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Nutrition

Why Too Much Sugar Is Bad for You

Soda Drinks have high added sugars
Soda Drinks

Food manufacturers intentionally add sugars because of the high addictive properties of sugar. And this gets people hooked on the product and in turn increase the sales dramatically.

Introduction

Why Too Much Sugar Is Bad for You. Many people rely on quick, processed foods for meals and snacks. And since these products often contain added sugar, it makes up a large proportion of their daily calorie intake. Hence, in the US, added sugars account for up to 17% of the total calorie intake of adults.

Dietary guidelines suggest limiting calories from added sugar to less than 10% per day. Furthermore, experts believe that sugar consumption is a major cause of obesity. Also many chronic diseases, such as type 2 diabetes. So then, here are some reasons why eating too much sugar is bad for your health.

Can Cause Weight Gain

 Added sugars create obesity
weight Gain

Why Too Much Sugar Is Bad for You. Rates of obesity are rising worldwide and added sugar, especially from sugar-sweetened beverages. Is linked to be one of the main culprits. Also, sugar-sweetened drinks like sodas, juices and sweet teas are loaded with fructose, a type of simple sugar.

Consuming fructose increases hunger and desire for food more than glucose, the main type of sugar found in starchy foods. Additionally, excessive fructose consumption may cause resistance to leptin, an important hormone. And that regulates hunger and tells your body to stop eating. In other words, sugary beverages don’t curb your hunger, making it easy to consume a high number of liquid calories. This can lead to weight gain.

Research has consistently shown that people who drink sugary beverages, such as soda’s, juices, weigh more than people who don’t.

Also, drinking a lot of sugar-sweetened beverages is linked to an increased amount of visceral fat An unwanted kind of deep belly fat associated with conditions like diabetes and heart disease.

Can Increase Your Risk Of Heart Disease

Heart Attack, added sugars contribute to the causes
Heart Attack

High sugar diets have been associated with an increased risk of many diseases, including heart disease, the number one cause of death worldwide.

evidence suggests that high-sugar diets can lead to obesity, inflammation and high triglyceride, blood sugar and blood pressure levels. And all are risk factors for heart disease. Additionally, consuming too much sugar, especially from sugar-sweetened drinks, has been linked to atherosclerosis. Which is a disease characterized by fatty, artery-clogging deposits.

A study in over 30,000 people found that those who consumed 17–21% of calories from added sugar had a 38% greater risk of dying from heart disease, compared to those consuming only 8% of calories from added sugar.

Just one 16-ounce (473-ml) can of soda contains 52 grams of sugar, which equates to more than 10% of your daily calorie consumption, based on a 2,000-calorie diet.

This means that one sugary drink a day can already put you over the recommended daily limit for added sugar.

Increases Your Risk Of Type 2 Diabetes

Diabetes has been linked to excessive sugar consumption
Diabetes

The worldwide prevalence of diabetes has more than doubled over the past 30 years. And though there are many reasons for this, there is a clear link between excessive sugar consumption and diabetes risk.

Obesity, often caused by consuming too much sugar, is considered the strongest risk factor for diabetes. Also, prolonged high-sugar consumption drives resistance to insulin, a hormone produced by the pancreas that regulates blood sugar levels. So then, Insulin resistance causes blood sugar levels to rise and strongly increases your risk of diabetes.

A population study comprising over 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, consumed per day. Next, other studies have also shown that people who drink sugar-sweetened beverages. Also, including fruit juice, are more likely to develop diabetes.

May Increase Your Risk Of Cancer

Cancer is linked to excessive consumption
Cancer Ribbon

You. Eating excessive amounts of sugar may increase your risk of developing certain cancers. first, a diet rich in sugary foods and beverages can lead to obesity. And which significantly raises your risk of cancer. Furthermore, diets high in sugar increase inflammation in your body and may cause insulin resistance, both of which increase cancer risk.

A study in over 430,000 people found that added sugar consumption was positively associated with an increased risk of cancer. So then, these include, esophageal cancer, pleural cancer and cancer of the small intestine. .

Another study showed that women who consumed sweet buns and cookies more than three times per week were 1.42 times more likely to develop endometrial cancer than women who consumed these foods less than 0.5 times per week.

Research on the link between added sugar intake and cancer is ongoing, and more studies are needed to fully understand this complex relationship.

May Increase The Risk Of Depression

Depression can be linked to this and processed foods
Depression

Why Too Much Sugar Is Bad for You. While a healthy diet can help improve your mood, a diet high in added sugar and processed foods may increase your chances of developing depression.

A lot of processed foods consumed, including high-sugar products such as cakes and sugary drinks. Can be associated with a higher risk of depression.

Researchers believe that blood sugar swings, neurotransmitter dysregulation and inflammation may all be reasons for sugar’s detrimental impact on mental health.

A study following 8,000 people for 22 years showed that men who consumed 67 grams or more of sugar per day were 23% more likely to develop depression than men who ate less than 40 grams per day.

Another study in over 69,000 women demonstrated that those with the highest intakes of added sugars had a significantly greater risk of depression, compared to those with the lowest intakes.

May Accelerate The Skin Ageing Process

Wrinkles are a natural sign of aging. And they appear eventually, regardless of your health. However, poor food choices can worsen wrinkles and speed the skin aging process. Additionly, advanced glycation end products (AGEs) are compounds formed by reactions between sugar and protein in your body. Furthermore, they are also suspected to play a key role in skin aging.

consuming a diet high in refined carbs and sugar leads to the production of AGEs. And which may cause your skin to age prematurely. Consequently, AGEs damage collagen and elastin, which are proteins that help the skin stretch and keep its youthful appearance. So then, when collagen and elastin become damaged, the skin loses its firmness and begins to sag. Also, in one study, women who consumed more carbs, including added sugars. Also, had a more wrinkled appearance than women on a high-protein, lower-carb diet. Finally, the researchers concluded that a lower intake of carbs was associated with better skin-aging appearance.

Can Increase Cellular Ageing

Telomeres are structures found at the end of chromosomes. And which are molecules that hold part or all of your genetic information. In addition, telomeres act as protective caps, preventing chromosomes from deteriorating or fusing together.

As you grow older, telomeres naturally shorten, which causes cells to age and malfunction. Although the shortening of telomeres is a normal part of aging, unhealthy lifestyle choices can speed up the process.

Consuming high amounts of sugar has been shown to accelerate telomere shortening, which increases cellular aging. A study in 5,309 adults showed that regularly drinking sugar-sweetened beverages was associated with shorter telomere length and premature cellular aging. In fact, each daily 20-ounce (591-ml) serving of sugar-sweetened soda equated to 4.6 additional years of aging, independent of other variables.

Drains Your Energy

Foods high in added sugar quickly spike blood sugar and insulin levels, leading to increased energy. However, this rise in energy levels is fleeting.

Products that are loaded with sugar but lacking in protein, fibre or fat lead to a brief energy boost that’s quickly followed by a sharp drop in blood sugar, often referred to as a crash. However, constant blood sugar swings can lead to major fluctuations in energy levels. But, to avoid this energy-draining cycle, choose carb sources that are low in added sugar and rich in fibre.

Pairing carbs with protein or fat is another great way to keep your blood sugar and energy levels stable. For example, eating an apple along with a small handful of almonds is an excellent snack for prolonged, consistent energy levels.

Can Lead To Fatty Liver

A high intake of fructose has been consistently linked to an increased risk of fatty liver.

Unlike glucose and other types of sugar, which are taken up by many cells throughout the body, fructose is almost exclusively broken down by the liver. Also, in the liver, fructose is converted into energy or stored as glycogen. However, the liver can only store so much glycogen before excess amounts are turned into fat.

Large amounts of added sugar in the form of fructose. Can overload your liver, leading to non-alcoholic fatty liver disease (NAFLD). A condition characterized by excessive fat build-up in the liver.

A study in over 5,900 adults showed that people who drank sugar-sweetened beverages daily. Also, had a 56% higher risk of developing NAFLD, compared to people who did not.

Otter Sugar Related Health Risks

Aside from the risks listed above, sugar can harm your body in countless other ways. Research shows that too much added sugar can:

  • Increase kidney disease risk: Having consistently high blood sugar levels can cause damage to delicate blood vessels in your kidneys. This can lead to an increased risk of kidney disease.
  • Negatively impact dental health: Eating too much sugar can cause cavities. Bacteria in your mouth feed on sugar and release acid by-products, which cause tooth demineralization.
  • Increase the risk of developing gout: Gout is an inflammatory condition characterized by pain in the joints. Added sugars raise uric acid levels in the blood, increasing the risk of developing or worsening gout.
  • Accelerate cognitive decline: High-sugar diets can lead to impaired memory and have been linked to an increased risk of dementia.

Research on the impact of added sugar on health is ongoing, and new discoveries are constantly being made.

In Conclusion

Added sugar is unhealthy when consumed in excess. However, liquid sugar may be especially harmful. So then, research shows that getting sugar in liquid form is much worse than getting it from solid food. This is why high sugar beverages like soda are among the worst things you can put into your body. I personally take no sugar in tea, coffee, or anything else, I do not even buy sugar when shopping. Consider your sugar intake

Important Note *

Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.

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