11 reasons why too much sugar is bad for you
From sauces to peanut butter, sugar can be found even in the products you would least expect.
Many people rely on quick-to-prepare, highly processed foods for meals and snacks. Because these products often contain added sugars, sugar often makes up a large portion of their daily calorie intake.
In the US alone, sugar accounts for up to 17% of daily calorie intake for adults and up to 14% for children, while dietary guidelines recommend reducing added sugar consumption to less than 10% of calories.
Experts believe that sugar consumption is one of the main causes of obesity and many chronic diseases such as diabetes.
Here are 11 reasons why consuming too much sugar is bad for your health.
Sugar can cause weight gain
Obesity rates are rising worldwide and added sugar - especially in the form of sugar-sweetened beverages - is one of the prime suspects. Sugar-sweetened drinks such as soft drinks, juices and sweet teas are overloaded with fructose - a simple sugar (household sugar is 50% fructose).
Fructose consumption increases hunger and food cravings more than glucose - the primary type of simple sugar found in starchy foods (1). In addition to this, excessive fructose consumption can increase resistance to leptin - an important hormone that regulates hunger and tells the body when to stop eating (2).
In other words, sugary drinks don't reduce your hunger and make it easy to consume a large amount of liquid calories. This can lead to weight gain.
Scientific research has consistently shown that people who drink sweetened beverages such as soft drinks and juice weigh more than people who do not consume such beverages (3).
In addition to this, consuming larger amounts of sugar-sweetened beverages is associated with an increased amount of visceral fat - a type of fat that is located deep in the abdomen and is linked to conditions such as diabetes and heart disease (4).
Summary: Consuming too much added sugar - especially in the form of sweetened beverages - increases the risk of weight gain and can lead to an accumulation of visceral fat.
Sugar can increase the risk of heart disease
High sugar diets have been linked to an increased risk of many diseases including heart disease - the leading cause of death worldwide (5).
Scientific research suggests that high-sugar diets can lead to obesity, inflammation, high triglyceride levels, high blood sugar levels and high blood pressure, all of which are risk factors for heart disease (6).
In addition, consuming too much sugar - especially in the form of sugar-sweetened beverages - has been linked to atherosclerosis, a disease characterized by fatty deposits that clog the arteries (7).
A study of over 30,000 people found that those who consumed 17 to 21% of their calories in the form of added sugar had a 38% higher risk of heart disease compared to those who consumed only 8% of their calories in the form of added sugar (8).
A single 500ml can of soft drink often contains over 50 grams of sugar, which is more than 10% of your daily calorie intake based on a daily calorie intake of 2000 kcal (9). This means that a 500 ml can of a sugary soft drink already puts you over the recommended limit for added sugar.
Summary: Consuming too much added sugar increases risk factors for heart disease such as obesity, high blood pressure and inflammation. High sugar diets have been linked to an increased risk of dying from heart disease.
Sugar has been linked to acne
A diet rich in refined carbohydrates - including sweetened foods and drinks - has been linked to a higher risk of developing acne. Foods with a high glycemic index, such as processed sweets, raise blood sugar faster than foods with a lower glycemic index.
Sugary foods rapidly raise blood sugar and insulin levels, which leads to increased androgen secretion, increased oil production and increased inflammation - all factors that play a role in the development of acne (10).
Studies have shown that low-glycemic diets can be associated with a reduced risk of acne, while high-glycemic diets are associated with a higher risk (11).
For example, a study of 2,300 teenagers showed that those who regularly consumed added sugars had a 30% higher risk of developing acne (12).
Also, many population studies have shown that rural communities that consume traditional, unprocessed foods have almost no acne compared to higher income urban communities (13).
These results are consistent with the theory that diets rich in processed, sugar-laden foods contribute to the development of acne. Summary: Diets high in sugar can increase androgen secretion, oil production and inflammation, all of which can increase the risk of acne.
Sugar can increase the risk of diabetes
Global diabetes rates have more than doubled in the last 30 years. Although there are many reasons for this, there is a clear link between excessive sugar consumption and diabetes risk.
Obesity, which is often caused by consuming too much sugar, is considered to be the strongest risk factor for diabetes. In addition, prolonged high sugar consumption promotes the development of insulin resistance.
Insulin is a hormone secreted by the pancreas that regulates blood sugar levels. Insulin resistance causes blood sugar levels to rise and also greatly increases the risk of diabetes.
A population study covering over 175 countries found that the risk of developing diabetes increased by 1.1% for every 150 calories of sugar consumed per day - the equivalent of a can of cola (14).
Other studies have also shown that people who drink sugar-sweetened beverages, including fruit juice, are more likely to develop diabetes (15, 16). Summary: A high-sugar diet can lead to obesity and insulin resistance, both of which are risk factors for diabetes.
Sugar could increase the risk of cancer
Consuming excessive amounts of sugar may increase the risk of developing certain types of cancer. First of all, a diet rich in sugary foods and drinks can lead to obesity, which significantly increases the risk of cancer (17).
In addition, diets rich in sugar increase inflammation in the body and can cause insulin resistance, both of which increase the risk of cancer (18).
A study of over 430,000 people found that consumption of added sugars may be associated with an increased risk of esophageal cancer, pleural cancer and colorectal cancer (19).
Another study showed that women who consumed sweet pastries and cookies more than three times a week had a 1.42 times higher risk of developing uterine cancer than women who consumed these foods less than 0.5 times a week (20).
Summary: Too much sugar can lead to obesity, insulin resistance and inflammation, all of which are risk factors for cancer.
Sugar can increase the risk of depression
While a healthy diet can improve your mood, a diet rich in sugar and processed foods could increase the risk of developing depression.
Consuming a lot of processed foods, including high-sugar products such as cakes and sugary drinks, has been linked to a higher risk of depression (21).
Scientists believe that blood sugar fluctuations, neurotransmitter dysregulation and inflammation are all reasons for the devastating effects of sugar on mental health (22).
A study that followed 8,000 subjects for 22 years showed that men who consumed 67 grams or more of sugar per day were 23% more likely to develop depression than men who consumed less than 40 grams of sugar per day (23).
Another study of over 69,000 women showed that those with the highest intake of added sugar had a significantly higher risk of depression compared to those with the lowest intake (24).
Summary: A diet rich in added sugars and processed foods may increase the risk of depression in both men and women.
Sugar could accelerate the skin ageing process
Wrinkles are a natural sign of ageing. They appear at some point regardless of health conditions. However, poor food choices can exacerbate wrinkles and accelerate the aging process.
Advanced glycation end products (AGEs) are compounds formed by reactions between sugars and proteins in the body. They are thought to play a key role in skin ageing (25).
A diet rich in refined carbohydrates and sugars leads to increased production of AGEs, which could cause premature skin ageing (26).
AGEs damage collagen and elastin - proteins that keep the skin elastic and are responsible for a youthful appearance of the skin. When collagen and elastin are damaged, the skin loses its firmness and begins to sag.
One study found that women who consumed more carbohydrates, including added sugars, had more wrinkles than women who followed a high-protein, low-carbohydrate diet (27).
The authors of the study concluded that a lower intake of carbohydrates may be associated with a better appearance of the skin.
Summary: High-sugar foods increase the production of advanced glycation end products, which can accelerate skin aging and wrinkling.
Sugar can accelerate cellular aging
Telomeres are structures located at the ends of chromosomes - molecules that store some or all of the genetic information. Telomeres act as a kind of protective cap that prevents chromosomes from falling apart or growing together.
As you age, telomeres shorten, causing cells to age and develop malfunctions. Although telomere shortening is a normal part of the aging process, an unhealthy lifestyle can accelerate this process.
According to studies, consuming large amounts of sugar can accelerate telomere shortening and thus cellular aging (28).
A study of 5,309 adults showed that regular consumption of sugar-sweetened beverages was associated with shorter telomere length and premature cellular ageing (29). Each daily 600 ml serving of sugary drinks was associated with 4.6 additional years of aging, independent of other variables.
Summary: Consuming too much sugar can accelerate telomere shortening, which is synonymous with faster cell aging.
Sugar robs you of energy
Foods with added sugar lead to a rapid rise in blood sugar and insulin levels, which initially leads to an increase in energy. However, this increase in energy is fleeting.
Products that are packed with sugar but lack protein, fiber or fat lead to a short-lived burst of energy that is quickly followed by a rapid drop in blood sugar levels, often referred to as a crash (30). Continuous fluctuations in blood glucose levels can lead to significant fluctuations in energy levels (31).
To avoid this energy-sapping vicious cycle, you should choose carbohydrate sources that are low in added sugar and high in fiber. Combining carbohydrates with protein or fat is also a good way to keep your blood sugar and energy levels stable. An apple with a handful of almonds, for example, is a great snack for longer-lasting and consistent energy.
Summary: High sugar foods can negatively impact your energy levels by causing a sharp spike in blood sugar levels followed by a crash.
Sugar can lead to a fatty liver
A high intake of fructose has been consistently linked to an increased risk of fatty liver. Unlike glucose and other types of sugar, which can be absorbed by many cells throughout the body, fructose is broken down almost exclusively in the liver. In the liver, fructose is converted into energy or stored in the form of glycogen. However, the liver can only store a limited amount of glycogen before excess amounts are stored in the form of fat. Large amounts of added sugar in the form of fructose can overload the liver, which can lead to non-alcoholic fatty liver disease - a condition characterized by excessive fat breakdown in the liver (32). A study of over 5,900 adults showed that people who consumed sugar-sweetened beverages daily had a 56% higher risk of developing fatty liver compared to people who did not consume such beverages (33). Summary: Consuming too much sugar can lead to the development of non-alcoholic fatty liver disease. Other health risks of sugar
Aside from the risks described above, sugar can harm the body in countless other ways. Scientific research suggests that sugar can do the following:
- Sugar can increase the risk of kidney disease: Consistently high blood sugar levels can damage the delicate blood vessels that lead to the kidneys. This can increase the risk of kidney disease (34).
- Sugar can have a negative effect on dental health: Eating too much sugar can cause tooth decay. Bacteria in the mouth feed on sugar and release substances that lead to tooth demineralization (35).
- Sugar can increase the risk of gout: Gout is an inflammatory disease characterized by pain in the joints. Sugar increases uric acid levels in the blood, which increases the risk of developing or worsening gout (36).
- Sugar can accelerate cognitive decline: Diets high in sugar can lead to impaired memory and have even been linked to an increased risk of dementia (37).
More research on the negative effects of sugar is constantly being conducted, providing new insights all the time.
How you can reduce your sugar intake
Excessive sugar consumption has many negative effects on health. Although consuming small amounts from time to time is perfectly safe, you should try to limit your sugar intake wherever possible.
Fortunately, by focusing on eating whole and unprocessed foods, you will automatically reduce your sugar intake.
Here are some more tips to help you reduce your sugar intake:
- Replace sugary soft drinks, energy drinks and juices with unsweetened tea or water.
- Drink your coffee black or use stevia or other calorie-free, natural sweeteners.
- Eat plain yogurt with fresh or frozen berries instead of sweetened yogurt.
- Eat fresh fruit instead of sweetened smoothies.
- Replace sweets with a mixture of dried fruit, nuts and some dark chocolate.
- Use vinegar and olive oil instead of sugary salad dressings.
- Choose marinade, nut butters and ketchup without added sugar.
- Choose cereals and granola bars with less than 4 grams of sugar per serving.
- Replace your breakfast cereals with oatmeal with some nut butter and fresh berries or an omelette with fresh herbs.
- Use natural nut butter instead of Nutella.
- Avoid alcoholic drinks sweetened with juice, honey, sugar or agave.
Keeping a food diary is also a great way to become aware of the main sources of sugar in your diet.
The best way to minimize added sugar is to prepare your own healthy meals at home and avoid buying foods and drinks that are high in added sugar.
Conclusion
Eating too much sugar can have many negative effects on your health. An excess of sweetened foods and drinks can lead to weight gain, blood sugar problems and an increased risk of heart disease and other illnesses.
For these reasons, added sugars should be minimized whenever possible, which is easy if you follow a healthy diet based on whole foods.
If you need to eliminate sugar from your diet, try the small changes to your diet described above. You'll see that your sugar habits will be a thing of the past sooner than you think.
References:
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Source: https://www.healthline.com/nutrition/too-much-sugar#section13