latest FAD diet.  It is rare that we actually proactively change or consider reducing our sugar content, as most people think its not that bad or won’t harm you as much as other things, but are they right? How detrimental is sugar to our system?

In this article we will be answering these questions and reviewing some of the implications of having high sugar content and what it can lead to.

First of all we need to know what are normal sugar levels?

Without trying to be vague it depends on the individual, if they have a condition such as diabetes or their individual somatotype. To give a good indication it is normally between 70 and 80 mg/dL, but do not take this as an absolute, it can be perfectly normal for you to have 60 or 90 mg/dL.

Here are the main reasons why you should think of reducing sugar first and think of the gym second:


Liver Overload

Your liver is one of your main organs and should be looked after. If you eat a large amount of added sugar you are overloading your liver with fructose, which can turn into fat when the liver has a large amount of glycogen to metabolism. In small doses fructose is a great energy store, but when overloaded the body deems it surplus to requirements which is when then fat conversion begins. This in turn can lead to more serious issues such as liver disease, which over time can cause early an early death through liver failure.

Insulin Hormonal Problems

Our pancreas makes insulin and when our body starts resisting insulin this can be a major problem as our pancreas simply makes more, which doesn’t sound that bad right? Wrong, it will lead to type two diabetes as our blood stream is overloaded with insulin and our pancreas gets put under immense stress to keep producing insulin to keep blood sugar levels under control and it can crash, which is how type two diabetes occurs. If your lucky it can just mean that you put on a load of weight and become obese or if it becomes chronic cardiovascular disease and metabolic syndrome, which are as bad as it sounds.

Insulin is one of the most important and influential hormones in our body. It plays a key role in regulating our blood sugar levels. It tells our body to burn glucose, which is what we want it to do. When this process is overloaded from excessive sugar quantities entering the blood stream the cells where the sugar is being diverted to start becoming resilient and resistance the absorption, which leads to all those problems.

Make yourself hungrier

Next time you reach to grab a fructose based treat, you may want to think again. Food that is high in fructose in particular actually can make you hungrier and thus increase your calorie intake than if you had substituted it for something sugar free. Through eating sugar, which causes a natural release of endorphins from the brain, this feeling becomes addictive and leads to over indulging which as we know can lead to us outing on weight.

Not all calories effect the body to the same degree and are not equal in property, so when someone says how many calories have you consumed today, remember it is the quality that matters more than the quantity. Taking in large calorie intakes of sugar is not the same therefore if it was protein or carbohydrates for example. A high sugar based calorie intake will severely influence your hormones and chemicals released and will not reduce ghrelin, the hunger hormone to anywhere the near the same effect as other food types. This will in turn lead to obesity and chronic diseases long term if not properly addressed.

Cholesterol & heart disease 

As most of us know heart disease kills more people than cancer and is the world’s biggest problem within the average human. Frequently heart disease has been blamed on saturated fat levels being to high that causes high levels of cholesterol, within out system and subsequently heart disease. This is actually not true, the main cause is from sugar!

Sugar in the form of fructose causes many harmful problems for the body such as abdominal obesity, increased triglycerides and oxidized LDL, which can be extremely detrimental to your health.

Just in case you have read this and still thought that you might grab that Mars bar out of the fridge, here are another thirty reasons sugar is bad for you and hopefully this might make you think twice:

1. Causes tooth decay

2. Sugar can lead to chromium deficiency

3. Sugar can cause atherosclerosis

4. Hyperactivity (not necessarily a good thing)

5. Alter mineral damage within the body

6. Create liver inflammation

7. Sugar can influence your hormones negatively

8. Sugar can make you more susceptible to stomach upsets by increasing its acidity

9. Has been linked to depression and anxiety

10. Causes copper deficiency

11. Links between osteoporosis and high sugar intake

12. Leads to varicose veins

13. Can cause kidney damage

14. Affects the absorption of vital metals in to the digestive system

15. Linked to blood clots and strokes

16. Causes decreased activity and drowsiness

17. Cause arthritis

18. Cardiovascular disease

19. Can lead to the development of cancer

20. Has links to poor eye sight

21. Sugar can cause free radical formation in the blood.

22. Tendons & ligaments become more susceptible to damage

23. High sugar intake accelerates the ageing process

24. Can Cause Yeast Infection

25. Links between alcoholism and high sugar intake

26. Sugar can lead to periodontal disease

27. Excessive sugar can cause anxiety, depression in children

28. High sugar content consumed during pregnancy can cause unhealthy birth weights in babies

29. Can cause dehydration in new born babies

30. Sugar can contribute to eczema in children.

Next time you think about getting into shape or adding that third sugar to your coffee in the morning, remember the long term issues that a high sugar consumption can result and think sugar free first as it could pre-long your life.

Author Bio

Managing Director


Luke Hughes

Luke is a multiple gym owner and owner of the fitness education company Origym. He loves everything fitness, especially cycling and football.