Refined Sugar & Mineral Depletion
When we eat refined sugar, we are consuming empty calories. It provides nothing—no nutrients, no vitamins, no fiber, no protein—no nourishment. What's worse is that our bodies must borrow vital nutrients to process the sugar. To metabolize refined sugars, we need to draw calcium, sodium, potassium, magnesium, thiamine, chromium, and zinc from healthy cells. This depletes these vital nutrients without replenishing them, essentially attacking our bodies.
All sugar, whether refined or not, requires B vitamins and minerals for digestion. However, complex carbohydrates, fruits, vegetables, and whole grains contain those essential nutrients, unlike refined sugar products. Whole food sources supply the body with what it needs for digestion—an incredible design of nature.
Our society is already struggling with mineral depletion. The USDA reports a decrease of anywhere from 25% to 80% in the mineral content of food grown in our soils due to soil degradation, over-farming, GMOs, and food processing. When refined sugar is added to the diet, further depleting our mineral sources, it can lead to serious health complications. This could be a largely overlooked factor in the rise of osteoporosis, arthritis, cramping, muscle tightness and spasms, low blood sugar, diabetes, premenstrual syndrome, lower back pain, learning disabilities, ADD, depression, and asthma. The body is an interconnected system, and when it is depleted of nutrients, all of its systems suffer.
The effects are extreme. In the book Rare Earths: Forbidden Cures, Dr. Joel Wallach documents his research on minerals and their relationship to disease and longevity. He explains that sugar consumption increases the normal rate of mineral loss in sweat and urine by 300% for twelve hours post-consumption. If sugar is eaten regularly, no amount of supplementation—aside from dietary support—can sufficiently replenish these lost minerals.
If that weren’t enough, mineral depletion also accelerates aging. A common observation today is that people are looking older than their age. Our diet, particularly sugar consumption, is to blame. The prevalence of sugar in the Standard American Diet is aging the population faster than ever before.
Mineral depletion affects the endocrine system the most—particularly hormones. Hormones naturally decline with age, and excessive sugar consumption accelerates this process. The adrenal glands, which sit above the kidneys like little hats, are especially affected. These glands regulate stress responses, nervous system function, digestion, liver function, and heart health. When deprived of minerals, the adrenals suffer, leading to symptoms such as insomnia, poor digestion, hormonal imbalances, and brain fog.
Additionally, sugar disrupts the body's acid-alkaline balance, pushing it toward acidity. In response, the body reduces hydrochloric acid production in the stomach, leading to numerous issues. Without adequate stomach acid, the body struggles to break down fats and proteins or absorb essential nutrients like B12 and iron. If you're experiencing stomach acidity problems, sugar consumption may be a key culprit.
Sugar also significantly impacts bone health. Its consumption depletes so much calcium from the body that studies link it directly to osteopenia—the precursor to osteoporosis. This calcium loss also contributes to tooth decay and loss later in life. Calcium plays a vital role in blood clotting, nerve conduction, muscle contractions, enzyme activity regulation, and cell membrane function. It is crucial to obtain minerals from whole foods before resorting to supplements. Calcium-rich foods include leafy greens, basil, thyme, full-fat dairy products, and sesame seeds. Calcium absorption is further supported by magnesium, vitamin D, and fat-soluble vitamins A, E, and K.
Magnesium is another essential mineral, particularly for bone health and muscle relaxation. Frequent muscle cramping may indicate a magnesium deficiency. Magnesium citrate is the most bioavailable form. In her book The Gut and Psychology Syndrome, Dr. Natasha Campbell-McBride states that metabolizing one molecule of sugar requires 56 molecules of magnesium. The increase in sugar consumption since the 1970s has significantly contributed to widespread magnesium deficiency. A clinical magnesium deficiency can lead to high blood pressure, immune dysfunction, sleep disturbances, and neurological issues. Magnesium-rich foods include pumpkin seeds, leafy greens, salmon, sunflower seeds, and sesame seeds.
Not all sweeteners are created equal. Refined white sugar from cane or beet is subjected to multiple chemical processes, stripping it of any nutritional value. On the other hand, blackstrap molasses, derived from the first press of sugar cane, is rich in minerals. Organic raw honey offers antioxidant, antibacterial, and antifungal properties while supporting the immune and digestive systems. It may even help lower cholesterol and blood pressure. You don’t have to eliminate sweetness from your diet, but you should choose your sweeteners wisely.
Sources
Wallach, Joel D. Rare Earths: Forbidden Cures.
Campbell-McBride, Natasha. The Gut and Psychology Syndrome.
United States Department of Agriculture (USDA). Reports on Soil Degradation and Mineral Depletion.
OpenAI. ChatGPT, Jan 30 version, 2024, https://openai.com/chatgpt.
Functional Nutrition Alliance , Sweet Tooth Bitter Truth Transcript
