Introduction: a history of concealment
For decades, global dietary guidelines warned us about saturated fat, while sugar enjoyed an image of “empty calories” that were otherwise harmless. Internal documents revealed in recent years show that this was not an innocent scientific mistake, but a deliberate strategy by the sugar industry (the Sugar Research Foundation), which paid senior scientists to downplay the harms of sugar and emphasize the dangers of fat.
The biological mechanism: the addiction cycle
Sugar is not just “fuel”. Consuming sugar, and especially fructose (found in high-fructose corn syrup and in white sugar), activates the brain’s “reward center” (the nucleus accumbens) in a way similar to addictive drugs:
- A flood of dopamine: eating sugar causes a rapid release of dopamine, producing a momentary feeling of pleasure and a desire for “more”.
- Withdrawal syndrome: suddenly stopping sugar intake can lead to physical and mental withdrawal symptoms, including irritability, fatigue and intense cravings.
- Insulin resistance: excess sugar in the blood forces the pancreas to secrete huge amounts of insulin, which over time leads to insulin resistance – the gateway to metabolic diseases and type 2 diabetes.
Data and costs: the silent epidemic
The results of excessive sugar consumption are evident in disease figures in Israel and around the world:
- Average intake: the average Israeli consumes about 170 teaspoons of sugar a week, 4 times the amount recommended by the World Health Organization.
- Diabetes: about half a million Israelis have diabetes, and about another half a million are in a state of “prediabetes”, many of them completely unaware of it.
- Liver disease: fatty liver (not alcohol-related), caused directly by excess fructose intake, has become the most common liver disease in the Western world, even among children.
Industry tactics: hiding the truth
To preserve profitability, the food industry uses sophisticated techniques to disguise the sugar in its products:
- A range of names: sugar hides in the ingredient list under dozens of different names (dextrose, maltodextrin, agave syrup, fruit concentrate), making it hard for consumers to identify the real amount.
- The bliss point: food engineers precisely calculate the maximum amount of sugar consumers will love before the product becomes too sweet, to create a “perfect” taste experience that guarantees repeat consumption.
- “Healthy” products: adding sugar to products perceived as healthy, such as low-fat yogurts, energy bars and salad dressings, to make up for the loss of flavor from removing the fat.
Summary
The fight against sugar is not just a matter of personal willpower, but of confronting a powerful industry that has shaped our food environment. Understanding that sugar is an inflammatory and addictive substance, and not just a source of calories, is the first step toward regaining control over our health.