11 Reasons Why Too Much Sugar Is Bad
From marinara sauce to peanut butter, even the most unexpected products can find additional sugar. Many people rely on fast-cooked foods for meals and light meals. These products often contain sugar, which makes up a significant proportion of your daily calorie intake. In the United States, added sugar accounts for 17% of total calories in adults and 1% in children. Dietary guidelines suggest limiting calories from added sugar to less than 10% per day. Experts believe that sugar consumption is the main cause of many chronic diseases such as obesity and type 2 diabetes.
Here are 11 reasons why eating too much sugar is bad for you.
1. Can cause weight gain
The prevalence of
obesity is increasing around the world and is believed to be one of the main
causes, especially the addition of sugar to sweetened beverages. Sweet drinks
such as carbonated drinks, fruit juices and sweetened teas are high in
fructose, a monosaccharide. Fructose makes you feel hungry and hungry more than
glucose, the main sugar in starch.
In addition, overdose of fructose can cause resistance to leptin, an important hormone that regulates hunger and tells the body to stop eating. In other words, sweet drinks do not reduce hunger, so you can burn large amounts of liquid calories quickly and easily. This can lead to weight gain. A study consistently shows that people drink more sweet drinks, such as soda and fruit juices, than those who don't. Additionally, drinking lots of sugary drinks has been linked to increased amounts of visceral fat, a type of deep abdominal fat that has been linked to conditions such as diabetes and heart disease.
Summary
Consuming too much sugar, especially in sugary drinks, increases the risk of weight gain and can lead to visceral fat buildup.
2. May increase the risk of heart disease
Diets high in sugar are associated with an increased risk of many diseases, including heart disease, the leading cause of death worldwide. Evidence suggests that a diet high in sugar can lead to obesity, inflammation, triglyceride levels, blood sugar and high blood pressure. These are all risk factors for heart disease. In addition, too much sugar, especially sweet drinks, is associated with atherosclerosis, a disease characterized by fat deposits that clog arteries. In a study of 30,000 people, those who consumed 17-21% of their calories with sugar were 38% more at risk of dying from heart disease than those who ate only 8% of calories with sugar. It turned out to be expensive. 16 oz (73 ml) carbonated drink cans contain 52 grams of sugar based on a 2000 calorie diet. This is more than 10% of the daily calories. This means that drinking one cup of sweet drink a day can exceed the daily recommended limit for adding sugar.
Summary
Excessive sugar
intake increases risk factors for heart disease such as obesity, high blood
pressure, and inflammation. A high-sugar diet is associated with an increased
risk of death from heart disease.
3. Acne-related
A diet high in refined carbohydrates, such as sugar-rich foods and drinks, is associated with an increased risk of developing acne. Foods with a high glycemic index, such as processed desserts, raise blood sugar faster than foods with a low glycemic index. Sweet foods rapidly raise blood sugar and insulin levels, causing androgen secretion, oil production, and inflammation. All of these are involved in the development of acne.
A study found that a low-GI diet was associated with a reduced risk of acne, and a high-GI diet was associated with a higher risk. For example, a study of 2,300 teenagers found that those who regularly consumed sugar had a 30% increased risk of developing acne. Furthermore, many censuses show that rural areas that traditionally consume raw foods have lower acne rates than high-income areas in urban areas. These findings are consistent with the theory that a diet high in processed foods and high in sugar contributes to the development of acne.
Summary
Diets high in sugar can increase androgen secretion, oil production, inflammation, and may increase the risk of developing acne.
4. Increased risk of type 2 diabetes
The global prevalence of diabetes has more than doubled over the past 30 years. There are many reasons for this, but there is a clear link between excessive sugar consumption and the risk of diabetes. Obesity is often caused by overdosing on sugar and is considered the highest risk factor for diabetes. In addition, long-term consumption of sugar increases resistance to insulin, a hormone produced by the pancreas to regulate blood sugar. Insulin resistance raises blood sugar levels and significantly increases the risk of diabetes. According to a census of more than 175 countries, the risk of developing diabetes increases by 1.1% for every 150 calories of sugar or about one can of soft drink per day. Other studies have also shown that people who drink sweetened beverages, such as fruit juices, are more likely to develop diabetes.
Summary
Dietary hyperglycemia
may cause obesity and insulin resistance, two risk factors for type 2 diabetes.
5. May increase your risk of cancer
Eating too much sugar can increase your risk of developing certain types of cancer. First, a diet high in sugary foods and drinks can lead to obesity, which greatly increases the risk of cancer. Additionally, a diet high in sugar can increase inflammation in the body and cause insulin resistance, which increases the risk of cancer. A study of 30,000 people found that increased sugar intake was positively associated with an increased risk of cancers of the esophagus, pleura and small intestine.
Another study found that women who ate sweet bread and cookies three or more times per week had a 1.42 times higher risk of endometrial cancer than women who ate these foods less than 0.5 times per week. Research is ongoing on the association between increased sugar intake and cancer, and more research is needed to fully understand this complex relationship.
Summary
Too much sugar can cause obesity, insulin resistance, and inflammation, all of which are risk factors for cancer.
6. May Increase Your Risk of Depression
A healthy diet can help improve your mood, but eating sugar-rich or processed foods is more likely to cause depression. Become. Mass consumption of processed foods, including high-sugar products such as cakes and sweet drinks, is associated with an increased risk of depression. Researchers believe that changes in blood sugar levels, deregulation of neurotransmitters, and inflammation can all be the reasons why sugar has a negative impact on mental health. A 22-year follow-up study of 8,000 people found that men who ate more than 67 grams of sugar per day were 23% more likely to develop depression than men who ate less than 40 grams per day. Another study of 69,000 women found that women with the highest sugar intake had a significantly higher risk of depression than women with the lowest sugar intake.
Summary
A diet high in sugar and processed foods can increase the risk of depression in both men and women.
7. Can accelerate skin aging
Wrinkles are a natural sign of aging. They will eventually appear, regardless of your health. However, poor food choices can make wrinkles worse and accelerate skin aging. The end products of advanced glycation (AGE) are compounds formed by the reaction of sugars and proteins in the body. They are believed to play an important role in the aging process of the skin. A diet high in refined carbohydrates and sugars can create EFAs and accelerate skin aging. The ages damage collagen and elastin. These are proteins that help firm the skin 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 those with added sugar, had a wrinkled appearance compared to women who ate a diet high in protein and low in carbohydrate. The researchers concluded that the lower the carbohydrate intake, the better the skin.
Summary
Foods high in sugar can increase the production of AGEs and accelerate skin aging and the formation of wrinkles.
8. Can accelerate cell aging
Telomeres are structures found at the ends of chromosomes and are molecules that contain some or all of the genetic information. Telomeres act as protective caps, preventing chromosome degradation and fusion. As we age, telomeres naturally shorten, causing cell aging and dysfunction. Telomere shortening is a normal part of the aging process, but unhealthy lifestyle choices can speed up the process. It has been shown that high sugar intake promotes telomere shortening, which in turn accelerates cell aging. A study of 5,309 adults in found that regular consumption of sweet drinks shortened telomere length and accelerated cell aging. In fact, providing 20 ounces (591 ml) of soda with sugar per day is equivalent to an additional 4.6 years of aging, regardless of other variables.
Summary
Eating too much sugar can accelerate telomere shortening and accelerate cell aging.
9. Eliminate Energy
Foods high in sugar greatly increase blood sugar and insulin levels, thereby increasing energy. However, this rise in energy levels is temporary. Products high in sugar but deficient in protein, fiber and fat lead to short-term increases in energy, followed by a sharp drop in blood sugar, commonly known as a crush. Blood sugar levels are constantly fluctuating and can cause energy levels to fluctuate widely. To avoid this emission cycle, choose a low-sugar, high-fiber carbohydrate source. Combining carbohydrates with protein or fat is another great way to stabilize blood sugar and energy levels. For example, eating an apple with a handful of almonds is a great snack for sustained and steady energy levels.
Summary
Sugar-rich foods can have a negative effect on energy levels by decreasing after blood sugar spikes.
10. It can lead to fatty liver disease
Summary
Eating too much sugar can lead to NAFLD, a condition in which excess fat builds up in the liver.
11. Other health risks
In addition to the risks above, sugar can harm your body in countless
other ways.
According to
research, added sugars can:
- Increase the risk of kidney disease: Persistently high blood sugar can damage the delicate blood vessels in the kidneys. This can lead to an increased risk of kidney disease.
- Negative effects on oral health: Eating too much sugar can cause tooth decay. Bacteria in the mouth eat sugar and release acidic by-products that decalcify teeth.
- Increases risk of developing gout: Gout is an inflammatory disease characterized by joint pain. Adding sugar increases blood uric acid levels and increases the risk of developing or exacerbating gout.
- Accelerate cognitive decline: A high-sugar diet can cause memory loss and is associated with an increased risk of dementia. Research into the health effects of added sugars is underway and new discoveries are constantly being made.
Summary
Too much sugar intake
can exacerbate cognitive decline, increase the risk of gout, damage the
kidneys, and cause tooth decay.
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