The Effects of Sugar on Body Composition

We are all very familiar with sugar. Sugar is one of the food components that we often consume without realizing it, whether through sweet beverages, processed foods, or daily snacks. The Ministry of Health recommends consuming no more than 50 grams of added sugar per day, which is equivalent to 4 tablespoons. Added sugar refers to sugar that is added to foods or beverages during production, processing, or preparation, not sugar that naturally occurs in foods, such as the sugar found in fruits or milk.

As long as it is consumed in appropriate amounts, sugar certainly has benefits, one of which is serving as a primary source of energy for daily activities. One type of sugar is glucose. Did you know that glucose is the brain’s main “fuel”? Imagine if you were deficient in glucose, your focus and concentration would definitely be affected. In addition, sugar helps the body recover after intense exercise by restoring depleted muscle sugar stores (glycogen).

Unfortunately, despite its benefits, sugar can also affect body composition, such as increasing body fat, decreasing muscle mass, and influencing hormones.

Sugar and Increased Body Fat

You can still consume sugar as long as it stays within recommended limits. The two points below explain how sugar can increase body fat when consumed excessively:

1. Sugar adds calories without providing a feeling of fullness, unlike protein or healthy fats. Excess calories from sugar tend to be stored as fat in the body, leading to an increase in body fat percentage.
2. Fructose, a type of sugar often used excessively in packaged beverages and sweet foods, is frequently associated with increased visceral fat. Visceral fat is fat that surrounds the internal organs and is linked to a higher risk of heart disease, type 2 diabetes, and metabolic syndrome.

Sugar and Loss of Muscle Mass

Sugar can indirectly affect the body’s ability to maintain and build muscle mass. Several mechanisms contribute to sugar’s impact on muscle loss:

1. High sugar intake can lead to insulin resistance, a condition in which the body becomes less effective at using insulin to regulate blood sugar levels. Insulin resistance can interfere with muscle protein synthesis, which is essential for muscle maintenance and growth.
2. Sugar can trigger inflammation in the body, which may hinder muscle recovery after exercise. Slow recovery and chronic inflammation can make it more difficult for the body to build muscle mass.

Sugar and Its Effects on Hormones

Excessive sugar intake can affect hormones that regulate appetite, fat storage, and metabolism:

• Leptin and Ghrelin: Leptin regulates feelings of fullness, while ghrelin increases hunger. High sugar consumption can disrupt leptin signaling, making the body less responsive to satiety cues and leading to overeating.
• Cortisol: Sugar can increase cortisol production, a stress hormone that can influence fat storage, especially in the abdominal area.

How to Reduce the Negative Effects of Sugar on the Body

• Reduce sweetened beverages. Drinks such as soda, processed fruit juices, and energy drinks are major sources of added sugar. Replacing them with water, unsweetened tea, or low-calorie drinks can help control sugar intake.
• Check food labels. Many processed products contain hidden added sugars. Read food labels carefully and choose products with lower sugar content.
• Prioritize whole foods such as fruits, vegetables, lean proteins, and whole grains, which provide longer-lasting satiety and reduce cravings for sugary foods.
• Choose healthier snacks such as nuts, fresh fruit, or unsweetened yogurt, since snacks like cakes, candies, and sweet treats add unnecessary calories.



By managing sugar intake wisely, you can better maintain a healthy body composition.