Do you know that too much sugar is bad for your health? Yes, sugar is good for the body, but too much of it puts you at a higher risk of cardiovascular diseases. Sugar is found naturally in foods that contain carbohydrates, such as grains, fruits, vegetables, and dairy.
Eating whole foods that contain natural sugar is beneficial to your body. However, problems come in when you take foods with too much or added sugar. By saying added sugar I mean sugar added by manufacturers to products to increase their and shelf life.
Currently, most experts are concluding that sugar consumption is the major cause of obesity and chronic diseases, such as diabetes and high blood pressure. Below are 10 reasons why eating too much sugar ruins your health.
Contents
- 1 1. Sugar Increases the Risk of Heart Disease
- 2 2. It Puts you at a High Risk of Type 2 Diabetes
- 3 3. Sugar Causes Weight Gain
- 4 4. Sugar Causes Acne
- 5 5. Increases Depression
- 6 6. Sugar Intake Increase the Risk of Cancer
- 7 7. Sugar Accelerates the Process of Skin Aging
- 8 8. Leads to a Fatty Liver
- 9 9. Sugar Leads to Tooth Decay and Gum Problems
- 10 10. Sugar Intake Reduces your Energy
1. Sugar Increases the Risk of Heart Disease
Eating foods with too much sugar has been linked to an increased risk of multiple diseases, including heart disease. High-sugar diets lead to inflammation, obesity, and poor blood sugar and blood pressure control.
All these diseases are high-risk factors of heart disease which is one the number one causes of death worldwide.
Furthermore, taking too much sugar from sugar-sweetened drinks is linked to atherosclerosis, a serious disease that clogs the artery vessels. PubMed.
Do you know that a 16-ounce can of soda contains 52 grams of sugar, which is more than 10% of daily calories consumption. Coca-Cola. Meaning, taking a sugary drink every day puts you over the recommended daily limit for sugar intake. This will increase obesity and the risk of heart disease.
2. It Puts you at a High Risk of Type 2 Diabetes
In a study done by PubMed, researchers show that excess sugar consumption puts an individual at a high risk of diabetes Type 2 Mellitus. Though even without doing studies, the clear link between excess sugar consumption and diabetes is clear.
Excess sugar consumption causes obesity, which is the leading risk factor for diabetes Type 2 according to PMC.
Moreover, excess sugar intake leads to insulin resistance, which is the hormone responsible for blood sugar control.
When insulin resistance is high, your blood sugar levels will rise and put you at a high risk of diabetes. In another study, it shows that excess consumption of sugar-sweetened beverages puts an individual at higher risk of diabetes Type 2. PubMed
3. Sugar Causes Weight Gain
One of the main causes of obesity/weight gain worldwide is sugar-sweetened beverages. Yes, they are sweet, but they lead to serious health complications. For instance, a can of soda or sweet teas is loaded with fructose which increases blood sugar in the body.
Still, there is a huge connection between sugar and gut health. The gut contains bacteria both healthy and unhealthy. When you are used to sugar, the unhealthy bacteria in the gut crave more sugar and this eliminates the healthy bacteria in your gut. As a result, you will crave more sugary foods that lead to excess weight gain.
Moreover, more sugar consumption leads to leptin resistance. Leptin is a hormone that regulates food intake lipid metabolism, and energy expenditure.
When there is leptin resistance, it leads to increased food intake, leading to obesity, metabolic disorders, and cardiovascular diseases. PubMed
Certain research shows that people who are used to sugary drinks tend to weigh more than those who don’t or drink this in regulation. PubMed
In a nutshell, sugary foods and drinks don’t regulate hunger; instead, they make you crave for more leading to increased weight and obesity.
4. Sugar Causes Acne
The consumption of sugary beverages, milk, sugary, and fatty products is associated with acne in most adults. PubMed
The bad thing about sugary foods is that they affect insulin and blood sugar levels, leading to excess oil production, androgen secretion, and inflammation. All the secretions play a role in acne development. PMC
Furthermore, studies have shown that eating diets with low carbohydrates reduces the risk of acne while those high in carbohydrates put you at risk of acne. PubMed
If you have acne, avoid taking sugary foods or quit it completely to get rid of acne.
5. Increases Depression
Eating a healthy diet improves your mood. People who are used to food high in added sugar and processed foods tend to have poor moods. The hormones responsible for our moods are produced by the gut.
When your gut is unhealthy, you will experience a lot of depression and bad moods every time becomes you don’t have healthy bacteria in the gut.
Taking processed foods, such as sweet cakes and sugary drinks has been linked to a higher risk of depression and poor mood. PubMed
Therefore, if you want to reduce the risk of depression, reduce sugar intake and ensure your gut is healthy.
6. Sugar Intake Increase the Risk of Cancer
Most processed foods and sugary drinks have been linked to an increase in certain developing cancers.
The link between cancer and insulin resistance is high. A diet rich in sugar increases inflammation and causes insulin resistance, increasing the risk of cancer. PubMed
Besides, sugary foods and beverages lead to obesity, which raises your risk of cancer disease. PMC
7. Sugar Accelerates the Process of Skin Aging
Eating a diet high in sugar increases the skin aging process. Individuals who eat more sugar have sagging skin and wrinkles compared to others who avoid it. Excess sugar consumption causes the formation of advanced glycation end products (AGES).
AGES are the result that occurs when there are reactions between protein and sugar in the body. These end products play a role in the skin aging process.
Eating a diet high in sugar and refined carbs leads to AGEs production, causing the skin to age prematurely.
Moreover, these AGEs affect and damage elastin and collagen. Collagen and elastin are proteins that help the skin to stretch and maintain it’s young appearance. When these proteins are damaged, the skin loses firmness and sags gradually.
In one research, researchers concluded that taking a low-carb and low-fat diet helps with good skin aging. Having a healthy lifestyle will offer extra benefits for your skin’s appearance and growth. PubMed
8. Leads to a Fatty Liver
Excess fructose consumption is the leading cause of having a fatty liver. Compared to glucose and other types of sugar that are used up by cells, fructose must be broken down by the liver. If the fructose is excess, the liver will find it hard to break down to perfection.
Excess amounts of sugar in your diet overloads the liver, leading to a liver condition called non-alcoholic fatty liver disease. NIH
One study shows that people who take diets and drinks rich in sugar have a higher risk of developing a fatty liver compared to those who take sugar in moderation. PubMed
9. Sugar Leads to Tooth Decay and Gum Problems
There are many life-threatening effects of sugar, but most people forget the basic damage it does to teeth health. When sugar sits on the teeth, it causes decay faster than other foods.
To prevent sugars from supporting bacteria and plaque growth, brush your teeth at least twice a day.
Do you know sugar causes gum disease which is related to heart disease? People with periodontal problems are at a higher risk of having a stroke, heart attack, or other cardiovascular diseases. However, not everyone with gum disease develops heart disease.
Just avoid sugar!
10. Sugar Intake Reduces your Energy
Most foods and drinks with high sugar concentrations spike your insulin and blood sugar, leading to more energy which doesn’t last long. After some minutes or hours, you will crave more sugary foods or drinks.
Sugary foods lack fiber, protein, and fat. They only offer energy for a short while and then it sharply drops the blood sugar. To avoid the energy-draining cycle, choose foods that are high in fiber, proteins, and low in added sugar.
Furthermore, you can pair carbs with fat to ensure the blood sugar and energy levels are stabilized.
Other harmful effects of sugars on your body include:
- Sugar accelerates cognitive impairment, mostly in children
- Increases the risk of kidney disease
- It increases the risk of developing gout
- Sugar replaces the healthy bacteria in your gut, leading to digestive problems
- Leads to chromium deficiency.
In a nutshell, now that you know the negative effects sugar has on your health, it is time to watch what you drink and eat. You should try avoiding processed foods, sugary foods, and sugary foods.
It all starts with a single step and your body will get used to sugar absence. If it is a must, take it in moderation then quit it to prevent serious health complications.