High Sugar Intake
Adverse effects on vitamins and minerals
BY STEVE BORN
As if consuming too much sugar isn't bad enough, didyou know that high sugar intake depletes and reducesthe absorption of certain vitamins and minerals? It's true.While we don't know with 100% precision whether thisis the starting point for sugar's negative effects on thebody, interfering with nutrient absorption is definitelynot a beneficial effect. It could very well play a role indecreased immunity and other health consequences.Here are the vitamins and minerals that are adverselyaffected by high sugar intake:
Unlike most mammals, humans areunable to synthesize their own vitamin C. We mustobtain it from outside sources. This is because thehuman body has a mutation in a specific gene that isrequired for the production of vitamin C from glucose.The reason this is important is because both glucoseand vitamin C use the same transporters to enter cells.Research by Dr. John Ely (The Glucose AscorbateAntagonism theory) has shown that high glucose levelsinhibit vitamin C from entering the cells, resulting indecreased absorption of this particular vitamin.
Sugar, particularly fructose, has anegative double whammy effect on vitamin D.Research has shown that high intake of sugarincreases the production and activity of a specificenzyme that is responsible for degrading vitamin D.If that wasn't bad enough, sugar - again, fructose inparticular - also decreases the production and activityof an enzyme that is necessary to synthesize vitamin D.The result? Decreased vitamin D levels which suppressimmune system functioning, potentially leading tonumerous health problems including increased ratesof certain cancers. Since it has been suggested thatapproximately 75% of people in Western countries aredeficient in vitamin D as it is, consuming excess sugaronly exacerbates the problem!
Excessive sugar intake results inhigh blood sugar and elevated insulin levels. This notonly decreases magnesium absorption, it also causesincreased release of magnesium by the kidneys. Avicious cycle ensues. Among the several hundred rolesit plays in human health, magnesium is important instabilizing blood sugar. When magnesium is excretedand levels are low due to high sugar intake, bloodsugar regulation is impaired. This can lead to evenmore magnesium being excreted. Because magnesiumis so essential for nearly every bodily function, thebody must keep optimal levels of this key nutrientavailable. Cutting the sugar helps ensure that ingestedmagnesium is absorbed and that magnesium stores arenot depleted/excreted.
Everyone knows that calcium is vitallyimportant for bone health and numerous other areas,but it too is negatively impacted by high sugar intake,primarily because of sugar's negative influence onvitamin D synthesis mentioned previously. Becausevitamin D plays a major role in calcium absorption,decreased levels of this vitamin will have a negativeripple effect on calcium's absorption and utilizationrates.
The trace mineral chromium is involvedin many bodily functions, especially blood sugarregulation. As is the case with magnesium and calcium,high sugar consumption causes higher amounts ofchromium to be excreted, increasing the likelihood of adeficiency. In fact, one study published in the journal,Metabolism: Clinical and Experimental, showed thatconsuming a diet that consisted of 35% simple sugarsincreased natural excretion rates by 300%! Depletionof chromium stores contributes to decreased glucosetolerance, which can lead to diabetes.
The negative influence that excess sugarintake has on key vitamins and minerals compoundsthe existing body of evidence that too much sugar isundeniably bad for athletic performance and, moreimportantly, extremely harmful to overall health. Tomaintain optimal health, it is absolutely imperativethat we take drastic steps to decrease our dailyconsumption of sugar. Use Hammer Nutrition fuelsduring your workouts and events and ensure that youare getting enough of the key vitamins and mineralsmentioned above, turn to Premium Insurance Caps tofill possible nutrient gaps. Hammer on!