Healthy Beginnings

First step to a good diet? Get rid of sugar

There is an excessive amount of high fructose corn syrup in soda, which is the number one source of calories in the United States.

Sugar, a soluble carbohydrate, is responsible for the addicting sweet taste in our food. Sugars are found naturally in most plants but are more abundant in sugar cane, corn and beets.

There are various kinds of sugars, one of which is the group of simple sugars known as monosaccharides. This group consists of glucose, fructose and galactose. The sugar that is prominent in fruits is fructose. The most common and well-known sugar in food is “table/granulated sugar” which is a combination of glucose and fructose.

Glucose is considered the number one source of energy in the human body, especially for the brain. The term “sugar high” comes into play with its excessive consumption.

Our red blood cells also utilize glucose for energy providing capabilities. One gram of sugar equates to four calories that our cells can use. Sugars are quickly digested and absorbed by the intestines, then transferred into the blood to be distributed into the cells. Here they undergo further breakdown to produce energy for cellular function.

Glucose is the basic form of energy our bodies are designed to run on. The dreaded fructose, however, is metabolized differently and when consumed in excess can put a big strain on our bodies that cause undesired effects and eventually complications.

Present times reflect an invasion of sugar in our daily lives. The average American consumes about 22 teaspoons of sugar per day, which amounts to 77 pounds of sugar per year.

It can be seen through the excessive consumption of high fructose corn syrup (HFCS) found in soda, the number one source of calories in the United States. Fifty-five percent of sweeteners used in food and beverages are made from corn. The food and beverage manufacturers use this because it is cheaper and sweeter than any other form of sugar.

It is a fact that the human body cannot effectively digest excessive amounts of sugar. As previously mentioned, glucose and fructose have key differences in the way they are metabolized.

The comparison is that 20 percent of glucose is metabolized in the liver which is then utilized by every cell in the body and is immediately “burned up” after consumption.

On the other hand, HFCS (found in sweets and soda) is metabolized more quickly, flooding the body and converting directly to fat, eventually leading us to a metabolic disaster.

This acts as evidence that fructose, found in sweets, soda and fruits (especially if taken in excess), is harmful. This now brews all sorts of problems that has ill-effects to our health.

Studies have also shown that fructose is readily utilized by cancer cells to increase their growth, thus facilitating the cancer to metastasize.

As a general recommendation, total fructose consumption should be below 25 grams per day, which includes that from fruit.

According to research from New York Times bestselling author Dr. Joseph Mercola, sugars are toxic, addicting and deadly. We must recognize that sugar is one of the most damaging substances in our everyday diet.


According to Dr. Joseph Mercola, the 10 major dangers of fructose are:

  1. It can lead to Diabetes Mellitus.
  2. Consuming fructose is far worse than eating fat.
  3. It can cause a chronic and a low level of inflammation for the body.
  4. Elevates uric acid levels that leads to gout.
  5. Obesity
  6. Heart Disease
  7. Hypertension
  8. Stroke
  9. Kidney Disease
  10. Cancer

Melvin Ibarra Nario, M.D., H.M.D., and Corazon Ibarra, MD, HMD, are among the physicians who work at Bio Integrative Health Center International in Reno. Visit or call 775-827-6696 to learn more.