As the holiday season approaches, many indulge in sugary treats. Understanding the reasons behind our love for sugar and the potential consequences of overindulgence is crucial for maintaining our health. Below, experts offer insights into the complex relationship between sugar and our well-being.
Americans have a soft spot for Easter candy, spending over $5 billion in 2024 alone, with chocolate bunnies and eggs leading the favorites, according to the National Confectioners Association.
While enjoying a piece of candy during the holidays is fine, regularly consuming high amounts of sugar can lead to serious health issues.
Brenda Davy, a professor in the Department of Human Nutrition, Foods, and Exercise at Virginia Tech and a registered dietitian, states that consuming added sugars is linked to numerous negative health effects, including metabolic and cardiovascular diseases, weight gain, and poor dietary quality.
“Health organizations like the American Heart Association advise limiting foods and drinks high in added sugars,” Davy explains. “In general, it’s recommended that added sugar should constitute less than 10% of your daily caloric intake.”
For an individual consuming 2,000 calories a day, this amounts to around 200 calories from added sugars, roughly equivalent to seven or eight marshmallow Peeps.
“This limit should be even lower for children, as foods rich in added sugars can often displace more nutrient-dense options in their diet, which may hinder healthy growth and development,” Davy adds.
According to Alex DiFeliceantonio, an assistant professor at the Fralin Biomedical Research Institute at VTC, while very few behaviors are “hard-wired” in humans, the preference for sweet flavors is one of them. Notably, combinations of sugar and fat, like those in chocolate candies, are particularly rewarding for the brain.
As Easter draws near, with candy filling store shelves, Davy and DiFeliceantonio provide essential guidelines for enjoying sweets responsibly during this festive time:
Why We Crave Sugar
DiFeliceantonio explains that glucose serves as the brain’s primary fuel. This biological need drives behaviors aimed at ensuring a steady supply of this vital source of energy.
“Your brain operates on glucose—that’s its main source of fuel,” DiFeliceantonio says. “In our evolutionary past, it was advantageous to consume resources when they were available. However, in today’s world, this tendency can lead to overconsumption.”
In essence, our brains are simply fulfilling their role, but contemporary society offers far more sugar than our bodies require.
Consequences of Excess Sugar Intake
Davy emphasizes that prolonged excessive consumption of added sugars contributes to weight gain and heightens the risks of various health problems.
“It’s essential to distinguish between sugars found naturally in foods, like fruits, and added sugars,” Davy clarifies. “Fruits are rich in fiber and essential nutrients that promote good health. They play a vital role in healthy eating patterns, such as the DASH and Mediterranean diets.”
Moreover, sugar consumption can impact not just our physical health but also long-term brain health.
“Long-term high sugar intake can lead to weight gain and, in some individuals, type 2 diabetes,” warns DiFeliceantonio. “These conditions can adversely affect the brain, increasing inflammation—particularly in the hypothalamus, which is instrumental in maintaining energy balance. Elevated blood sugar levels and diabetes are associated with cognitive decline and an increased risk of Alzheimer’s disease.”
Children and Candy Consumption
Children have heightened energy requirements during growth spurts and depend on carbohydrates for their development. However, DiFeliceantonio stresses that candy isn’t the ideal source of these carbohydrates.
“Children need carbohydrates to support their growth,” she explains. “However, it’s clear that most of these carbohydrates shouldn’t come from candy.”
Source: Virginia Tech
In summary, while holiday sweets can be enjoyed in moderation, being mindful of sugar intake is essential to safeguard your health and well-being. Understanding the science behind cravings can empower us to make better choices during festive seasons.
