Why consuming too much sugar is bad for you?
Sugar is a guilty pleasure everyone savors on any occasion, feeling happy or sad, or even at midnight. From marinara sauce to peanut butter, you can find added sugar in even the most unexpected products.
Dietary guidelines suggest limiting calories from added sugar to less than 10% per day. Americans consume on average about 270 calories of sugar each day, that’s about 17 teaspoons a day. However, dieticians strictly recommend limiting the consumption of about 12 teaspoons per day or 200 calories.
Daily fruit juice drinks we consume have a minimum amount of added sugar in it. Candy, baked goods, and sweetened dairy are the prime sources of added sugar. Don’t think that savory foods like bread, tomato sauce, or protein bars don’t contain sugar! There is a high chance that these all products have a little bit of sweet stuff in them.
Excess sugar can negatively affect your body in many ways. Let’s have a closer look at how sugar can mess with your Brain, Heart, and Skin.
When we consume sugar, it gives a huge surge of a feel-good chemical called dopamine. This very much explains why you feel the craving to have candy at 2 PM, then an apple or a carrot. You must wander to the fact that foods like fruits and vegetables don’t cause the brain to release as much dopamine as sugar, and your brain will start to need more and more sugar to get that same feeling of pleasure.
Effects of sugar on the body can be so severe that when you eat excess sugar, the extra insulin in your bloodstream can affect your arteries all over the body. Further, it causes their walls to get inflamed, and more stiff than normal. This causes stress to your heart and damages over time. It has many folds that affect your heart, starting from heart diseases, failure, heart attacks, and strokes.
Excess consumption of sugar can make your skin age faster. Sugar adds proteins in your bloodstream and creates harmful molecules called “AGEs,” or advanced glycation end products. They literally age your skin. It has shown that excess consumption damages collagen and elastin in the skin, which results in wrinkles and saggy skin.
10 Reasons Why eating too much sugar is bad for your health
Sugar causes weight gain –
Sugar-sweetened drinks like juices, sodas, and sweet teas are loaded with fructose, making it easy to consume a high number of liquid calories. This can lead to weight gain. Research has shown that people who drink sugary drinks, and beverages, like soda, and sweeteners items, weigh more than people who don’t.
Increase the risk of heart disease –
Research and evidence suggest that a high-sugar diet leads to many diseases, including heart diseases, obesity, inflammation, and high triglyceride, etc. – all risk factors to heart disease.
Linked to Acne –
Sugar side effects quickly surge the blood sugar and insulin levels, causing increased androgen secretion, inflammation, all of which play a major part in acne development.
Increase risk of Depression –
Consumption of sugar leads to a spike in both blood sugar and feel-good serotonin levels in your brain. So, when the sugar goes out from our system, we experience a “crash” creating a cycle of craving and bingeing in our body and mind. The very craving leads to depression, chronic fatigue, and mood swings.
Accelerate the Skin Aging Process –
As we discussed above, wrinkles are a natural sign of aging. But, poor food choices can worsen wrinkles and speed the skin aging process. Researches show that a lower intake of carbs leads to a better skin-aging appearance.
Drains Your Energy –
Sweetened loaded foods quickly spike blood sugar and insulin levels, which give you increased energy. However, it will also give you a sharp drop in blood sugar, often referred to as a crash. These foods lack in protein, fiber or fat lead to a brief energy boost but, quickly followed by a sudden drop of stamina.
Can Lead to Fatty Liver-Eating –
too much sugar can lead you to an increased risk of fatty liver. An excess amount of added sugar in the form of fructose overloads your liver and is disclosed to non-alcoholic fatty liver disease (NAFLD).
Impact dental health –
You can see those cavities increasing if you intake too much sugar in your food. Bacteria in your mouth feed on sugar and releases acid byproducts, which cause your tooth demineralization.
Accelerate cognitive decline –
Do you know high-sugar diets can lead to impaired or distorted memory and have been linked to an increased risk of dementia.
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
In concussion, sugar is not unhealthful in itself. Though, consuming a natural source of sugar is way better than consuming added sugar. Jaggery is good for weight loss as well as natural sources of sugar, in case you are craving for a bite of sugary item. Nutritionists suggest that red levels carefully before taking any added sugars in food products.
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