Sugar- The Anti-Nutrient That Depletes Your Body of These 11 Nutrients

Share this blog

A high sugar diet can deplete your body of several important nutrients. Based on the research, here are the key nutrients that are often depleted by excessive sugar consumption:

1. B Vitamins: Particularly vitamin B1 (thiamine), as well as B3, B5, and B6. These vitamins are essential for glucose metabolism
2. Vitamin C: High glucose intake can interfere with vitamin C absorption, as glucose and vitamin C use the same transporters to enter cells
3. Vitamin D: Excessive fructose intake can increase the breakdown of vitamin D in the kidneys while impairing the body’s ability to synthesize it
4. Magnesium: High sugar intake and elevated insulin levels can increase magnesium excretion by the kidneys
5. Calcium: High glucose intake can increase calcium excretion by the kidneys
6. Chromium: Consuming excessive amounts of simple sugars causes more chromium to be excreted in the urine
7. Zinc: A high sugar diet is associated with decreased zinc levels
8. Potassium: This mineral is often depleted with high sugar consumption
9. Selenium: Studies have shown significant decreases in selenium intake with high sugar diets
10. Folate: High sugar intake is associated with lower folate levels
11. Manganese: This mineral is necessary for proper glucose metabolism and can be depleted by high sugar intake

These nutrient depletions occur through various mechanisms, including:

• Displacement of nutrient-rich foods in the diet
• Increased nutrient requirements for sugar metabolism
• Enhanced excretion of certain minerals
• Interference with nutrient absorption
• Damage to the digestive system, potentially compromising nutrient absorption

It’s important to note that these nutrient depletions can lead to various health issues and may contribute to the development of chronic diseases associated with high sugar consumption.

Insiders Health Tip:

The 10 processed foods with high sugar content that should be limited or avoided:

1. Sugar-sweetened beverages
   Soda, energy drinks, and sweetened teas are among the highest sources of added sugars, especially for younger adults. A single 12-ounce can of soda can contain up to 40 grams of sugar
2. Breakfast cereals
   Many popular cereals, especially those marketed to children, contain high amounts of added sugars. Some can have over 12 grams of sugar per serving
3. Flavored yogurts
   Low-fat flavored yogurts often contain high amounts of added sugars to compensate for flavor. A single cup can have over 45 grams of sugar
4. Granola bars
   Despite being marketed as healthy snacks, many granola bars are high in added sugars. Some contain up to 12 grams per bar
5. Baked goods
   Cookies, cakes, and pastries are often loaded with added sugars. A single serving can easily exceed 20 grams of sugar
6. Fruit juices
   While containing some natural sugars, many fruit juices have additional sugars added. A 12-ounce serving can contain up to 36 grams of sugar
7. Canned fruits in syrup
   Fruits canned in heavy syrup can contain significantly more sugar than their fresh counterparts
8. Flavored coffee drinks
   Large flavored coffees from popular chains can contain up to 45 grams of sugar per serving
9. Barbecue sauce
   A single tablespoon of BBQ sauce can contain up to 6 grams of sugar
10. Ketchup
    While not typically consumed in large quantities, ketchup is surprisingly high in sugar, with about 4 grams per tablespoon

To reduce sugar intake, it’s important to read nutrition labels carefully and choose products with minimal added sugars. Opting for whole, unprocessed foods and preparing meals at home can also help significantly reduce sugar consumption.

References:

https://openheart.bmj.com/content/3/2/e000469

https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-020-0428-6

https://pmc.ncbi.nlm.nih.gov/articles/PMC4975866/

Video that describes how sugar depletes nutrients

https://www.perplexity.ai/search/describe-all-the-diseases-link-Bc6U_JSHS5SV7LqM27Cvdw

https://www.healthline.com/nutrition/18-surprising-foods-high-in-sugar

https://www.webmd.com/diet/foods-high-in-sugar

https://pmc.ncbi.nlm.nih.gov/articles/PMC9775518/

https://www.bbcgoodfood.com/health/nutrition/the-10-worst-ultra-processed-foods-you-can-eat

https://pmc.ncbi.nlm.nih.gov/articles/PMC9471313/