In today’s life, most of the people suffering from the disease diabetes. The reason, sugar can be found in most of the unexpected products also, like peanut butter and marinara sauce. Many people used for the quick and processed foods which Often contains added sugar and also makes up a large proportion of their daily calories.
The average intake of added sugar as percent of calories per day is less than 10% which is suggested by the dietary guidelines.
Most of the experts believe that major cause of obesity and many chronic diseases is high level of consumption of sugar.
Can increase weight gain problem
Obesity rates are rising worldwide, especially from the sweetened beverages and desserts.
Sweetened beverages like sodas and juices are loaded with fructose which is a simple type of sugar. Fructus will increase your hunger and desire for food more than a glucose which is the main type of sugar and it is found in starchy food.
The consumption of excessive fructose may cause leptin resistance, that regulates energy balance by inhibiting hunger and gives a message to the body to stop eating.
Sweetened beverages don’t control your hunger. Actually, it makes easy to quickly consume a high number of liquid calories and this can cause weight gain.
From the research, it is shown that the people who drink sweetened beverages like juices and sodas, weigh more than people who don’t drink it.
Also, drinking a lot of sweetened beverages can increase the amount of visceral fat in your body. Visceral fat is an abdominal fat (belly fat) associated with increased risks of a number of health problems including diabetes and heart diseases.
May increase risk factors of heart disease
High-sugar food items are associated with high number of risks of diseases, including heart disease, the number one cause for death.
High-sugar diets can increase risk factors for heart diseases like obesity, inflammation and high triglyceride, blood sugar and blood pressure levels.
The consumption of too much sugar, especially from sweetened beverages, connected to atherosclerosis which is a disease characterized by fatty, artery clogging deposits.
In a study, it is found that people those who consuming 17-21% calories from added sugar had a 38% higher number of risk of dying from heart disease, compared to those consuming 8% calories from added sugar.
Based on your 2,000 calorie diet, one can of soda (473-ml) contains 52 grams of soda which equates to more than 10% of your daily calorie intake.
This means that you already crossed the recommended limit of added sugar per day, just by the one sweetened drink.
It can increase the problem of acne
Sugary foods and drinks, which is high in refined carbs, has been associated with higher risk of acne.
High glycemic index foods, such as processed sweets and sweet drinks can increase your blood sugar more rapidly.
Blood sugar and insulin level spikes by sugary foods which can cause androgen secretion, oil production and inflammation – all have a role in acne development.
From the studies, it is shown that low-glycemic foods are linked to lower risk of acne, while High-glycemic foods are linked to a higher risk.
In a study, 2300 teens gave an explanation that those who regularly consumed added sugar have 30% higher risk of developing acne.
Also, many studies have shown that rural people those who consumed traditional, non-processed foods have low acne, compared to the urban people and communities, high- income areas.
These all clearly clarify, in processed and sugary foods, there is a higher-risk of development of acne.
The risk of diabetes
The condition of diabetes has more than doubled over the past 30 years in worldwide.
There are many causes for this, but there is a clear link between higher number of sugar consumption and risk of diabetes.
By consuming excessive sugar can cause obesity, which is considered as the strongest risk factor of acne.
Continuous consumption of high-sugar drives resistance to insulin, a hormone produced by the pancreas which regulates blood sugar levels.
Risk of diabetes and high-level of blood sugar can increase by insulin resistance.
Over 175 countries, a study found that the risk of diabetes increased by 1.1% for every 150 calories of sugar.
Also, from the other studies it is found that the people who drink sweetened beverages, are more likely to increase diabetes.
The risk of cancer
Eating excessive quantities of sugary foods and drinks may boost the risk of cancer.
First, sugary diet can lead to obesity and it can increase your risk of cancer considerably.
In addition, elevated sugar boost inflammation in your body and it may trigger insulin resistance, both of which increase cancer risk.
In a research of more than a 4,30,000 individuals found that added sugar consumption positively related with an enhanced risk of esophageal cancer, pleural cancer and cancer of the small intestine.
In another research, females who consumed sweet buns and cookies more than three times per week were 1.42 times are more probable than females who consumed these foods less than 0.5 times per week to develop endometrial cancer.
The risk of depression
While a healthy diet can assist to boost your mood, high added sugar diet and consumption of processed foods may rises the chances of risk of depression.
A lot of processed food consumption and also high-sugar food items like cakes and sugary beverages, has been related with a higher risk of depression.
Researchers think that blood sugar swings, neurotransmitter dysregulation and inflammation may all be causes of sugar’s detrimental effect on mental health.
A research of 8000 individuals for 22 years showed that males who consumed sugar of 67 grams or more per day were 23% more probable than males who ate less than 40 grams per day to develop depression.
In another research of 69,000 females showed that those who consumed higher number of added sugar had greater risk of depression considerably, compared to those who consumed low added sugar.
Faster skin aging process
Skin wrinkles appear as a result of aging. Anyhow they appear finally because of your health.
Therefore, bad food choices can increase wrinkles and speed up the skin aging process.
The compounds formed by reactions between sugar and protein usually known as “advanced glycation end products”(AGEs). They play an important role in skin aging process.
The consumption of a diet high in refined carbs and sugar provide a route to production of AGEs, which may increase your skin’s age prematurely.
AGEs damage collagen and elastin, both are proteins found in skin. Both works together to give skin its texture and shape and maintains elasticity and youthful appearance.
When collagen and elastin get damaged, skin loses its firmness and youthfulness.
In a research, females who consumed high-carbs and added sugar diet, had more wrinkled appearance than the female who consumed high-protein and low-carb diet.
The researchers find that consumption of low-carbs was connected with the better skin- aging process.
Cellular ageing
Telomeres are distinctive structures found at the end of our chromosomes, which are molecules with part or all of the genetic material of an organism.
Telomeres act as protective caps, which protects the end of the chromosome from deterioration or from fusion.
Telomeres naturally get shorter when you grow older and it causes cells to age or fail to function.
The shortening of telomeres is a normal part of ageing but unhealthy food choices can speed up that process.
Higher quantity of sugar consumption has been speed up the shortening of telomeres, which increases cellular ageing.
In a research of 5,309 adults found that regularly drinking sugar-sweetened drinks was connected with shorter telomere length and premature cellular aging.
In reality, every 20-ounce (591-ml) serving of sugar-sweetened soda equivalent to 4.6 extra years of ageing.
Impacts your energy levels
High added sugar food items are quickly spike blood sugar, which causes enhanced energy level. This rise in energy level is fleeting.
Food items loaded with sugar but lack of protein and fibre leads to a short energy boost followed by sharp fall in blood sugar, often referred to as a crash.
Having continuous blood sugar swings can increase major variations in energy levels.
To avoid losing energy levels, choose carb food items that are low in added sugar and more fibre.
Another way to keep your blood sugar and energy levels stable is to pair carbs with protein or fat.
Liver gets fatty
High dietary fructose intake has been consistently connected to higher risk of fatty liver.
Unlike glucose and other kinds of sugar that are absorbed throughout the body by many cells, the liver breaks down fructose almost solely.
Fructose is transformed into energy in the liver or stored as glycogen. However, the liver can only store so much glycogen before excess quantities are turned into fat.
Large quantities of added sugar overload liver in the form of fructose, leading to non-alcoholic fatty liver disease (NAFLD), the term for a range of conditions caused by a build-up of fat in the liver.
In a research of 5900 adults found that individuals who drank sugar-sweetened drinks daily had a 56% greater risk than individuals who did not.
Other Risks
Sugar can be harmful in many other ways. Continuously, having high blood sugar levels can create damage to the delicate blood vessels. This can lead to enhanced risk of kidney diseases
Too much sugar consumption can cause cavities. Bacteria placed in a mouth feed on sugar and release acid byproducts, which can create tooth demineralization.
Gout is a form of inflammatory arthritis that develops in some people who have high levels of uric acid in the blood and it’s characterized by sudden pain, tenderness, redness in joints. Added sugar raises these types of acids and can develop or worsen the risk of gout.
High-sugar diets can lead to memory impairment, has been connected to enhanced risk of dementia.
