The Unsweet Side of Sugar

By Dr Precious Sibiya

Hope we all had merry Christmas. This festive season usually comes with a lot of indiscipline; and l bet you if the stomach were a person, it would seasonally take flight to escape abuse. People , and by default, animals,tend to eat and drink excessively during Christmas. A healthy balanced diet usually amounts to 2,500 and 2000 calories respectively for men and women. However , it’s said on 25th December alone, an average Brit can down 6000 calories. As an average Zimbabwe , l will leave you to estimate how many calories you downed on Christmas Day alone .

Sugar intake generally tends to spike with festive delicacies, desserts, snacks cakes,sweets,fizzy drinks ,ice cream and you can add on to the list. Being a time of extravagance, most of us get away with gluttony because it’s Christmas.

Sugar comes a long way.It is widely believed that cane sugar was first used by man in Polynesia from where it spread to India. In 510 BC the Emporer Darius of Persia invaded India where he found “the reed which gives honey without bees”. The secret of cane sugar was kept a closely guarded secret whilst the finished product was exported.

Contrary to “history”, our Ndebele King Lobengula did not trade our country for sugar.

Over the years, we have enjoyed its sweetness and recently the joy of sugar taxes that compliment the negative effects of its sweetness.

I was born or blessed with a sweet tooth. We come a long way with sugar. I lost most of my molars by the age of 18 🦷 due to that irresistible alliance with the sweet delicacy.

As l started to appreciate and understand health and lifestyle , issues l discovered that sugar was not just threatening my teeth but my vital organs too.

I have managed to cut down my intake to a single teaspoon per mug of tea or coffee. I need more prayers going further. The art of cutting down sugar is spiritual, kkkk yes. It requires collective responsibility and serious commitment with your tastebuds, your mind and your tummy.

As Zimbabweans we undoubtedly consume significant amounts of sugar. Wait a minute it reminds me of my rural folk who used to shove eight or so full to the brim tablespoons of sugar in a tiny teacup , accompanied by a sweet cream bun. This is not a joking matter, we need prayers for this serious health hazard guys. Such behaviour has contributed to a rise in non-communicable diseases (NCDs) like hypertension, diabetes and obesity. Our transition to processed Western diets with hidden sugars in foods make it even worse. Our Finance Minister Honourable Mthuli was left with no other option except to introduce sugar taxes so as to would curb such consumption. While our per capita sugar consumption (around 24kg/year) is above the African average, it's lower than South Africa's, but the health impact is significant due to poor dietary choices and lack of awareness on refined carbs. This raises serious health concerns and economic burdens because a prosperous nation emanates from with a healthy population.

So what are the red flags of excessive sugar consumption.

* High Consumption: Zimbabwe's per capita sugar consumption (around 24 kg/year) is higher than the African average (17.2 kg/year) and rising, with recent spikes noted.

* "Hidden" Sugars: A large portion of sugar intake comes from processed foods, snacks, sodas, and condiments, not just sweets.

* Rising NCDs: Increased sugar intake, alongside refined starches, fuels NCDs, with 1 in 3 deaths in Zimbabwe linked to these conditions.

* Diabetes Burden: Diabetes prevalence is rising, and many cases go undiagnosed, linked to diet and lifestyle changes. 

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Contributing Factors

* Dietary Shift: Urbanization and trade liberalization have introduced more processed, high-sugar foods, displacing traditional diets.

* Substance Abuse: Youths often consume large amounts of sugar to counteract effects of alcohol and drug use, creating a dangerous cycle.

* Economic Constraints: While disposable income limits sugar purchases, cheap refined foods remain accessible. 

Whilst sugar gives us energy, we are encouraged to take it in moderation. If we don’t control our sweet cravings , the following health issues may arise :

1. High Blood Pressure

Normal blood pressure is 120/80 or lower. Both salt and sugar can spike blood pressure. Researchers recommend that limiting sugar intake is more important than reducing sodium injection when it comes to healthy blood pressure. 

2. Obesity

Excess sugar equals excess calories. And lm sure most of us this festive season have gained more weight over a week. High levels of sugar boost insulin production which stores excess fat in the belly. At this juncture, l would have emphasised this point with random photographs of some bellies, but l will allow peace to prevail as we near the end of a great year. Trust me, it would be a worthwhile new year’s resolution to have sugar on that red list.

3. Low Energy Level

I think more men need to pay attention on this one. An increased level of sugar in your diet can drop your energy levels because most sugar-rich foods are nutrition deficient.

4. Acne

Sugar wreaks havoc on our skin through acne, rush,eczema, wrinkles, and other skin problems. Expectant mothers must also take heed as this affects unborn babies. No matter how much expensive creams you buy for your skin, the solution may actually be in the tea cup. Pay attention to how much added sugar you are eating per day. High sugar intake triggers the secretion of androgen which results in acne. 

5. More Cravings for Sweet

It’s said and somewhat true that sugar is as addictive as cocaine. So the more sugar you eat the more you will crave it. Make a decision today to reduce your sugar consumption. Self- motivation is required more than anything else. You can do this if you give yourself a huge push. Flush down the sugar with plenty of water.

6. Irritability

Growing up was hard . I was a very moody toddler. I used to find comfort in sugar. I remember mum once bashed me after finding me at peace with a brown sack of sparkling white sugar in the pantry. I later learnt that high sugar intake affects blood sugar levels. Fluctuations in blood sugar levels can result in rapid mood changes including low mood and irritability and mental status. I probably would have been a merrier child back then, had it not been for sugar. Given a chance , I will make it right with my grandchildren.

7. Joint Pain

Our elderly loved ones are always complaining about joint pains. The rates are spiking and soon it’s going to be a global joint pain pandemic. Some studies have linked high sugar intake to arthritis in women possibly due to inflammation. So the long term solution to joint pain is limited consumption of sugar and artificial sweeteners too. It’s never too late.

8. Insomnia

When my now 13 year old nephew was a baby, we used to have all night vigils. He would be merry and hyperactive , summer-salting throughout the night. This was until someone advised on reducing his sugar intake. Eating sugary food, especially at night is tantamount to chewing glucose tablets just before a marathon. It leads to a rush of energy opposed to slowing down and preparing the body to rest. According to a study published in August 2019 in the American Journal of Lifestyle Medicine, poor sleep quality is significantly related to higher consumptions of added sugars. 

9. Incessant Fatigue

Sugar guarantees rapid energy boost, which is short lived. This energy fall tends to leave one permanently fatigued. I’m sure we can identify quite a number of our folk who are like this,always looking tired and worn out. I would recommend cutting out sugar in this regard.

9. Tooth Decay

May all the chewing fellows that succumbed to sugar -related decay continue to rest in peace. Modern day dentists should do more of teeth whitening, fitting braces etc rather than pulling out decayed teeth in this information -rich age honestly.

Sugary meals feed harmful oral bacteria, causing cavities and other tooth problems. Let’s brush them morning and evening. Cloves are good for overall mouth health keep them close and in your travel bag for use when needed. Boiling gum tree leaves and swishing the water in your mouth also does cleans out the mouth. Grandma used to encourage us the brush our teeth with charcoal when we visited the roots. Whilst charcoal toothpaste is now found in-store, l recommend grandma’s ritual of pure charcoal brushing once or twice a week.

10. Weakened immune System

High sugar consumption can weaken the immune system, increasing the risk of colds and flu. It’s good to keep our immune system in check through healthy diets and lifestyle but watching the sugar we take. The Covid pandemic health rituals need to be revisited and incorporated in our day to day lives.

11. Brain Fog

Overconsumption of sugar may result in cognitive impairments such as dementia and difficulties concentrating. Over long term , the brain fog may lead to ADHD, Parkinson’s disease etc.

12. Digestive Problems

There is a spike in digestive problems affecting gut flora equilibrium, causing bloating, gas, and constipation. These are related to excessive sugar consumption. Reducing sugar consumption would be a cure rather than life long prescriptions addressing symptoms and not the cause of disease.

13. Increased Thirst and Urination

The decision to reduce  my sugar intake started with an attempt to dilute the sugar with water. I would drink loads of water and feel better. In essence my system was in survival mode. Excessive sugar intake  triggers thirst and frequent urination, which are early indicators of insulin resistance.

14. Dry Skin

So sugar has many negative effects to the skin some discussed above. It also causes persistent dry skin, even with proper hydration. It’s more like applying brakes on the sugar whilst accelerating hydration. Just shove sugar down the bin for soft , smooth and young looking skin.

15. Blurred Vision

For those who admire the beauty of creation please, listen. Sugar causes blurred vision primarily by making the eye's lens swell due to fluid buildup from high blood sugar. This changes the eye’s shape and ability to focus light, resulting in temporary blurriness that often resolves when sugar levels stabilize. Over time, uncontrolled sugar damages retinal blood vessels , causing fluid leakage or bleeding, which can lead to permanent vision loss. 

16. Chronic Sinusitis

Sugar causes chronic sinusitis primarily by increasing systemic inflammation and potentially suppressing the immune system, leading to swollen sinus linings, thicker mucus, and hindering the body's ability to fight infections, making symptoms of congestion and irritation worse and longer-lasting. Refined sugars in sodas, candy, and baked goods fuel this inflammatory response, creating a cycle that worsens sinus issues for many people, though more research is ongoing.

17. Hormonal Imbalances

Women are not actually moody by design. The real problem may be in on our breakfast tables or occasional snacks. Sugar can disturb hormonal balance, especially in women. It causes this hormonal imbalance primarily by spiking insulin, leading to insulin resistance, which disrupts other hormones like oestrogen, testosterone, and progesterone. This subsequently causes issues like irregular periods, mood swings, and fatigue. It also and promotes fat storage, which further increases estrogen levels. 

Men are not spared from hormonal imbalance , so the resolution to cut down sugar must be collective.

18. Increased Heart

The bible warns us that , “Above all else, guard your heart, for everything you do flows from it," emphasizing that your inner self directs your life's path, thoughts, and actions, and needs protection from negative influences to cultivate life and wisdom. Believe me when l say sugar makes it to the list of negative influences.

Sudden blood sugar rises might cause palpitations and elevated heart rate.

Sugar causes heart palpitations primarily through rapid spikes and crashes in blood sugar, which trigger adrenaline release, stressing the heart. Large meals with sugar can also expand the stomach, putting pressure on the diaphragm and heart. 

19. Numbness in Extremities

Excess sugar consumption can cause neuropathy, a disorder characterized by numbness or tingling in the extremities. This problem is very common in elderly people.

Long-term high blood sugar from diabetes, can cause numbness (diabetic neuropathy) by damaging nerves, leading to tingling, burning, weakness, and pain, usually starting in the feet and hands. Sugar doesn't cause instant numbness but contributes to this nerve damage, and low blood sugar (hypoglycemia) can also cause temporary tingling or numbness in lips/tongue. Give them old folk a refreshing phone call and tell them sugar is the real villain.

I trust that we have picked a few lessons on the down side of sugar. The road to great health, happiness and prosperity starts with just one decision, one step , to quit certain die hard habits. It may be drinking habits, temper or anger issues, procrastination, stinginess, gluttony, too much salt or sugar, drug addiction, women or men issues etc. It’s not an easy road, but if cutting down your sugar is on your TO-QUIT list, it would be the best decision for you and your future generation. Let’s continue encouraging one another to do good and be good.

Peace.

Dr Precious Sibiya , is a certified Wellness Practitioner, stroke survivor and advocate for natural healing and lifestyle. Contact her for more Wellness insights on

Email : precioussibiya2014@gmail.com

+263775369467