Why Too Much Sugar is Bad for You? Sugar a type of carbohydrate is present in natural form in some foods and drinks while it’s added in others. People binging on processed foods often overdo their daily intake limit of calorie owing to the added sugars which are present in so many products.
Also, the added sugar becomes the cause of so many other health issues like diabetes, increased risk of weight gain, cavity to name a few.
While eating natural foods with sugar is the requirement of your body to obtain other important vitamins and minerals, having too much-added sugar could prove bad for your health.
Foods and drinks with added sugars like certain cereals, cakes, drink, etc. are on the one hand big cause of calorie intake; they on others do not provide any nutritional value. Additionally, your body digests added sugars quite quickly, and thus these foods fail at providing energy for long hours.
If you are still not able to curb your cravings for sugars, this article will be helpful to you. Read till the end to know how harmful excess of sugar can be.
Top 9 Reasons Why Too Much Sugar is Bad for You?
1. Empty Calories
Do you know that there is no nutrition or to be clearer zero nutrition in sugar? Yes, that’s right. Adding it to drinks and foods thus adds no nutritional value but increases the calorie content.
Unlike processed foods, natural foods like fruits and dairy products contain natural sugar which is digested by the body at a slower rate, making them an enduring source of energy. Also, they have a good amount of vitamins, minerals and are a source of fibre; all of these are essential for the well-being of your body.
As per dietary guidelines, calories from added sugar should be limited to less than 10% per day. Still, in the US, adults on average take added sugars of 17% of the total calorie whereas in children, it accounts for up to 14%.
A person eating more of added sugars may fall in the habit of taking less of healthy foods and as a result, may fall deficient in the nutrition, which may result in serious health issues.
2. Increases Risk of Type 2 Diabetes
Diabetes is one of the leading health issues presently. While there are various reasons accountable for the same, increased sugar intake is one of the reasons.
Because high in sugary foods are usually high in calories, it increases the risk of Type 2 Diabetes.
The diet which is high in sugar and carbs leads to a constant release of insulin. This can further lead to insulin resistance which often is the cause of pre-diabetes and Type 2 diabetes.
As suggested by the American Diabetes Association, sugary drinks are specifically the problem behind this, and one should avoid sugary drinks to prevent Type 2 diabetes.
3. May Lead to Weight Gain
Obesity is also one of the major health issues the world is facing, and no doubt added sugars are one of the main reasons.
Once again, it is the sugar-loaded beverages like sodas, juices, etc. that are rich in fructose that is responsible for most of the cases of obesity.
Compared to glucose, the main type of sugar found in starchy foods, fructose increases your appetite, making you eat more. It also results in the resistance of leptin, a hunger controlling hormone that tells your body not to eat anymore.
As a result, you end up drinking or eating more which becomes the reason for the increase in weight.
It is important to understand that sugar in itself does not cause weight gain and obesity. It is rather one of several causes. Being overweight or obese is the result of interaction between multiple factors like diet, physical activity, and genetics, social and environmental factors.
Nevertheless, restricting the amount of sugar in a diet is one of the simplest ways to prevent weight gain.
4. Increased Risk of Heart Disease
Heart disease is the number one reason for deaths worldwide, and it is not surprising to know that diets are one of the major reasons for the same.
As supported by studies, high-sugar diets can result in obesity, inflammation and high triglyceride, blood sugar, and blood pressure levels, all of which are the leading risk factors for heart disease.
Also, consumption of too much sugar from sugar-sweetened drinks has shown to have a clear relation with increased chances of atherosclerosis, a disease characterized by fatty, artery-clogging deposits.
This does not need much explanation for sure. Since childhood, we are told not to eat too many candies since it may cause a cavity in our teeth which is correct. Increased sugar consumption can cause tooth decay, which may lead to the development of cavities.
When you eat sugar in some form, bacteria present in your mouth form a thin layer of plaque over your teeth. These bacteria then react with the sugars present in foods and drinks. As a result of this reaction, an acid releases that leads to damage of the teeth.
While to some point, your body can repair this damage but eat high in sugary foods over time can lead to tooth cavities forming permanent holes in the teeth.
To prevent yourself from the trauma of undergoing painful tooth treatment; it is wise to restrict your sugar intake.
6. Increased Risk of Cancer
As read above, diets high in sugar are related to increased risk of obesity and insulin resistance. It is worth noting here that both these factors are related to increasing the risk of cancer.
Studies are proving the relationship between women eating high sugar food and having more chances of developing endometrial cancer than women who consumed less of these foods.
More studies are awaited to understand the complex relationship between sugar and cancer.
7. Fatty Liver Disease
One of the reasons for fatty liver is over the storage of glycogen. Fructose founds in the foods is metabolized in the liver where it is turned to fat and stored as glycogen. But when this glycogen level is already full (due to high carb diets), it results in fatty liver.
While you eat whole fruit (which also has fructose), it will not harm you since it has fibre that fills you and prevents you from overeating. But having fruit juice would not mean the same. Fruit juice has all the fibre removed, and thus you are having a lot of sugar compared to one whole fruit.
According to the American Journal of Clinical Nutrition, “There is no biological need for fructose”.
So take less of sugars and save your liver.
8. May result in Depression
There is a direct link between blood sugar and mood. The uneven blood sugars can result in an uneven mood. Moreover, by staying on high sugar, low nutrient diet, you deprive yourself of the essential amino acids and vitamins required for assisting your mood.
Researchers assert that blood sugar swings, neurotransmitter dysregulation, and inflammation may account for sugar’s harmful impact on mental health.
Consuming too many processed foods, including high-sugar products like cakes and sugary drinks, is related to a higher risk of Depression.
9. Results in increased Acne
There are higher risks of developing Acne if one is on a high carb diet, including sugary drinks and foods.
Sugar loaded foods result in increasing blood sugar and insulin levels very quickly, which results in increased androgen secretion, oil production, and inflammation. All of these factors play a role in the development of Acne.
It is ok to have sugar in small amounts, but you should be conscious not to overdo the upper limit.
Avoiding excess of processed foods and shifting to the basics of eating whole, processed foods will help in reducing the amount of your sugar in your diet.
Practices like eating whole fruits, sweetening plain yoghurt with berries instead of buying flavoured or sugar-loaded yoghurt and replacing sodas, drinks, juices with water or unsweetened seltzer can help you in keeping a track on your daily sugar intake.
Also, read labels carefully before purchasing a product. Since there are different names for sugar, it may be difficult identifying it. Check out for terms like sucrose, dextrose, agave nectar, maltose, high-fructose corn syrup, corn sweetener, evaporated cane juice which used for some form of sugar.
Be mindful that sugar in itself is not bad; it is the unhealthy or processed form of sugar that can prove dangerous.