It isn't even a major risk for diabetes. But too much sugar can make for health problems, including obesity, heart disease and tooth decay, said a panel of 21 nutritionists in December. They called for a National Academy of Sciences study of the health consequences of sugar consumption. Metabolically, sugar is a refined carbohydrate, like white bread or potatoes. And, like them, it can trigger a rapid rise in blood glucose, which sets off an outpouring of insulin, the hormone that escorts sugar molecules into cells.
Sugar is also seductive.
That includes ketchup, canned beans, barbeque sauce, spaghetti sauce, even cereals that don't appear to be sweet. Because fructose does not trigger an insulin response like glucose, in some ways, ironically, you may be better off eating pure sugar than starch, in terms of metabolic effects on the body, he says. The bottom line is that you should eat a diet that's roughly half carbohydrate, including sugar. Within that category, you should try to eat less of the refined stuff, which has had much of the fiber and many of the nutrients removed, and more of the whole grain products like brown rice or whole oats. If you're thirsty, drink water.