Sugar, a hidden ally of cancer? Discover the scientific truth.
Although excessive sugar consumption is linked to inflammation and type 2 diabetes, its link to cancer remains complex. We explain how sugar plays a role in the development of cancer, the mechanisms involved and strategies for reducing sugar consumption ;).
The role of sugar in the development of cancer
Sugar serves as an energy source for the body, but the added sugars in processed foods differ from the natural sugars found in fruit and dairy products. The Warburg effect highlights how cancer cells metabolize glucose at a higher rate than normal cells, promoting their rapid growth (Quay, 2023). However, sugar itself does not directly cause cancer.
Research indicates that chronic consumption of refined sugars can lead to inflammation and oxidative stress, contributing to DNA damage and cancer progression (Quay, 2023). In addition, excessive sugar consumption disrupts insulin production and alters the gut microbiome, increasing the risk of cancer.
The mechanisms by which sugar contributes to cancer
- Inflammation: Excessive sugar consumption produces pro-inflammatory by-products, weakening the immune system and making it more difficult to detect and eliminate abnormal cells.
- Insulin disruption: High sugar consumption leads to blood sugar spikes and increased insulin levels, promoting cell growth, including that of cancer cells. Insulin resistance compounds this risk.
- Imbalance of the intestinal microbiome: An imbalance of intestinal bacteria caused by excessive sugar consumption creates an environment conducive to tumor development.
Strategies for reducing sugar consumption
Health organizations recommend limiting consumption of added sugars to less than 10% of total daily caloric intake (about 12 teaspoons for a 2,000-calorie diet) (American Heart Association, 2020). The American Heart Association recommends an even stricter limit of 6%, or about 7 teaspoons (30 grams) a day.
- To reduce sugar consumption :
- Choose whole fruits over juices to benefit from fiber and nutrients.
- Drink water and unsweetened beverages instead of sugar-sweetened beverages.
- Choose snacks with no added sugar, such as nuts and vegetables.
- Gradually reduce the sugar in coffee and tea.
Read nutrition labels carefully to spot hidden sugars.
A balanced diet rich in plant-based foods, lean proteins and heart-healthy fats can help prevent cancer and improve overall health.
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