From marinara sauce to peanut butter you can find added sugar, even in the most unexpected products you can get sugar. Many people depend on fast and processed foods for meals and snacks, and because these products often contain added sugar, they make up a large proportion. Of the calories you eat daily, in the United States, added sugars account for up to 17% of total calories consumed by adults and up to 14% for children.
Dietary guidelines suggest limiting calories from added sugar to less than 10% per day as experts believe that sugar consumption is a major cause of obesity and many chronic diseases such as type 2 diabetes. Here are 11 reasons why excessive sugar is bad for your health.
11 Reasons Why Too Much Sugar Is Bad For You
1- It can cause weight gain
Obesity rates are rising around the world and it is believed that added sugar, especially from sugar-sweetened drinks, is one of the main culprits for this. Sugar-sweetened drinks such as soft drinks, juices, and sweet tea are full of fructose, a type of simple sugar. Fructose consumption increases your hunger and your desire for food more than Glucose, which is the main type of sugar found in starchy foods, in addition to this, excessive consumption of fructose may cause resistance to leptin, an important hormone that regulates hunger and asks your body to stop eating, in other words, sugary drinks do not suppress your hunger, making it easy to consume a large number of calories. Liquid thermals quickly and this can lead to weight gain.
Research has consistently shown that people who drink sugary beverages like soda and juice weigh more than people who do not drink and also drinking a lot of sugar-sweetened beverages is associated with an increased amount of visceral fat, a type of deeper belly fat associated with diseases like diabetes and heart disease.
2- It may increase the risk of heart disease
High-sugar diets have been associated with an increased risk of many diseases, including heart disease, and this disease is the number one cause of death worldwide, as evidence indicates that high-sugar diets can lead to obesity, inflammation, high triglycerides, blood sugar, blood pressure levels and all. Risk factors for heart disease In addition, consuming a lot of sugar, especially from sugar-sweetened drinks, has been linked to atherosclerosis, a disease characterized by fatty deposits that block arteries.
A study of more than 30,000 people found that those who consumed 17-21% of calories from added sugar had a 38% higher risk of death from heart disease compared to those who consumed only 8% of calories from added sugar. Just one 16-ounce can (473 ml) of soda provides 52 grams of sugar which equates to more than 10% of your daily caloric intake and based on a 2,000-calorie diet, this means that one sugary drink a day can increase Already the recommended daily limit for added sugar.
3- It causes acne
A diet rich in refined carbohydrates, including sugary foods and drinks, has been linked to an increased risk of acne, as foods high in glycemia such as processed sweets raise blood sugar faster than foods with a lower glycemic index. .
Sugary foods rapidly increase blood sugar and insulin levels, leading to increased androgen secretion, oil production, and inflammation, all of which play a role in the development of love as studies have shown that low glycemic diets are associated with a lower risk of acne while higher glycemic diets are associated. At greater risk.
For example, a study of 2,300 adolescents showed that those who consumed added sugar frequently had a 30% greater risk of developing acne and also several population studies showed that rural communities that consume unprocessed traditional foods have almost non-existent acne rates compared to other regions. Urban high-income These results coincide with the theory that diets rich in processed foods sweetened with sugar contribute to the development of acne.
4- It increases the risk of developing type 2 diabetes
The prevalence of diabetes has more than doubled around the world over the past thirty years, although there are many reasons for this, but there is a clear link between excessive sugar consumption and the risk of developing diabetes, as obesity, which often results from consuming too much sugar, is the strongest risk factor for diabetes. Diabetes In addition, prolonged high consumption of sugar drives resistance to insulin, a hormone produced by the pancreas that regulates blood sugar levels.
Insulin resistance leads to high blood sugar levels and greatly increases the risk of developing diabetes, as a population study of more than 175 countries found that the risk of developing diabetes grew by 1.1% for every 150 calories of sugar or about one can of soda, which is consumed. Every day, other studies have shown that people who drink sugar-sweetened beverages, including fruit juice, are more likely to develop diabetes.
5- It may increase the risk of cancer
Eating excessive amounts of sugar may increase your risk of some types of cancer, as a diet rich in sugary foods and drinks can lead to obesity, which greatly increases the risk of cancer.Moreover, diets rich in sugar increase inflammation in your body. It may cause insulin resistance, and both increase the risk of cancer.
A study of more than 430,000 people found that consuming added sugar was positively associated with an increased risk of developing esophageal cancer, pleural cancer, and small intestine cancer.Another study showed that women who ate sweet cakes and cookies more than three times a week were more likely to develop cancer. Endometriosis is 1.42 times that of women who ate these foods less than 0.5 times per week, and research on the relationship between added sugar intake and cancer continues as more studies are needed to fully understand this complex relationship.
6- It may increase the risk of developing depression
While a healthy diet can help improve your mood, a diet rich in added sugar and processed foods may increase the chances of developing depression, as consumption of a lot of processed foods, including high-sugar products such as cakes and sugary drinks, has been linked to an increased risk of depression.
Researchers believe that blood sugar fluctuations, irregularity in neurotransmitter inflammation and inflammation may all be reasons for the harmful effect of sugar on mental health, as a study of 8,000 people for 22 years showed that men who consumed 67 grams or more of sugar per day were more likely to have depression. 23% of men who ate less than 40 grams per day and another study in more than 69,000 women showed that those with the highest intake of added sugars had a significantly greater risk of depression compared to those with the lowest intake.
7- It may accelerate the aging process of the skin
Wrinkles are a natural sign of aging that eventually appears regardless of your health. However, poor food choices can worsen wrinkles and speed up the aging process of skin. Advanced Glycation End Products (AGEs) are compounds that consist of interactions between sugar and protein in your body and are suspected to play a major role in skin aging as a diet rich in refined carbohydrates and sugar results in the production of AGEs which may cause your skin to prematurely age.
AGEs damage collagen and elastin, which are proteins that help the skin stretch and maintain its youthful appearance. When collagen and elastin are damaged the skin loses its firmness and begins to sag. In one study, women who consumed more carbohydrates including added sugars had a more wrinkled appearance than women who followed a diet. Rich in protein, low in carbohydrates, the researchers concluded that eating fewer carbs is linked to a better appearance of aging skin.
8. It can increase cellular aging
Telomeres are structures at the end of chromosomes and are molecules that carry part or all of your genetic information. Telomeres act as protective covers that prevent the chromosomes from degenerating or fusing together.
As you age, telomeres naturally shorten, which causes cells to age. Although shortening telomeres is a natural part of aging, unhealthy lifestyle choices can speed up the process as it has been shown that consuming large amounts of sugar speeds up shortening Telomere, which increases cell aging.
A study in 5,309 adults showed that regular consumption of sugar-sweetened beverages was associated with shorter telomere length and premature cellular aging, and in fact every 20-ounce (591 ml) daily serving of sugar-sweetened soda equals an additional 4.6 years of aging regardless of other variables.
9- It drains your energy
Foods high in added sugar quickly jumps blood sugar and insulin levels, which leads to an increase in energy. However, this rise in energy levels is fleeting as sugar-filled products lack protein, fiber or fat as they lead to a slight increase in energy. Energy is quickly followed by a sharp drop in blood sugar that is often referred to as a breakdown.
Having constant fluctuations in blood sugar can lead to large fluctuations in energy levels.To avoid this energy-depleting cycle, choose carbohydrate sources that are low in added sugar and are rich in fiber. Pairing carbohydrates with protein or fat is another great way to keep your sugar levels stable. And energy. For example, eating an apple with a small handful of almonds is an excellent snack for long, consistent energy levels.
10. It can lead to fatty liver disease
Consistently high intake of fructose is associated with an increased risk of developing fatty liver disease, and unlike glucose and other types of sugar, which are taken up by many cells throughout the body, fructose is broken down exclusively by the liver and in the liver, fructose is converted into energy or stored as glycogen. However, the liver can only store so much glycogen before the excess turns into fat.
Excessive amounts of added sugar in the form of fructose increase in your liver, leading to non-alcoholic fatty liver disease (NAFLD), a condition characterized by the accumulation of excess fat in the liver. A study of more than 5,900 adults showed that people who drink sugar-sweetened beverages daily have a higher risk. By 56% of NAFLD development compared to people who did not.
11- Other health risks
Aside from the risks mentioned above, sugar can harm your body in countless other ways.Research shows that a lot of added sugar can:
- Increased risk of developing kidney disease: Consistently high blood sugar levels can damage the delicate blood vessels in the kidneys and increase the risk of developing kidney disease.
- Negative effect on dental health: Eating too much sugar can cause tooth decay as the bacteria in your mouth feed on sugar and the byproducts secrete acid, which cause demineralization of the teeth.
- Increased risk of gout: Gout is an inflammatory condition characterized by joint pain and added sugars raise levels of uric acid in the blood, which increases the risk of developing or exacerbating gout.
- Accelerated cognitive decline: High-sugar diets can lead to impaired memory and have been linked to an increased risk of dementia
Note: Research on the effect of added sugar on health is ongoing and new discoveries are being made.