How excess sugar can be unhealthy?
Sugar develops naturally in all foods that include carbohydrates. Having foods that contain natural sugar is good. Due to the fact, your body absorbs these foods slowly; the sugar in them provides a steady supply of energy to your cells.
High consumption of fruits, vegetables, and whole grains also has been shown to reduce the risk of chronic diseases, such as diabetes, heart disease, and some cancers.
On the other hand, problems arise when you consume too much-added sugar that manufacturers add to products to increase flavor or extend shelf life.
The prime sources are soft drinks, fruit drinks, flavored yogurts, cereals, cookies, cakes, candy, and most processed foods. However, added sugar is also found in products that you may not believe as sweetened, like soups, bread, cured meats, and ketchup.
Diseases related to sugar and its side effects
Research shows that the excess sugar one eats, the higher risk becomes of developing certain conditions, such as obesity, diabetes, heart health. With time, this will lead to an increased accumulation of fat, which may turn into fatty liver disease, a contributor to diabetes.
Here are the reasons why consuming too much sugar is bad for your health.
Obesity – Consuming sugar increases your hunger, desire for food, and spikes insulin levels. When insulin is elevated continuously, most of that energy gets deposited and stored in the fat cells; increases the risk of weight gain and can lead to thick, stomach fat accumulation.
Diabetes – Obesity is regarded as the most substantial risk component for diabetes. Unchecked, diabetes can cause kidney failure and blindness. Continuous high-sugar consumption drives resistance to insulin, a hormone produced by the pancreas that regulates blood sugar levels. Insulin resistance causes blood sugar levels to rise and increase the risk of diabetes.
Heart Disease – Research has shown that consuming sugar-sweetened beverages can raise blood pressure. Also, a high-sugar diet may promote the liver to release more harmful fats into the bloodstream. Both factors are known to enhance heart disease risk.
Aging – Scientists have observed associations between sugar consumption and cell aging, sagging skin along with skin wrinkling. The more sugar circulating in the blood, the faster the damage takes hold.
Sugary foods can increase the production of Advanced glycation end products (AGEs), which can speed up skin aging and wrinkle formation.
Consuming too much sugar can increase the shortening of telomeres, which grows cellular aging.
Tooth decay & Gum disease – When sugar sits on your teeth, it results in collapse more proficiently than any other food substance. Sugar can cause gum disease which leads to heart disease.
Immune System – Sugar inhibits the immune system; we know that bacteria and yeast nourish on sugar and when these organisms get beyond balance in the body, bacterial infections and health problems are more likely.
Fatty Liver Disease – Significant amounts of added sugar in the form of fructose overload your liver, resulting in non-alcoholic fatty liver disease (NAFLD), a state indicated by too much fat accumulation in the liver. This fat accumulation can cause severe issues like liver inflammation, which may progress to scarring and irreparable damage.
Cancer – Eating extreme amounts of sugar may maximize the risk of developing certain diseases. Excessive sugar can lead to obesity, insulin resistance, and inflammation, all of which are risk factors for cancer.
Stress – When we are under pressure, our stress hormone levels increase. These substances are also called into actions when blood sugar is low. One of the main things these hormones do is increase blood sugar, offering the body with a rapid energy boost. The dilemma is, these valuable hormones can make us feel restless, irritable and shaky.
Acne – Sugary foods swiftly raise blood sugar and insulin levels, triggering increased androgen secretion, oil production, and inflammation, all of which participate in acne development.
Depression – While a healthy and balanced diet can help improve your mood, a diet high in added sugar and packaged foods may maximize your chances of developing depression. Unstable blood sugar often causes mood swings, fatigue, headaches and cravings for more sugar.
Drains Energy – Foods high in added sugar easily raise blood sugar and insulin levels, leading to increased energy. On the other hand, this rise in energy levels is short lived. Having constant blood sugar swings can result in significant fluctuations in energy levels.
Other Health Risks
Apart from the risks detailed above, sugar can harm your body in plenty of different ways.
Increase kidney disease: Having continually high blood sugar levels can induce damage to the delicate blood vessels in kidneys. This damage can cause an increased risk of kidney disease.
Negatively impact dental health: Consuming sugar can cause cavities. Bacteria in the mouth feed on sugar and relieve acid byproducts, which cause tooth decay.
Increase the risk of developing gout: Gout is an inflammatory condition recognized by pain in the joints. Added sugars raise uric acid levels in the blood, increasing the risk of gout.
Accelerate cognitive decline: High-sugar diets can cause reduced memory and have been linked to an increased risk of dementia.
Research on the impression of added sugar on health is continuing, and discoveries are continually being made. Additionally, maintaining a food diary is an excellent way of becoming more conscious of the primary sources of sugar in your diet.
The ideal way to control your added sugar intake is to make your healthy meals at home and prevent buying foods and drinks that are high in added sugar. Focusing on this can help you lower the amount of sugar in your diet.