In this article, we want you to understand that added sugar can be found in many processed foods consumed for meals and snacks. We also want you to be aware that while dietary guidelines suggest limiting calories from added sugar to less than 10% per day, it still makes up a large proportion of many people’s daily calorie intake. The danger of this is in the fact that experts believe that sugar consumption is a major cause of obesity and many chronic diseases, such as type 2 diabetes.
Fructose is a simple sugar found loaded in sugar-sweetened drinks like sodas, juices and sweet teas. This sugar-sweetened beverage is thought to be one of the main causes of the rising rate of obesity worldwide. Consuming fructose increases your hunger and desire for excess food by causing leptin resistance. Leptin is an important hormone that regulates hunger and tells your body to stop eating.
When this is the case, it becomes easy to quickly consume a high number of liquid calories, resulting in weight gain. This is consistent with research that shows that people who drink sugary beverages, such as soda and juice, weigh more than people who don’t.
Additionally, drinking a lot of sugar-sweetened beverages is also associated with an increased amount of visceral fat. This is a kind of deep belly fat known to cause diabetes and heart disease.
High-sugar diets can lead to obesity, inflammation and high triglyceride, blood sugar, and blood pressure levels. All these are risk factors for heart disease, known to be the number one cause of death in the world. Also associated with consuming too much sugar, is atherosclerosis, a disease characterized by fatty, artery-clogging deposits.
In the light of this, note that one sugary drink a day can already put you over the recommended daily limit for added sugar and put you in harm’s way of dying from heart disease.
Studies have shown that high-glycemic diets are linked to a greater risk of developing acne. Such foods e.g. processed sweets, raise your blood sugar more rapidly than foods with a lower glycemic index. When they spike blood sugar and insulin levels, it causes increased androgen secretion, oil production and inflammation. This environment favours acne development.
To prove this, many population studies have shown that rural communities that consume traditional, non-processed foods have almost non-existent rates of acne, compared to more urban areas.
A high-sugar diet may lead to obesity and insulin resistance, both of which are risk factors for type 2 diabetes. Consuming too much sugar leads to obesity which is considered the strongest risk factor for diabetes. So also does longtime high consumption of sugar drives resistance to insulin. The hormone produced by the pancreas to regulate blood sugar levels. Once resisted, there is a rise in blood sugar levels and strongly increases your risk of diabetes.
Do you know that the worldwide prevalence of diabetes has more than doubled over the past 30 years and other studies have also shown that people who drink sugar-sweetened beverages, including fruit juice, are more likely to develop diabetes.
Eating excessive amounts of sugar may increase your risk of developing certain cancers. Obesity, insulin resistance, and inflammation known to be an aftermath of too much sugar are all risk factors for cancer.
Different studies have shown that added sugar consumption was positively associated with an increased risk of endometrial cancer, esophageal cancer, pleural cancer and cancer of the small intestine. More studies are needed to fully understand the complex relationship between added sugar and cancer goes on everyday.
A diet rich in added sugar and processed foods may increase depression risk in both men and women. It is a known fact good foods can help improve mood. While healthy diets can, diets high in added sugar and processed foods such as cakes and sugary drinks cannot.
In fact, researchers believe that swings in blood sugar, neurotransmitter dysregulation and inflammation may all be reasons for sugar’s detrimental impact on mental health.
Wrinkles are normal signs of aging. You will have them at some point, regardless of your health. But note that, poor food choices can worsen wrinkles and speed the skin aging process. Advanced glycation end products (AGEs) are compounds suspected to play a key role in skin aging. AGEs are formed by reactions between sugar and protein in your body.
Sugary foods can increase the production of AGEs, which may cause your skin to age prematurely. AGEs does this by damaging collagen and elastin, which are proteins that help the skin stretch and keep its youthful appearance and firmness. Several studies have caused researchers to conclude that a lower intake of sugary foods is associated with a better skin-aging appearance.
Based on different researches, too much added sugar can lead to other health risks such as:
Here are some tips on how to reduce your intake of added sugars:
The negative health impacts of eating too much added sugar are numerous and include weight gain, blood sugar problems and an increased risk of heart disease, among others. This is why added sugar must be kept to a minimum whenever possible. To achieve this, you should follow a healthy diet based on whole foods.
In addition, keeping a food diary is an excellent way of becoming more aware of the main sources of sugar in your diet. The best way to limit your added sugar intake is to prepare your own healthy meals at home and avoid buying foods and drinks that are high in added sugar.
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