The Case Against Sugar

1. Sugar's addictive nature mirrors that of drugs, shaping human history and health

Imagine a drug that can intoxicate us, can infuse us with energy, and can do so when taken by mouth. It doesn't have to be injected, smoked, or snorted for us to experience its sublime and soothing effects.

Sugar as a drug. Sugar exhibits many characteristics of addictive substances:

• Triggers pleasure centers in the brain
• Causes cravings and withdrawal-like symptoms
• Leads to overconsumption and tolerance

Historical impact. Sugar's addictive properties have shaped human history:

• Fueled colonialism and slavery
• Transformed global trade and economies
• Altered dietary habits across cultures

Health consequences. The widespread consumption of sugar has led to:

• Obesity epidemic
• Rising rates of diabetes
• Increased prevalence of heart disease and other chronic illnesses

2. The industrialization of sugar production fueled its global dominance

By the 1920s, sugar refineries were producing as much sugar in a single day—millions of pounds—as would have taken refineries in the 1820s an entire decade.

Technological advancements. The industrial revolution dramatically increased sugar production:

• Steam-powered mills and refineries
• Improved transportation and distribution networks
• Development of beet sugar as an alternative source

Economic impact. Sugar became a global commodity:

• Major driver of colonial expansion
• Significant source of government revenue through taxation
• Catalyst for new industries (e.g., confectionery, soft drinks)

Cultural shift. Sugar transitioned from luxury to necessity:

• Became affordable for all social classes
• Integrated into daily diets and cultural practices
• Transformed food preservation and cooking methods

3. Sugar's role in tobacco's rise highlights its far-reaching impact

"Were it not for sugar," Wightman Garner, a former chief of the tobacco branch of the U.S. Department of Agriculture, told the author of the SRF report in 1950, "the American blended cigarette and with it the tobacco industry of the United States would not have achieved such tremendous development as it did in the first half of this century."

Sugar in cigarettes. Sugar played a crucial role in tobacco's popularity:

• Made smoke more inhalable by reducing harshness
• Enhanced flavor and aroma through caramelization
• Increased addictiveness of cigarettes

Synergistic industries. The sugar and tobacco industries grew together:

• Shared agricultural and manufacturing technologies
• Combined marketing strategies
• Mutually beneficial political lobbying

Public health consequences. The sugar-tobacco partnership contributed to:

• Rapid increase in cigarette consumption
• Rise in lung cancer and other smoking-related diseases
• Delayed recognition of tobacco's health risks

4. Economic interests and flawed science delayed recognition of sugar's dangers

All of this is worth keeping in mind when we think about how inexorably sugar and sweets came to saturate our diets and dominate our lives, as the annual global production of sugar increased exponentially from the 1600s onward.

Vested interests. Powerful economic forces resisted acknowledging sugar's harm:

• Sugar industry funded biased research
• Lobbying efforts influenced government policies
• Marketing campaigns promoted sugar as healthy or harmless

Scientific limitations. Early nutrition science was ill-equipped to identify sugar's risks:

• Focus on short-term effects rather than long-term consequences
• Inability to measure hormonal responses accurately
• Overemphasis on calories and fat, neglecting sugar's unique properties

Delayed action. Recognition of sugar's dangers was postponed due to:

• Lack of long-term studies on sugar consumption
• Conflicting research results and interpretations
• Public confusion about nutritional advice

5. Sugar consumption's dramatic increase parallels the rise of chronic diseases

By the early twentieth century, sugar had assimilated itself into all aspects of our eating experience—consumed during breakfast, lunch, dinner, and snacks.

Historical trend. Sugar consumption has risen dramatically:

• From a few pounds per person annually in the 1700s
• To over 100 pounds per person annually by the late 20th century

Ubiquity in modern diet. Sugar is now present in numerous foods:

• Processed foods and beverages
• Condiments and sauces
• "Health" foods and low-fat products

Disease correlation. As sugar consumption increased, so did rates of:

• Obesity
• Type 2 diabetes
• Heart disease
• Certain cancers

6. Insulin resistance: The hidden link between sugar and numerous health issues

If insulin is involved in a disease process, then insulin resistance—i.e., metabolic syndrome—is likely to make it worse, and perhaps even initiate the disease process to begin with.

Insulin's role. Insulin regulates blood sugar and fat storage:

• Promotes glucose uptake by cells
• Stimulates fat storage
• Influences other hormonal processes

Insulin resistance. Chronic high sugar intake can lead to:

• Cells becoming less responsive to insulin
• Pancreas producing more insulin to compensate
• Eventually, inability to control blood sugar effectively

Wide-ranging effects. Insulin resistance is linked to:

• Obesity and difficulty losing weight
• Type 2 diabetes
• Cardiovascular disease
• Potentially increased cancer risk
• Cognitive decline and Alzheimer's disease

7. The sugar industry's influence distorted scientific research and public policy

The sugar industry came to embrace this thinking as the lifeblood of its organization—"Which is LESS FATTENING?" a Domino Sugar advertisement asked in 1953. "3 Teaspoons of Pure Domino Sugar Contain Fewer Calories than one medium Apple."

Industry tactics. The sugar industry employed various strategies:

• Funding biased research studies
• Influencing dietary guidelines
• Aggressive marketing campaigns
• Lobbying government agencies

Scientific distortion. Industry influence led to:

• Overemphasis on fat as the primary dietary villain
• Neglect of sugar's unique metabolic effects
• Promotion of the "calories in, calories out" oversimplification

Policy implications. The sugar industry's efforts affected:

• Public health recommendations
• School lunch programs
• Food labeling regulations
• Government subsidies and trade policies

8. Sugar's pervasive presence in modern diets complicates health recommendations

Ultimately and obviously, the question of how much is too much becomes a personal decision, just as we all decide as adults what level of alcohol, caffeine, or cigarettes we'll ingest.

Ubiquity challenge. Sugar's widespread presence makes avoidance difficult:

• Hidden in many processed foods
• Used as a preservative and flavor enhancer
• Cultural and emotional associations with sugar consumption

Moderation debate. Defining "moderate" sugar intake is problematic:

• Individual metabolic differences
• Lack of long-term studies on different consumption levels
• Potential for unintended consequences of complete elimination

Personal responsibility. Individuals must navigate sugar consumption by:

• Reading food labels carefully
• Cooking more meals from whole ingredients
• Being aware of emotional triggers for sugar consumption
• Gradually reducing sugar intake to reset taste preferences

Last updated: January 23, 2025