Some researchers say any amount you consume is too much, given the nature of humans to abuse what makes them feel good, and other researchers say moderation is enough to keep sugar on your table.
Who is right?
It’s a matter of opinion since no one will agree on findings from all the research that has been done.
The main difference is that fructose, found in fruits and which we almost never consume in a pure state by itself is not the same as refined white sugar or sucrose, which has glucose bonded to pure fructose. In the past, people who lived in the parts of the world where sugar cane grew, would chew on the pieces of the cane sugar stalk to extract the sweetness, not getting the pure extracted sucrose in the quantities we consume it in today.
As sugar cane production spread by conquering civilizations and sugar refinement improved, the addition of purer sucrose/fructose sugar to our diet increased. Soon, companies were using refined sugar to make all kinds of products for our sweet tooth.
In the 1800s new inventions and processes were born:
Hershey chocolate and the candy industry, Jell-o, Coca-Cola and the soda industry, the invention of the Ball canning jar and the need for pure sucrose sugar to can with, and so on.
High fructose corn syrup, invented in the 1970s to circumvent the high price of refined sucrose sugar by the soda industry, and sucrose, though different in chemistry, affect the body the same way. When we eat a large volume of sugar (or HFCS) at once, say when eating a slice of frosted birthday cake, or drinking a single 12-ounce can of soda; our bodies are overwhelmed.
The liver reacts by storing excess fructose as fat as fast as it can, but the overflow goes straight into our bloodstream and triggers a call for insulin to have the sugar deposited into the cells for energy production. That is the “high” from a sugar rush.
As the body tries to cope with the ocean of sugar left, the liver and kidneys try to process it out of our bodies as fast as it can, first as fat storage, then as urine. If the pancreas has not been able to produce enough insulin to rid the bloodstream of sugar, the sugary blood circulates in the body, bringing an overload of sugar to all the organs, making them work overtime.
This is the sugar “low” we feel as the body cannot absorb any more sucrose or turn it into energy. Our insulin stops working to clear the bloodstream of sucrose overload and our cells become “insulin resistant”. We feel tired and want to go to sleep. The high blood sugar starts to damage our organs and body systems and functions over time.
Metabolic Syndrome is the disease that consistent high blood sugar brings on and is the underlying cause of obesity and insulin resistance, which leads to diabetes, and eventually leads to heart disease, kidney disease and cancer.
No researchers can define what amount of sugar consumption is too much or what a daily dose should be. We are on our own to eliminate refined sugar and to stop the diseases that follow sugar consumption, ourselves.