The science linking sugar to colon cancer

There are studies that find a correlation between a high-sugar diet and colorectal cancer, and studies that don’t. But one of the most recent and largest studies on women found sugar-filled foods and drinks, along with sugar intake, to be risk factors for colon cancer. Several animal studies have shown that replacing sugar with starch protects rats against colorectal cancer.

An Italian study looked at intake of refined bread and sugar and found that people with the highest intake of refined bread had a 28 percent higher risk of colorectal cancer than those with the lowest intake had. An increase of one serving (4 teaspoons) of refined sugar per day showed an 11 percent increase in colorectal cancer risk . The association between high-sugar diets and colon cancer isn’t as far-fetched as it sounds.

A high-sugar diet does appear to increase the time food waste stays in the colon (colon transit time). It also increases the concentration of bile acids in feces. Both of these are thought to increase the risk of colon cancer.

We also don’t know whether the sugar itself promotes cancer, or whether sugar replaces cancer-protective foods that help prevent the cancer. A high-sugar diet might be linked to an increased risk of colon cancer, but more studies need to be done before we know for sure.

We are eating more sugar than ever before

We are eating more sugar than ever before 20 teaspoons’ worth of added sugars every day, according to the USDA’s 10th nationwide food consumption survey (1994 to 1996). That’s 20 percent more sugar than we consumed in 1986. And the 20 teaspoons doesn’t even include sugars found naturally in foods like fruits and milk. That’s about 320 calories (16 percent of the total calories for adults).

The American Dietetic Association recently advised consumers to enjoy sugars in moderation as part of a healthful diet. The problem is, many of us aren’t eating healthful diets to begin with, and at an average of 20 teaspoons of sugar a day, we’re not exactly moderating our sugar intake either. The higher the portion of our calories from sugar, the harder it is to eat a healthful diet and meet our nutrient needs.

How much sugar is recommended?

The USDA recommends we get no more than 6 to 10 percent of our total calories from added sugar (that’s about six teaspoons per 1,600 calories).

The fat factor

Fat is one aspect of some of our favorite high-sugar foods that can put us in double jeopardy. Ice cream, chocolate, and other rich sweets are just as high in extra fat as they are in sugar. The higher the fat and sugar, the higher the calories, and the more likely those extra calories will contribute to weight gain.

Looking to trim some calories off your daily total? Start with sugar

By cutting daily sugar from 20 to eight teaspoons of sugar, you trim off 12 teaspoons of sugar a day, or 180 extra calories. This computes to a savings of 5400 calories a month; a potential loss of 1 1/2 pounds of body fat a month.

Natural vs. refined sugar: Does your body know the difference?

Refined sugar and other sweeteners are mostly made up of what we call “empty” calories. This means you get calories without getting much of anything else. The calories from natural sugar in foods like fruits, milk, and beans come with fiber and a host of nutrients and phytochemicals. Does your body know the difference? This seems to depend on who you ask.

Several studies have shown that (as part of a high-carbohydrate, low-fat diet) insulin and triglyceride levels rose higher when a higher proportion of carbohydrates came from refined sugars, rather than carbohydrate plant foods like grains and produce. There is no scientific agreement on how much added sugar, compared to naturally occurring sugar, is considered free from health risk.

Tips for enjoying sugars in moderation

When it comes to sugar, it’s all about moderation. A little is great. A lot can get you into calorie overload. In other words, you can have your cake and eat it too as long as the piece of cake is a sliver instead of a monster slice. Here are some tips that will hopefully help keep sugar moderate in your home.

Most of the time you can add about 1/4 to 1/3 less sugar than the recipe calls for in muffins, cakes, cookies, pies and so on, without even noticing a difference in taste and texture.
Only choose whole grain breakfast cereals that are lightly sweetened or have no sugar added. Avoid the heavily sugared cereals.
Dessert servings can be shared with friends or family when at restaurants.
Eliminate fruits with added sugars. Buy unsweetened frozen fruit and fruits canned in their own juices instead.
Remember to choose water as your beverage whenever possible. Limit high calorie soft drinks, fruit drinks, and sweetened coffee and tea beverages to just one a day.
Always reach for some fruit when your sweet tooth is calling. This will only work if it’s a fruit you truly enjoy.
Think portion control. Remember to look for serving sizes on food labels.
If you don’t mind the taste of artificial sweeteners, you haven’t noticed any side effects from NutraSweet, and you’ve just got to have your soda, make it a diet soda, and keep it to one a day.
Observe whether your energy level is more stable (and you are less likely to go for a quick-fix sugar rush) if you eat many mini-meals throughout the day, rather than skipping meals and eating one or two large ones.
Never say never. If you try to cut sugar completely from your diet, you will most likely feel deprived and only want it more. Sugar isn’t “bad.” It’s the amount of sugar and extra calories we are eating that we can cut back on. After all, we were born with a natural taste for sweetness.

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