Debunking the Sweet Myth: The Truth Behind Sugar and Cancer Risk
Sugar wakes up cancer! This was the title of an article in website Weekly Observer that I just read. While researchers are making research on the relationship of sugar and cancer it remains a source of anxiety-producing speculation and misinformation on the subject. Does sugar really cause cancer?
First of all sugar is an essential nutrient for body function all cells in the body need it as a source of energy. That is notably true of the brain, when the sugar gets too low one could go into coma because the brain could not normally function.
The idea that sugar could cause cancer have lead some people to avoid carbohydrate containing foods. When one has cancer this would be counter-productive especially when they are losing weight as a side effect of cancer treatment or the cancer itself.
What is then the relationship of sugar to cancer. Much of the relationship is how sugar affects the insulin levels in the blood. It is said insulin has a growth factor effect which affect cancer growth and increase the risk for chronic diseases. Many cancers cells have more insulin receptors and response more than the normal cells thus response more to the ability for insulin to promote growth.
Insulin is a hormone produced by the pancreas. When the blood sugar goes up it triggers the pancreas to release insulin. Insulin helps control blood glucose levels by signaling cells to take in glucose from the blood to be used for energy. If the body has sufficient energy, insulin signals the liver to take up glucose and store it as glycogen and fat.
Eating simple carbohydrates (sugar) could raise the blood sugar quickly and triggers an increase in insulin, this in turn will make a rapid fall in blood sugar and it may get too low causing a “rebound effect” of causing low blood sugar and this signal that body that is low on fuel and trigger the appetite and this may lead to vicious cycle. So if you want to go on a diet chose foods that don’t raise your sugar immediately because you would difficulty controlling your appetite.
The factors for consistently elevated insulin levels:
- Sedentary lifestyle; physical activity improves the cells ability to process sugar and converts it energy.
- Genetic susceptibility; cells have resistance to insulin or don’t response to insulin causing the sugar in the blood to stay higher for a longer period of time.
- Over weight and obesity; fat especially around the abdomen. About 25% of Americans have this problem.
This is the simple reason to avoid foods that makes the blood sugar go up fast and eat foods whose sugar is slowly released into the blood thus preventing the rebound effect. Foods that make that sugar go up fast have high glycemic index and those slowly raise the blood sugar have low glycemic index.
Simple sugars like:
- Fructose (natural sugar from fruits)
- Glucose (simple sugar product of photosynthesis)
- Lactose (natural sugar from milk)
- Maltose (sugar from grains)
In their concentrated form they have high glycemic index and are quickly absorbed into the blood stream with no significant processing or digestion and cause the blood sugar to spike up pretty quick.
Complex carbohydrate on the other hand need to be digested and processed by the gastrointestinal track to convert to simple sugar before they are absorbed. They then have a lower glycemic index.
High glycemic foods are sugary drinks, fruit juices, pastries, candies, food with high sugar contents especially processed food. Use fruits for desert and for drinks water, soy milk, milk, almond milk, vegetable juice and unsweetened tea, they have low glycemic index. Cooking usually increases the glycemic index and destroy a good amount nutrients.
As a rule select food close to their natural form as they came out of the ground or plant or tree. The less the processing the better and healthier with more nutrients and lower glycemic index.
| Low GI | Medium GI | High GI |
| Stone ground whole wheat, pumpernickel bread | Sourdough, oat bran, multi-grain, pita breads | French/white bread or bagels English muffins |
| Popcorn, whole grain crackers | Rice cakes, pretzels, saltines, corn chips | |
| Rolled/steel cut oatmeal | Quick oats | Instant Oatmeal, farina |
| All Bran cereal | Shredded Wheat, Special K | Processed cereals: flaked or puffed, rice or oats |
| Barley, pasta, converted rice | Couscous, Quinoa, wild rice
Basmati/long grain rice, |
Short-grain sticky rice |
| New boiled potatoes, yams, sweet potatoes | Russet or instant potatoes | |
| Most fruit | Tropical fruits, dried fruits | |
| Most vegetables | Corn, peas, winter squash | |
| Beans/legumes | Baked beans | |
| Soy milk, milk, yogurt | Custard, ice cream | |
| Apple | Oatmeal cookies | Graham crackers, Vanilla wafers |
Remember:
Glycemic index should not be used alone. The caloric density (amount of Calories per weight of food) and other nutrients that the food offers must be considered too.
For example, potato chips are not healthier simply because the fat content slows down the absorption of the carbohydrate.
Avoid eating carbohydrates alone on an empty stomach, adding a healthy fat and fiber to your snack and meal will slow the emptying of your stomach and lower the overall glycemic index.
Healthy Snacks = Protein + Carbohydrate
| Protein | Carbohydrate |
| Yogurt | Berries or Canned Fruit |
| Peanut/Nut Butter | Apple Slices |
| Cottage Cheese | Sliced Pears or Peaches |
| String Cheese | Rye crackers or Low fat whole wheat crackers |
| Tuna Salad/Egg Salad, Chicken Salad | In half a sandwich, pita bread; on crackers |
| Hummus Dip | Raw vegetables |
| Split Pea, Bean or Minestrone Soup | Multigrain Bread/Toast |
| Vegetarian Refried Beans/Salsa | Baked Chips |
| Soy Milk | Fruit (Try them together in a smoothie) |
| Chili Beans | Baked Potato |
| Sunflower Seeds, Nuts | Dried Fruit, Salad |
| Meats, fish, poultry | Cereal |
Relation of Sugar and Cancer
The relationship between sugar and cancer is a complex topic and still an area of ongoing research. While sugar itself doesn’t directly cause cancer, consuming excessive amounts of sugar can contribute to conditions like obesity and type 2 diabetes, which are known risk factors for certain types of cancer.
High-sugar diets can lead to weight gain and obesity, which in turn increases the risk of developing cancers such as:
- Colorectal
- Esophageal
- Kidney cancers
- Breast,
- Pancreatic, and
- Endometrial cancer.
Additionally, high sugar intake may also promote inflammation in the body, which can contribute to the development and progression of cancer
However, it’s important to note that sugar alone is not solely responsible for cancer development. Cancer is a multifactorial disease influenced by various genetic, environmental, and lifestyle factors.
Maintaining a balanced diet, limiting sugar intake, and leading a healthy lifestyle overall can help reduce the risk of developing cancer and other chronic diseases. If you have concerns about your diet and cancer risk, it’s advisable to consult with a healthcare professional or a registered dietitian for personalized guidance.
Remember: Get your sugar from the right kind of foods. “Your body’s cells use sugar to keep your vital organs functioning,” says Clare McKindley, clinical dietitian at MD Anderson Cancer Prevention Center. “But too much daily sugar can cause weight gain. And, unhealthy weight gain and lack of exercise can increase you cancer risk.
If you sit down to eat with a ruler, notice the food that is in front of you. Control yourself if you have a big appetite.Don't be greedy for his fine foods, because that food might be a trick. Proverbs 23:1-3
