13 Effects of Excess Sugar on the Body


13 Effects of Excess Sugar on the Body

Too much sugar is bad for your health. It is an important part of processed foods and is listed under many names such as agave nectar, corn syrup, etc. Not only candies and baked goods are high in sugar, but many salty foods like bread and ketchup are also full of sugar. It affect in different ways.

The effects of excess sugar on the body are it can lead to weight gain, May Increase Your Risk of Heart Disease, Linked to Acne, Increases Your Risk of Diabetes, Increase Risk of Cancer, May Increase Your Risk of Depression, Can Accelerate the Aging Process of the Skin, May Accelerate Cellular Aging, Drains Your Energy, Can Cause Fatty Liver Disease, Other Health Hazards, Formation of Cavities and joint pain.

Sugar is good for you in small amounts, but too much can lead to obesity, acne, type 2 diabetes, and can increase the risk of many serious health conditions.

From marinara sauce to peanut butter, added sugar is found in unexpected products. Many people rely on fast food for meals and snacks. Since these products often contain added sugar, it makes up a large portion of their daily caloric intake.

In the United States, the average adult consumes about 17 teaspoons of added sugar per day. This is 14% of the total calorie intake in adults on a 2,000 calorie diet. Experts agree that sugar intake is the main cause of obesity and many chronic diseases, such as type 2 diabetes. That is why the Dietary Guidelines recommend reducing calories from added sugar to less than 10% per day.


13 Effects of Excess Sugar on the Body

Here are 13 reasons why eating too much sugar is bad for your health.

1. It can Lead to Weight Gain

Obesity rates are on the rise worldwide and evidence suggests that added sugar – often from alcohol – is a major cause of obesity.  Fizzy drinks like sodas, fruit juices, and sweet teas are loaded with fructose, a simple form of sugar. Consuming fructose increases hunger and cravings for food more than glucose, the main type of sugar found in starch.

In addition, animal studies show that eating too much fructose can lead to resistance to lepton, an important hormone that controls hunger and tells your body to stop eating. In other words, sugary drinks do not suppress your appetite, making it easier to consume more liquid calories quickly.

This can lead to weight gain. Research shows that alcohol consumption is associated with weight gain and an increased risk of type 2 diabetes. Additionally, alcohol consumption is associated with increased visceral fat, a type of fat age and heart disease. Consuming too much added sugar, especially from alcohol, increases your chances of gaining weight and can lead to visceral fat gain.


2. May Increase Your Risk of Heart Disease

Diets high in sugar have been linked to an increased risk of many diseases, including heart disease, the number one cause of death worldwide.  Evidence shows that a high sugar diet can lead to obesity and inflammation, as well as high levels of triglycerides, blood sugar and blood pressure - all of which are risk factors for heart disease.  

In addition, excessive alcohol consumption, especially fizzy drinks, has been linked to atherosclerosis, a disease in which excess fat clogs the arteries.

A study of more than 25,877 adults found that those who ate added sugar had a higher risk of developing heart disease and cardiovascular problems compared to those who ate less sugar. Not only does increased sugar increase the risk of heart disease, it can also increase the risk of stroke.

In the same study, more than eight servings per week of sugary drinks were associated with the risk of stroke. One 12-ounce (473 ml) cup of soda contains 39 grams of sugar, which equals 8 percent of your daily calorie intake, based on a 2,000-calorie diet.

This means that one fizzy drink a day can get you close to the recommended daily limit for added sugar. Eating added sugar increases risk factors for heart disease such as obesity, high blood pressure and inflammation. Foods high in sugar have been linked to an increased risk of heart disease.


3. Linked to Acne

A diet high in refined carbohydrates, including sugary foods and drinks, has been linked to a higher risk of developing acne. High glycemic index foods, such as processed sweets, raise your blood sugar faster than low glycemic index foods. Eating sugary foods can cause blood sugar and insulin levels to rise, leading to increased androgen secretion, oil production, and inflammation, all of which play a role in the development of acne. Evidence has shown that a low glycemic diet is associated with a reduced risk of acne, while a high glycemic diet is associated with an increased risk of acne.

For example, a study of 24,452 participants found that the consumption of fat and sugar, sweet drinks, and milk is associated with acne now in adults. In addition, many population studies have shown that rural communities that eat traditional, unprocessed foods have lower prevalence rates than urban, high-income populations where processed foods are part of the standard diet.

These results are consistent with the theory that a diet high in processed foods and high in sugar contributes to the development of acne. A diet high in sugar can increase androgen secretion, oil production, and inflammation, which can increase the risk of acne.


4. May Increases Your Risk of Diabetes

Diabetes mellifluous is a major cause of death and reduced life expectancy. Its growth has more than doubled in the last 30 years and forecasts estimate that its burden will continue to increase. Historically, heavy drinking has increased the risk of diabetes. Although no research has shown that eating sugar causes diabetes, there is a strong connection.

Eating too much sugar cane indirectly increase the risk of diabetes by contributing to excess body fat, two factors that can lead to diabetes. Obesity, often caused by excessive alcohol consumption, is considered the main cause of diabetes.

In addition, long-term high sugar intake leads to resistance to insulin, a hormone produced by the pancreas that controls blood sugar. Insulin resistance raises blood sugar levels and increases your risk of diabetes. In addition, research has shown that people who drink alcohol are more likely to have diabetes.

A study that included people who drank fizzy drinks for more than 4 years found that increased consumption of fizzy drinks - including soft drinks and 100% fruit juice - was associated with a higher risk of of type 2 diabetes. A diet high in sugar can lead to obesity and insulin resistance, two risk factors for type 2 diabetes.


5. May  Increase Risk of Cancer

Eating too much sugar can increase your chances of developing certain cancers. First, a diet rich in sugary foods and drinks can lead to obesity, which increases the risk of cancer. In addition, a diet high in sugar increases inflammation in your body and can lead to insulin resistance, which increases the risk of cancer.

A systematic review of 37 prospective cohort studies found that in two out of five studies of added sugar, 60% to 95% increased risk of cancer from high sugar consumption. The same research found that in 8 out of 15 studies of foods and drinks containing sugar, 23% to 200% increase the risk of cancer by drinking sugary drinks. Other studies have shown that sugar consumption is linked to certain types of cancer.

A study of more than 22,720 men over 9 years found that increased sugar intake from sugary drinks was associated with an increased risk of prostate cancer. Another study found that esophageal cancer is associated with an increase in sucrose, or table sugar, in desserts and flavored drinks.

Research on the link between added sugar consumption and cancer is ongoing, and more research is needed to better understand the complex relationship. Too much sugar can lead to obesity, insulin resistance and inflammation, all of which are risk factors for cancer.


6. May Increase Your Risk of Depression

While a healthy diet can help improve your mood, eating foods high in added sugar and processed foods can contribute to mood swings. It may even increase your risk of depression. High sugar intake has been linked to cognitive impairment, memory problems, and emotional problems such as anxiety and depression. Researchers believe that chronic systemic inflammation, insulin resistance and a disrupted dopamine reward signaling system — all of which can lead to excessive sugar consumption — may contribute to sugar's negative health effects.

A study of 8,000 people showed that men who ate 67 grams or more of sugar per day were 23% more likely to be depressed than men who ate less than 40 grams per day. Another study of more than 69,000 women found that those who ate the most added sugar had a greater risk of depression than those with the least intake. Diets high in added sugar and processed foods can increase the risk of depression in both men and women.


7. Can Accelerate the Aging Process of the Skin

Wrinkles are a natural sign of skin aging. They come out eventually, regardless of your health condition. However, poor dietary choices can worsen wrinkles and accelerate the skin's aging process. Advanced glycation end products (AGEs) are compounds formed from the reaction between sugar and protein in your body. They are suspected to play an important role in skin aging.

A diet high in refined carbohydrates and sugar leads to the production of AGEs, which can cause your skin to age. AGEs damage collagen and elastin, proteins that help stretch the skin and maintain its youthful appearance. When collagen and elastin are damaged, the skin loses its elasticity and begins to sag. More research is needed to better understand the link between sugar and skin changes in humans. Eating sugar can increase the production of AGEs, which can accelerate skin aging and create wrinkles.


8. May Accelerate Cellular Aging

Telomeres are structures at the ends of chromosomes, which are molecules that contain some or all of the genetic information. Telomeres act as protective caps, preventing chromosomes from breaking or joining together. As you get older, telomeres get shorter, which leads to aging and cell dysfunction? Although telomere shortening is a natural part of aging, certain lifestyle choices can accelerate the process. Eating too much sugar has been shown to shorten telomeres, which increases aging.

A study of 61 young adults found that increased consumption of sweetened beverages was associated with longer telomere length, which indicates cellular aging.  Eating too much sugar can accelerate telomere shortening, which accelerates aging.


9. Drains Your Energy

Foods with added sugar quickly raise blood sugar and insulin, leading to increased energy. However, this increase in energy levels is temporary. Products that are full of sugar but lack protein, fiber, or fat cause a small burst of energy that is followed by a rapid drop in blood sugar, often called a crash.

Constant changes in blood sugar can cause significant changes in energy levels. A meta-analysis that examined the effects of sugar on mood found that eating carbohydrates, especially sugar, reduced alertness within 60 minutes of consumption and fatigue within 30 minutes of consumption.

To avoid this energy-destroying process, choose carbohydrate sources that are low in added sugar and high in fiber. Combining carbs with protein or fat is another great way to keep your blood sugar and energy levels stable. For example, eating an apple with a handful of almonds is a good food for sustained energy levels. A high sugar diet can negatively affect your energy levels by causing a spike in blood sugar following a crash.


10. Can Cause Fatty Liver Disease

High fructose consumption is associated with an increased risk of fatty liver disease. Fructose is a common form of sugar, one of the main sources of which is high fructose corn syrup (HFCS) which is used to make sodas, candies, baked goods, cereals, and more. Unlike glucose and other forms of sugar, which are taken up by many cells in the body, fructose is almost exclusively broken down by the liver.

In the liver, fructose is converted to energy or stored as glycogen.

However, the liver can only store a small amount of glycogen before the excess is converted to fat. Too much added sugar in the form of fructose overloads your liver, leading to non-fatty liver disease (NAFLD), a condition in which excess fat builds up in the liver.

An animal study found that feeding mice a high fructose diet for a long time led to damage to their intestinal barrier, liver inflammation, liver tumors and signs of fatty liver disease compared to a control group (46). The same study found that a single serving of fructose can lead to the development of fatty liver disease when it is taken from a drink rather than food, and when it is eaten in one place compared to several doses spread out for a long time.

A study of more than 5,900 adults showed that those who drank sweetened beverages every day had a 56% higher risk of developing NAFLD, compared to those who did not. Eating too much sugar can lead to NAFLD, a condition in which excess fat builds up in the liver.

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11. Other Health Hazards

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

• Increases the risk of kidney disease: Fructose can increase serum urate levels, leading to the development of kidney disease (52). Chronic high blood sugar can also damage the delicate blood vessels in your kidneys, increasing the risk of kidney disease (49).

• Negative effects on dental health: Eating too much sugar can cause cavities. Bacteria in your mouth consume sugar and release acidic substances, which cause demineralization of teeth. 

• Increases the risk of developing gout: Gout is an inflammatory disease characterized by joint pain. Added sugar raises blood uric acid levels, which increases the risk of developing or worsening gout (51 Source Trust).

• Accelerate cognitive decline: Diets high in sugar can cause memory loss and are linked to increased risk of dementia, Alzheimer's disease and stroke. Research into the effects of added sugar on health is ongoing, and new research is being done all the time. Eating too much sugar can worsen cognitive decline, increase the risk of gout, damage your kidneys and cause cavities.


12. Formation of Cavities

Dentists say that sugar is the main cause of cavities. Even if you brush your teeth every time you eat something sweet, you can still damage your teeth.


13.  Joint Pain

People who suffer from joint pain and who reduce their sugar intake, notice a significant reduction in their pain levels. Sugar is even linked to a greater risk of arthritis.


Tips for Reducing Sugar Intake

Excessive alcohol consumption has many negative health effects. Although eating less sugar is good, you should try to reduce your sugar intake as much as possible. Here are a few tips:

• Say no to sodas, energy drinks or juices and have unsweetened seltzer water.

• Drink coffee black or use natural sweeteners.

• Use fresh or frozen fruit to make plain yogurt instead of sweetened yogurt with added sugar.

• Look for cereal and granola bars with less than 4 grams of sugar per serving.

• Use natural butter instead of ready-to-use flavoring.

• Avoid sugary or agave-sweetened beverages.

• Focus on getting fresh, wholesome ingredients. The best way to reduce your intake of added sugar is to prepare your own healthy meals at home and avoid buying packaged foods and drinks with added sugar.


Frequently Asked Questions

• What is added Sugar?

Added sugar is sugar that is added during food processing, during preparation or at the table.

For example, sucrose or dextrose added during food processing is added sugar, just like the honey used to make tea at your kitchen table. Fortunately, "added sugars" are listed separately in the Nutrition Facts panel under the "total sugars" line, making it easier to determine whether or not your food has added sugar.


• What is Considered a High Sugar Food?

Foods that contain close to or more than the recommended amount can be considered to contain sugar.

Men should eat no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day.

Women should not eat more than 6 teaspoons (25 grams or 150 calories).

Sugary foods include:

• Sweets, including candies, pies, cakes and cookies

• Dairy desserts like ice cream and milkshakes

• Soda

• Fruit Juice

• Sports Drinks Trusted Source

• Reliable low-fat yogurt

• Condiments such as ketchup, honey mustard and game sauce

• Most common breakfast cereals

While some foods that are high in sugar may be obvious, many foods are surprisingly high in sugar.


Final Thought

Eating too much added sugar can have many negative health effects. Eating and drinking too much can lead to weight gain, blood sugar problems, and an increased risk of heart disease, among other dangerous conditions. 

For these reasons, added sugar should be kept to a minimum whenever possible, which is easy when following a nutritious and well-rounded diet. If you want to eliminate added sugar from your diet, try some of the small changes listed above. Before you know it, your sugar addiction will be a thing of the past.


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