American’s addiction to sugar is real! The crazy thing is added sugar is found in pretty much everything we eat and drink. And, it’s not just things you would think like candy, pastries, and chocolate milk. Simple things like regular bread. But, Many products, including processed foods, sweetened dairy, baked goods, and sugary drinks, which make up a huge proportion of calorie intake. Sugar is used to keep you coming back to that product for more.
According to experts, the overconsumption of sugar has many many more effects on body health and wellness beyond just weight gain. But, how much and many ways does sugar affect us? Well, we have created a list of negative ways sugar affects your health and wellness from across the web.
You might be shocked to find out how much sugar is in the food items you are eating and what percentage as a whole it contains sugar. There have been many things we have gone back and looked at and it left us with jaws opened.
Below are 20 issues sugar can cause with your health and wellness:
1. Causes weight gain
The rate at which people are becoming obese across the world is alarming, whereby sugar is thought to be among the main causes. Most sugary drinks like juices and sodas are rich in fructose, which increases the desire for more food compared to glucose. Increased consumption of fructose causes leptin resistance, which is a hormone known to regulate hunger. Simple carbs like bread also contain sugar.
2. Increased risk of Type 2 diabetes
Over the past three decades, the worldwide diabetes prevalence has almost tripled. Although this has been attributed to some reasons, research shows that there’s a link between consuming excess sugar and the risk of developing diabetes. One of the main risk factors is obesity, which is a result of too much sugar consumption. Furthermore, consuming foods with high sugar levels causes insulin resistance, whose main purpose is regulating blood sugar levels. This resistance increases blood sugar levels and thus raising the risk of getting diabetes.
3. Increases risk of heart disease
Consumption of diets with high sugar levels increases the risk of getting heart disease. Studies show that high sugar diets usually result in inflammations, obesity, a change in blood pressure, and sugar levels, which are all associated with heart disease. Also, too much intake of sugar-sweetened drinks causes atherosclerosis.
4. Causes acne
Sugary drinks and foods increase the risk of getting acne. Foods such as processed sweets have a high glycemic index, which raises blood sugar rapidly compared to those with a much lower glycemic index. This increase in blood sugar and insulin results in increased androgen secretion, inflammation, and oil production, which play a critical role in developing acne.
5. Linked to cancer
A high intake of sugary products increases the risk of getting certain cancers. Sugary beverages and foods result in obesity, which has been linked to cancer. Additionally, these sugary products increase inflammation, which causes insulin resistance and is associated with increasing the risk of developing cancer.
6. Leads to tooth decay
The bacteria in our mouths like sugar, soda, sweets, and candy. Taking too many sugary foods and drinks can lead to tooth decay, especially in young children who will always eat sweets and other sugary products.
7. Results in fatty liver
High consumption of fructose can increase the risk of having a fatty liver. This is because fructose is exclusively broken down by the liver, unlike glucose that can be taken by various body cells. The fructose is usually turned into energy and even stored as glycogen. After the liver stores more glycogen, the excess amounts start turning into fat. The excess fructose overloads the liver resulting in a condition known as the non-alcoholic fatty liver disease that’s characterized by fat buildup in the liver.
8. Causes depression
A healthy diet can generally improve one’s mood. On the other hand, a high sugar diet can, in turn, raise your chances of being depressed. Studies show that a large intake of sugary products such as sugary drinks and cakes increases the risk of depression. Additionally, inflammation, blood sugar swings, and neurotransmitter dysregulation can be a result of the consumption of high sugar diets.
9. Draining your energy
High sugar diets quickly increase blood sugar and insulin levels resulting in increased energy. However, if you have constant blood sugar swings, you’re likely to experience major fluctuations in your energy levels. To prevent the energy-draining cycle, it’s advisable to stick to low sugar foods that are rich in fiber.
10. Causes osteoporosis
High intake of carbonated sugary beverages increases calcium excretion and loss from the body, which further weakens the bones, increasing the risk of osteoporosis.
11. Increases risk of kidney disease
Consumption of high sugar diets can damage your microvascular vessels in your kidney and thus affecting its ability to harmful excretion of wastes, mineral, salt, and fluid balance.
12. Changing cholesterol type
Studies show that high sugar diets are associated with lowering HDL. They also make your LDL dangerous by reducing it, oxidizing, and making it dense. Apart from these, high sugar diets raise triglycerides that are ideal predictors for heart disease compared to total cholesterol.
13. Suppresses the immune system
Consumption of high sugar diets reduces the ability of the body to fight infections. Furthermore, it also depletes some essential nutrients in the body that are needed for a healthy immune system.
14. Results in mineral deficiencies
The body has some essential minerals, which play a key role in how it functions. Consuming high sugar foods depletes minerals such as zinc, copper, and chromium during sugar metabolism.
15. Affects the gut flora
Your gut flora has a huge impact on serotonin, also called happiness hormone, immune system, bowel function, metabolic function, and allergies. Taking high sugary foods and drinks can affect your gut flora and your overall well-being.
16. Causes inflammation
High intake of sugary foods causes low-grade inflammation that is usually involved in atherosclerosis, arthritis, macular degeneration, cardiovascular disease, and vascular dementia.
17. Causes macular degeneration
Studies show that sugary products can easily decrease small blood vessel health since they are low in terms of vitamins and antioxidants needed for a healthy retina.
18. Leads to metabolic syndrome
Metabolic syndrome (dyslipidemia, obesity, insulin resistance, and hypertension) can result in inflammations that raise the risk of T2 diabetes and cardiovascular disease. Apart from this, metabolic syndrome is associated with gallstones, sleep apnea, fatty liver, PCOS, and urine protein.
19. Affects fertility
Most problems when it comes to ovulation, are associated with PCOS (polycystic ovarian syndrome). Women with this disorder usually have some problems with the regulation of sugar and insulin. This can only be improved through the intake of low sugar foods.
20. Causes cataracts
If you have poor blood sugar control, then your cell membranes will weaken, and your lens will have oxidative damage.
You should avoid high sugar diets so that you can have good blood sugar control that’ll strengthen the defense of antioxidants and protect against other free radicals and cell membranes leakage.
Fell free to let us know your thoughts on this article and if you have any additional issues you have found in the overuse of sugar in your diets. Have a happy healthy rest of your day!
Sources:
https://www.atkins.com/how-it-works/library/articles/10-ways-sugar-harms-your-health