2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
From the marinade sauce to the peanut butter - added sugar is even found in products you never thought might have sugar. And unfortunately, many people consume processed foods in which the amount of added sugar is too much. For example, in the United States, 17% of an adult's daily caloric intake is with added sugar, and up to 14% of children's.
Dietary guidelines recommend that less than 10% of our daily intake be with products containing added sugar. Experts are adamant that consumption of added sugar is a major cause of obesity and many chronic diseases such as diabetes. Here are 11 reasons why consuming too much sugar is bad for health:
1. May lead to weight gain
One of the main "culprits" for obesity in people around the world are sweetened drinks that contain added sugar. Soda, juices, teas, fresh juices, carbonated drinks - they all contain fructose - a kind of simple sugar. And consuming it leads to a feeling of hunger and a constant desire to eat something sweet. Fructose has been shown to increase these cravings more than glucose, the main type of sugar found in starchy foods. So - be careful with sugary drinks, because if you overdo it, you will gain weight and accumulate fat.
2. May increase the risk of heart disease
Diets high in sugar are also associated with increased risk of heart disease - and they are the leading cause of death worldwide. A study involving more than 30,000 people found that if you consumed 17-21% of your calories per day from foods containing added sugar, there is a 38% higher risk of dying from heart disease. While the situation with the other participants, who consume only 8% of the calories from foods with added sugar, is much more encouraging.
3. May cause acne
A diet high in refined carbohydrates, including sugary foods and beverages, can lead to acne. Foods with a high glycemic index, such as processed pastries, raise blood sugar faster than foods with a lower glycemic index. A study involving 2,300 teenagers found that those who frequently consumed added sugar, have a 30% higher risk of having acne than those who do not eat as much added sugar.
4. Increases the risk of developing diabetes
The global prevalence of diabetes has more than doubled in the last 30 years. Although there are many reasons for this, there is a clear link between excessive sugar consumption and the risk of diabetes. Obesity, which is often caused by consumption of too much sugar, is considered the strongest risk factor for diabetes. Moreover, long-term consumption of sugar leads to resistance to insulin - a hormone produced by the pancreas that regulates blood sugar levels. Insulin resistance raises blood sugar levels and greatly increases the risk of developing diabetes. A population study involving more than 175 countries showed that the risk of developing diabetes increased by 1.1% for every 150 calories of sugar or about one soda a day.
5. May increase the risk of developing cancer
A diet rich in sugary foods and beverages can lead to obesity, which significantly increases the risk of developing cancer. A study involving more than 430,000 people found that the consumption of added sugar was associated with an increased risk of developing esophageal cancer and small bowel cancer.
6. May increase the risk of depression
While a healthy diet can help you improve your mood, diets high in added sugar and processed foods can make you depressed. A study of 8,000 people for 22 years found that men who consumed 67 grams or more of sugar a day were 23% more likely to develop depression than men who ate less than 40 grams a day. Another study, involving more than 69,000 women, found that those who ate more foods containing added sugar were significantly more likely to become depressed than those who ate less.
7. Can accelerate the aging process of the skin
Wrinkles are a natural sign of aging. They appear on our skin, whether we want to or not. And the food we eat is essential for our skin. A study involving women found that those who consumed more carbohydrates, including added sugars, had more wrinkles than those whose diets were high in protein and low in carbohydrates.
8. It can accelerate the aging of cells
Telomeres are structures found at the end of chromosomes. They act as protective caps, preventing the deterioration or fusion of chromosomes. As we age, telomeres naturally shorten, causing cells to age. Although telomere shortening is a perfectly normal process, the food we eat can speed it up. Consumption of large amounts of sugar has been shown to accelerate the contraction of telomeres, which in turn leads to cell aging.
9. It drains our energy
Foods high in added sugar quickly increase blood sugar and insulin levels, and this leads to an increase in our energy. But this process is short-lived. This is followed by a rise and fall in blood sugar levels, which literally drains our energy and we begin to feel tired.
10. May cause fatty liver
High fructose intake is consistently associated with an increased risk of fatty liver. Unlike glucose and other sugars, fructose is broken down almost entirely by the liver. In the liver, fructose is converted into energy or stored as glycogen. However, the liver can store so much glycogen before excess amounts are converted to fat. And large amounts of added sugar in the form of fructose overload the liver, which leads to non-alcoholic fatty liver disease - a condition characterized by excessive accumulation of fat in the liver.
11. Other health risks
In addition to the above risks, added sugar can harm our body in countless other ways. Studies show that too much added sugar can:
- increase the risk of developing kidney disease: Constantly high blood sugar levels can cause damage to the delicate blood vessels in the kidneys;
- lead to a negative impact on dental health: Bacteria in our mouth feed on sugar and release acidic by-products that cause demineralization of teeth;
- to increase the risk of developing gout: This is an inflammatory condition characterized by joint pain. Added sugars increase uric acid levels in the blood, increasing the risk of developing gout.
Recommended:
4 Reasons Why Eating Too Much Sugar Is Bad For You
Sugar and sugar products are a favorite food for many people. Not to mention that sometimes we consume sugar without even knowing it. Sugar is found in products we don't even think about - such as sauces, marinades and more. Although we all know that eating too much sugar not good for our health, many people rely on this type of food - fast, processed foods containing a lot of sugar .
Foods That Contain Too Much Sugar
Sugar is harmful - and children know that. However, excessive consumption of this carbohydrate actually has serious health consequences that are not well known. In addition to being overweight, sugar leads to metabolic disorders, which eventually leads to diabetes.
Symptoms That You Have Taken Too Much Caffeine
With the presence of caffeine in many different drinks, foods and medications you may find yourself experiencing symptoms of caffeine overdose . Or you may be sensitive to caffeine, even in small amounts. Learn the signs of these problems. Caffeine Caffeine is a natural stimulant found in coffee, tea and chocolate (but not found in most herbal teas).
Signs That You Eat Too Much Sugar
It's proved that excess sugar may adversely affect health. Although you may be slim and look healthy, you can still consume too much sugar. Our bodies need sugar in the form of glucose to maintain their energy, but it is best to consume the natural sugars found in fruits and dairy products and the starch in whole grains and some vegetables.
The Harm Of Eating Too Much Fat
Excessively fatty foods, taken regularly, can lead to more than one or two harms to the body and health. And it is well known that eating habits and type of food are one of the determining factors for our health. Fats interfere with the normal functioning of ascorbic acid.
