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Impact of Sugar Intake on Your Health

  • eatwell
  • Sarah Brodsky

Introduction

Many beverages, sauces, and breakfast items are high in sugar, which can be reduced by reading product labels and choosing whole foods and high-fat items over processed and low-fat alternatives. Excessive sugar intake can lead to tooth decay, heart disease, cancer, obesity, and type 2 diabetes. Research shows that the majority of Americans consume between 55 and 92 grammes of added sugar per day, which is significantly higher than the dietary guidelines. To reduce added sugar intake, it is essential to choose whole foods and high-fat options over processed and low-fat alternatives.

What is Sugar?

Sugar, both naturally occurring and added, is a common ingredient in many foods. It is nutritionally worthless in itself and is often used in processed foods to enhance texture, color, flavor and shelf life. Sugars come in various varieties, such as molasses, brown sugar, corn syrup, honey, and maple syrup. Food labels often list glucose, fructose, maltose, and sucrose. The amount of sugar in a food is determined by combining all sugar types into one category in the ingredient list.

How much sugar should you eat?
To combat the health issues caused by sugar intake, it is recommended to limit sugar intake to 20g for women, 36g for men, and 12g for children.
What Is Sugar

How Does Sugar Affect Your Health?

Sugar consumption can lead to various health issues, including high cholesterol levels, non-alcoholic fatty liver disease, heart disease, Alzheimer’s disease, addiction, and impaired appetite control. A diet high in sugar and fructose triggers the liver to store fat, leading to non-alcoholic fatty liver disease. To combat these health issues, it is important to check food labels and opt for low-fructose options. A high fructose diet can disable appetite control, as it negatively affects leptin hormones that tell the brain when to eat enough. High insulin levels can cause muscle cells around blood vessels in arteries to grow faster than normal, leading to high blood pressure.

What is the Limit for Sugar Intake?

Overindulging in sugar can lead to short-term effects like fatigue, weight gain, and acne while increasing the risk of chronic illnesses such as heart disease and type 2 diabetes.

The Centers for Disease Control and Prevention (CDC) states that Americans consume an excessive amount of added sugar, which manufacturers add to food for sweetness. The 2010-2015 Dietary Guidelines for Americans recommend limiting daily calorie consumption from added sugars to no more than 10%, with less than 200 calories coming from added sugar in a daily 2,000-calorie diet.

However, the World Health Organization (WHO) in 2015 suggested that adults consume half of this amount, with added sugar accounting for no more than 5% of daily calories.

Signs of Excessive Sugar Consumption

People who consume sugar may have the following symptoms:

Low energy level

According to a study in 2019, individuals felt less alert and fatigued an hour after consuming sugar compared to the control group.

Depressed state

According to a 2017 prospective study males with higher sugar intake also had a higher incidence of mood disorders and depression.

Bloating

According to Johns Hopkins Medicine, individuals with digestive disorders including small intestinal bacterial overgrowth and irritable bowel syndrome (IBS) may experience bloating and gas from specific forms of sugar (SIBO).

Impact of Sugar Intake on Your Health

Long-term health issues might also be a result of excessive sugar consumption.

Tooth decay

Mouth germs are nourished by sugar. As a waste product of the digestion of the sugar, bacteria produce acid. This acid can dissolve dental enamel, causing cavities or holes in the teeth.

According to Action on Sugar, a division of the Wolfson Institute of Preventive Medicine in the United Kingdom, people who regularly consume sugary meals are more prone to tooth decay. This is especially true between mealtimes as snacks or in drinks with added sugar.

Acne and Aging skin

Excessive sugar intake leads to advanced glycation end product (AGE) production, which in turn is linked to diabetes and affects the skin’s collagen production. A high number of AGEs may contribute to accelerated aging, according to Skin Therapy Letter. Further research is needed to understand the role of sugar in the aging process.

A 2018 study found that moderate-to-severe acne was more common in those who consumed sweetened beverages seven times a week or more.
impact of sugar intake

Obesity and Weight gain

The body hormones that regulate the weight of a person can be impacted by sugar. A person’s brain is informed when they have eaten enough by the hormone leptin. However, a diet heavy in sugar may lead to leptin resistance, per a 2008 animal study.

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This could imply that an excessive sugar diet eventually impairs the brain’s ability to recognize fullness. Researchers haven’t tested this on humans yet, though.

Also Read: 16 Meals for Losing Weight

Diabetes and insulin resistance

According to a 2013 article in PLOS ONE, a diet heavy in sugar over time may contribute to type 2 diabetes.

Other risk factors for type 2 diabetes include obesity and insulin resistance, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

High blood pressure and cardiovascular disease

A 2014 study discovered that the risk of cardiovascular disease (CVD) was 38 percent greater in those who got 17–21% of their daily calories from added sugar than in people who got 8 percent. Those who had at least 21% of their calories from added sugars were at double the risk.

A 2011 study linked sugar-sweetened beverages to hypertension, which increases the risk of CVD, suggesting that sugar exacerbates both disorders.

Learn about: Foods that Prevent Cancer, Heart Disease, and Obesity

High blood pressure and cardiovascular disease

Cancer

Consuming excessive sugar can lead to obesity, oxidative stress, and inflammation, increasing the risk of cancer. Research in the Annual Review of Nutrition found a 23-200% increase in cancer risk from sugary drinks and a 59% higher chance of certain malignancies in individuals with more weight around their midsection.

Conclusion

Sugar intake is a major health concern, with the CDC stating that Americans consume an excessive amount of added sugar. The World Health Organization suggests that adults consume half of the recommended daily sugar intake, not exceeding 5% of the daily calorie limit. Excessive sugar consumption can lead to short-term effects like fatigue, weight gain, and acne, as well as chronic illnesses like type 2 diabetes and heart disease. To reduce these risks, it is essential to choose whole foods and high-fat options over processed and low-fat alternatives.
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To reduce added sugar intake, search for sweeteners on food labels, limit sugar-added foods, and avoid processed foods entirely.
symptoms of high blood sugar are thirst, urination, appetite, and weight loss, which may also indicate diabetes. Urine testing can diagnose diabetes, and bloating after sugar consumption should be considered. Consult a physician for proper diagnosis.
Refined sugar can cause rapid blood sugar to rise, leading to fatigue and drowsiness. Eliminating sugar improves energy levels throughout the day, enhancing overall well-being.
Among the veggies with the lowest sugar content are kale, radishes, soybeans, spinach, mushrooms, sprouts, cucumber, cauliflower, celery, broccoli, and asparagus. Beef, chicken, pork, and seafood are all sugar-free. They’re a good source of omega-3 fatty acids and protein as well.
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