Too Much Sugar: The Nutrients You Miss When Foods Are Displaced

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Curious about how eating too much sugar affects nutrition? In this article, we explore what beneficial nutrients might be missed due to a high-sugar intake. We discuss how a diet rich in sugar can impact overall health and contribute to specific nutrient deficiencies. Additionally, we provide insights on how nutritional supplements could mitigate some of the harmful effects of excessive sugar by replenishing missing nutrients for those who continue to consume a sugar-rich diet.

The Problem With Sugar

Eating a lot of high-sugar foods can make your diet less nutritious. When you consume sugary items like sodas, candies, and desserts, these foods often provide lots of calories but few essential nutrients like vitamins and minerals. This means you might end up eating enough calories but still not getting the nutrients your body needs to stay healthy. Over time, if you keep eating these kinds of foods instead of more nutritious options like fruits, vegetables, and whole grains, your body may lack the necessary nutrients to function properly, leading to poorer overall health.

How Much Sugar Is Too Much?

Eating too much sugar can seriously undermine a person’s health. According to the World Health Organization (WHO), people should limit their intake of free sugars to less than 10% of their total daily calories. They go on to say that you can reap even greater health benefits by cutting sugar to less than 5%—or roughly 25 grams (6 teaspoons) per day. These guidelines are not just aimed at reducing diseases like type 2 diabetes, obesity, cardiovascular disease, non-alcoholic fatty liver disease, and cavities, they are important for day to day energy levels.

Sugar, while a source of immediate energy, does not contribute to a feeling of wellness. High sugar consumption displaces nutrient-dense foods in the diet, reducing the intake of essential nutrients necessary for the health of every cell in the body. Cells rely on these nutrients to produce ATP (adenosine triphosphate), the energy currency of the cell. Without adequate nutrients, people experience increased fatigue and a decline in mental sharpness.

Moreover, diets high in sugar can lead to dysbiosis, an imbalance in the gut microbiota. This imbalance can affect digestion, absorption of nutrients, and the immune system, and lead to a host of digestive issues. Unstable blood sugar levels caused by high sugar intake can also lead to mood fluctuations and irritability, as rapid spikes and drops in glucose levels impact the brain’s regulation of emotions.

Incorporating a balanced diet rich in vitamins, minerals, and other nutrients can help maintain stable blood sugar levels, support gut health, and enhance overall health. Reducing sugar intake is not just about cutting calories—it’s about increasing the nutrient density of the diet to support the body’s complex systems. For sustained health and energy, prioritizing foods that contribute to well-rounded nutrition is essential.

What Food and Lifestyle Factors Are Important For Health?

• Prioritize whole, unprocessed foods: Opt for whole grains, fruits, vegetables, lean proteins, and healthy fats to provide essential nutrients without excessive added sugars.
• Read food labels: Be vigilant about checking food labels for hidden sugars and opt for products with minimal added sugars or choose alternatives with natural sweeteners.
• Limit sugary beverages: Reduce consumption of sugary sodas, fruit juices, energy drinks, and sweetened teas, opting instead for water, herbal teas, or infused water for hydration.
• Incorporate fiber-rich foods: Include fiber-rich foods like vegetables, legumes, and whole grains in meals to help slow down the absorption of sugars and promote satiety.
• Balance meals and snacks: Aim for balanced meals and snacks that include a combination of carbohydrates, protein, and healthy fats to help stabilize blood sugar levels throughout the day.
• Practice portion control: Be mindful of portion sizes, especially when indulging in sugary treats, to prevent excessive sugar intake.
• Stay active: Regular physical activity can help improve insulin sensitivity and mitigate the negative effects of a high-sugar diet on metabolism and overall health.
• Manage stress: Chronic stress can contribute to unhealthy eating habits and cravings for sugary foods, so prioritize stress management techniques such as meditation, yoga, or deep breathing exercises.
• Get adequate sleep: Aim for 7-9 hours of quality sleep per night to support proper metabolic function and reduce cravings for sugary foods triggered by fatigue.

What Nutritional Supplements Are Recommended for Reducing the Harm of A High Sugar Diet?

Some nutritional supplements can be beneficial for mitigating the effects of a high-sugar diet. Here are a few that are commonly recommended:

• A Multivitamin:
  • Chromium: Helps regulate blood sugar levels and improve insulin sensitivity. Chromium, a trace element found in the diet and available as a supplement, may help manage diabetes by improving insulin sensitivity, enhancing lipid metabolism, and possibly reducing depression symptoms. /PMC7270423
  • B-vitamins: B-vitamins, particularly B1 (thiamine), B3 (niacin), and B6 (pyridoxine), are involved in carbohydrate metabolism and may support energy production from sugars. B vitamins, found in foods like meat and leafy greens, are essential for energy production, brain function, and DNA synthesis. They need to be consumed daily, and while deficiencies can lead to health issues, most B vitamins are safe even at higher intake levels. /PMC9662251
  • Vitamin D: Plays a role in insulin secretion and sensitivity. Vitamin D, while essential for bone health, may also influence insulin resistance and the risk of type 2 diabetes by affecting the immune system and inflammation. /PMC3440067
  • Zinc: Plays a role in insulin storage and release, and deficiency reduces glucose tolerance. Zinc supplementation has been shown to improve blood sugar control, cholesterol levels, and blood pressure in people with diabetes, according to a review of 25 studies. /PMC3407731
• Magnesium: Supports glucose metabolism and helps regulate insulin levels. Magnesium supplements have been shown to lower blood sugar levels and improve insulin sensitivity in people with diabetes and those at risk, suggesting they could help manage or prevent diabetes. /PMC8619199
• More: A high-sugar diet is associated with insulin resistance, fatty liver, inflammation, oxidative stress, aging, gut dysbiosis and higher cancer rates, it is important to reduce intake. Yet, these supplements may help reduce some of the harms.
  • Milk Thistle: This contains a compound called silymarin, which may help protect the liver from damage caused by high sugar intake and improve insulin sensitivity. Silymarin supplementation appears to safely lower blood sugar, bad cholesterol, and inflammation while slightly increasing good cholesterol, making it a possible effective option for managing diabetes and high cholesterol. /PMC7535778
  • Berberine: Helps lower blood sugar levels and improve insulin sensitivity. Berberine effectively lowers blood sugar levels in people with type 2 diabetes without increasing the risk of side effects or hypoglycemia, making it a safe and promising treatment option. /PMC9709280
  • Alpha-Lipoic Acid: Acts as an antioxidant and may improve insulin sensitivity. Alpha-lipoic acid (ALA) is a natural compound with antioxidant properties that helps improve insulin sensitivity and is commonly used to treat nerve pain in diabetes. It’s also used for conditions like metabolic syndrome, PCOS, and obesity. /PMC9824456
  • Omega-3 Fatty Acids: Have anti-inflammatory effects and may help reduce insulin resistance. Omega-3 fatty acids, found in fish oils, may help manage this by influencing inflammation and cellular stress. /PMC5872768 /PMC10305526
  • Probiotics: May help improve gut health and reduce inflammation, and may benefit those with insulin resistance. Probiotics and prebiotics, as dietary supplements, may help improve gut health, reduce inflammation, and lower blood sugar by boosting hormones that help control glucose. Increasing the intake of these supplements could be a new strategy to support T2D treatment. PMC10280329 /PMC10879501 /PMC7656736
  • Vanadium: Some studies suggest it may improve insulin sensitivity, although more research is needed. /PMC6373340
  • Ginseng: Certain types of ginseng, such as American ginseng and Asian ginseng, have been studied for their potential to improve glucose metabolism and insulin sensitivity. Ginseng, through its active compounds called ginsenosides, may help manage type 2 diabetes by improving insulin function and reducing inflammation. /PMC6943541 Panax ginseng may help prevent and treat diabetes by regulating insulin, glucose metabolism, and inflammation. /PMC3659569
  • Fenugreek: Contains soluble fiber and compounds that may help lower blood sugar levels and improve insulin sensitivity. This study tested fenugreek seeds in human volunteers and found that they improved insulin sensitivity and glucose tolerance, especially in those with impaired glucose responses. The benefits were linked to a reduction in melanin-concentrating hormone (MCH) levels. /PMC5877632 . The results showed that fenugreek significantly lowered fasting blood sugar, post-meal glucose levels, and HbA1c (a marker of long-term blood sugar control). It also improved cholesterol and triglyceride levels. /PMC10531284
  • Green Tea Extract: Contains antioxidants called catechins, which may help improve insulin sensitivity and reduce blood sugar levels. A meta-analysis found that green tea significantly reduces fasting blood sugar and HbA1c levels, with high-quality studies also showing a reduction in fasting insulin, suggesting benefits for glucose control and insulin sensitivity. PMID: 23803878
  • Resveratrol: Found in red grapes and berries, resveratrol has been studied for its potential to improve insulin sensitivity and reduce inflammation. Resveratrol may help improve insulin sensitivity and reduce insulin resistance in type 2 diabetes by enhancing glucose uptake and improving blood flow to muscles. /PMC6165300

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Supplement Safety Information

Nutritional supplements can be a safe and effective tool for mitigating the effects of a high-sugar diet when used appropriately and in consultation with a healthcare professional. Many of these supplements, such as chromium, magnesium, and omega-3 fatty acids, are naturally occurring substances in the body or in foods and have been extensively studied for their role in supporting overall health and metabolic function. When taken as directed and as part of a balanced approach to nutrition and lifestyle, these supplements can help optimize blood sugar levels, improve insulin sensitivity, and reduce inflammation without significant adverse effects. However, it’s essential to choose high-quality supplements from reputable sources and to avoid exceeding recommended dosages to minimize the risk of adverse reactions. Additionally, supplements should complement, not replace, a healthy diet and lifestyle, including regular physical activity and stress management, for the most comprehensive approach to mitigating the impacts of a high-sugar diet.

Medication Interactions:

• Metformin: Metformin may reduce blood sugar levels, so combining it with supplements that also lower blood sugar levels, such as chromium or berberine, could enhance the effects and increase the risk of hypoglycemia. Monitoring blood sugar levels closely and adjusting medication doses as needed is recommended.
• Insulin: Taking supplements that affect blood sugar levels, such as cinnamon or alpha-lipoic acid, alongside insulin therapy may alter insulin requirements. It’s important to monitor blood sugar levels closely and work with a healthcare provider to adjust insulin doses accordingly.
• Sulfonylureas (e.g., Glipizide, Glyburide): Supplements like fenugreek or green tea extract that also lower blood sugar levels may potentiate the effects of sulfonylureas, increasing the risk of hypoglycemia. Close monitoring of blood sugar levels and adjustment of medication doses may be necessary.
• Thiazolidinediones (e.g., Pioglitazone, Rosiglitazone): Some supplements, such as resveratrol or omega-3 fatty acids, may have additive effects on insulin sensitivity when used in conjunction with thiazolidinediones. Monitoring for signs of hypoglycemia or other adverse effects is advisable.
• Alpha-glucosidase inhibitors (e.g., Acarbose, Miglitol): Certain supplements, such as cinnamon or fenugreek, may affect carbohydrate metabolism and could interact with alpha-glucosidase inhibitors, altering their effectiveness. Close monitoring of blood sugar levels and medication adjustments may be necessary.
• DPP-4 inhibitors (e.g., Sitagliptin, Saxagliptin): Supplements like berberine or magnesium may affect glucose metabolism and could interact with DPP-4 inhibitors, although specific interactions are less well-established. Monitoring for changes in blood sugar control is recommended.
• GLP-1 receptor agonists (e.g., Exenatide, Liraglutide): Supplements that influence insulin secretion or sensitivity, such as cinnamon or vitamin D, may interact with GLP-1 receptor agonists, although specific interactions are not well-documented. Close monitoring of blood sugar levels and symptoms of hypoglycemia or hyperglycemia is advisable.

Supplement Interactions:

• Chromium: Chromium supplements may enhance the effects of other supplements that lower blood sugar levels, such as berberine or cinnamon.
• Cinnamon: Cinnamon supplements, known for their ability to improve insulin sensitivity, may interact with other supplements like alpha-lipoic acid or omega-3 fatty acids, which may enhance their effects on blood sugar regulation. Monitoring blood sugar levels and adjusting supplement doses accordingly may be necessary.
• Berberine: Berberine, which helps lower blood sugar levels and improve insulin sensitivity, may interact with supplements like magnesium or zinc, affecting their effectiveness in regulating glucose metabolism. Monitoring blood sugar levels and consulting with a healthcare professional is recommended when combining these supplements.
• Alpha-Lipoic Acid: Alpha-lipoic acid supplements, known for their antioxidant properties and potential to improve insulin sensitivity, may interact with supplements like vitamin D or probiotics, which could affect their absorption or effectiveness. Monitoring for any adverse effects or changes in supplement effectiveness is advisable.
• Omega-3 Fatty Acids: Omega-3 fatty acids, with their anti-inflammatory effects and potential to reduce insulin resistance, may interact with supplements like resveratrol or green tea extract, possibly enhancing their effects on metabolic health. Monitoring for any changes in blood sugar levels or overall health is recommended when combining these supplements.
• Vitamin D: Vitamin D supplements, important for insulin secretion and sensitivity, may interact with supplements like magnesium or probiotics and could affect their absorption or effectiveness. Monitoring for any adverse effects or changes in supplement effectiveness is advisable.
• Magnesium: Magnesium supplements, essential for glucose metabolism and insulin regulation, may interact with supplements like zinc or fenugreek, affecting their effectiveness in managing blood sugar levels. Monitoring blood sugar levels and consulting with a healthcare professional is recommended when combining these supplements.
• Probiotics: Probiotic supplements, are beneficial for gut health and may reduce inflammation associated with insulin resistance, may interact with supplements like cinnamon or green tea extract, and could influence their effects on metabolic health. Monitoring for any changes in digestive health or overall health is advisable when combining these supplements.
• Green Tea Extract: Green tea extract supplements, containing antioxidants called catechins that may improve insulin sensitivity, may interact with supplements like resveratrol or fenugreek, possibly enhancing their effects on blood sugar regulation. Monitoring for any changes in metabolic health or overall health is recommended when combining these supplements.

Food First!

Although this article discusses supplements in detail, don’t forget that we are absolutely committed to the “Food First” approach to nutrition. When it comes to your health, the totality of your eating habits far surpasses the impact of individual nutrients or any single supplement you consume. Even though this article doesn’t delve into the broader picture of your overall diet, it’s crucial to keep this element at the forefront of our minds. Your food needs to provide all the vitamins, minerals, fiber, and phytochemicals to nourish your body systems down to the cellular level.

Food choices, rather than supplements, are the most critical factors for a healthy gut microbiome. These trillions of tiny inhabitants in your gut affect your brain waves; they orchestrate your immune system. They possess the power to create molecules that can switch genes on or off and are even capable of synthesizing neurotransmitters. Opting for organic foods and steering clear of plastic packaging (including those labeled BPA-free) is a smart move to limit toxin exposure. The sum of all these parts leads to a powerful conclusion: the ultimate key to your health lies in the quality and balance of the food you consume. Supplements are secondary.

What To Eat

To Sum It Up

In conclusion, nutritional supplements can offer valuable support for persons navigating a high-sugar diet, providing a range of potential benefits such as improved blood sugar control, enhanced insulin sensitivity, and reduced inflammation. From chromium to omega-3 fatty acids, these supplements can complement dietary choices and contribute to overall health. However, it’s essential to approach supplementation with caution and to prioritize a balanced diet rich in whole, unprocessed foods as the foundation of good nutrition. By combining the benefits of nutritional supplements with informed dietary choices, people can optimize their health, even in the face of a high-sugar diet.

This Article is Not a Substitute for Medical Advice

Dietary supplements are not designed to diagnose, treat, cure, or prevent any disease. The Supplement Sciences website seeks to provide comprehensive access to the most relevant supplement information along with convenient online ordering. We do not provide medical advice and cannot guarantee that every product suggested is completely without risk. Since each person is unique in their health history and medication use, it is important to discuss supplements with your personal physician. Specifically, pregnant women and individuals being treated for cancer or liver or kidney problems must consult their physician about every nutritional supplement they plan to take. People taking medications for the treatment of HIV or with a history of organ transplant must not take supplements without consulting with their physician.