In its pure form, sugar is an essential part of many diets and foods. But too much of it is harmful; it can cause headaches and even contribute to diabetes and other illnesses. Today’s sugar, though, comes in several different forms. It is found in products like soda, candy and cookies and drinks like fruit juice, wine, beer and iced tea.
Australians consume over 2.5 times the recommended amount of sugar – up to 14-16 teaspoons each day. That works up to about 3,285 teaspoons of sugar each year. Governments worldwide, including our own, are working on cutting sugar.
A Bit About Sugar
Sugar is a type of carbohydrate present in a wide variety of foods. It’s also used in many baked goods, desserts, candy, and many other sweet treats. In the United States, the average person eats more than 20 teaspoons of added sugar every day.
Too much sugar in your diet is like putting crack in your gas tank.
As our bodies start metabolizing the sugar, they need more and more, so the body craves more and more. Eventually, it gets to the point where you are constantly eating sugar, whether you need it.
It may appear that learning about sugar is a challenging endeavour. That’s because sugars come in various forms, each of which reacts in our bodies.
Glucose, for example, is absorbed and converted to energy. Table sugar (also known as sucrose) is half glucose and half fructose, with the fructose in the white granules causing the most harm. This is due to the body’s inability to detect it. It isn’t broken down and does not affect our hunger. Put another way; we could eat mountains of it and never be satisfied.
It is the source of the issue, which is why it’s so easy for us to overeat – not only sweets but a wide variety of meals.
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Can Make You Gain Weight
Obesity is on the rise worldwide, and added sugar, especially from sugar-sweetened beverages, is thought to be one of the main culprits.
Sugar-sweetened beverages such as sodas, juices, and sweet teas are high in fructose, a type of simple sugar.
Fructose, the main form of sugar found in starchy foods, boosts your hunger and desire for food more than glucose (3Trusted source). Excessive fructose consumption can also lead to leptin resistance, a hormone that controls hunger and informs your body when it’s time to quit sugar. In other words, sugary beverages do not satisfy hunger, making it simpler to eat a significant quantity of liquid calories, leading to weight gain.
People who use sugary beverages, such as soda, have been proven to have a higher risk of developing diabetes.
May Increase Your Heart Disease
High-sugar diets have been linked to an increased risk of various ailments, including heart disease. One 16-ounce (473-ml) can of Coke has 52 grams of sugar.
According to the research of over 30,000 participants, those who consumed 17–21% of their calories from added sugar had a 38per per cent higher chance of dying from heart disease than those who only consumed 8%.
Has Acne Been Linked To It?
High-sugar diets have been linked to an increased risk of various ailments, including heart disease. One 16-ounce (473-ml) can of Coke has 52 grams of sugar. According to the research of over 30,000 participants, those who consumed 17–21% of their calories from added sugar had a 38per per cent higher chance of death.
Sugar Can Increase Your Inflammatory Reaction
Your body’s inflammatory reaction is its technique of mending any form of harm. When you’re hurt or have an infection, your immune system works, killing the bad guys.
Sugar can increase inflammation in your body, causing your body to release chemicals into your blood.
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Your Muscles Building Is Affected
Excessive sugar consumption can cause joint pain, stiffness, and stress. The majority of us do not get enough exercise to justify the amount of sugar we consume. Protein is also required as part of a healthy, well-balanced diet to maintain a strong mind and body.
There will be more dental appointments
A sweet tooth can lead to toothaches, decay, agony, and gum disease. That’s because the sweets you eat nourish the microorganisms in your mouth.
If you want a healthy set of teeth, you must practise good dental hygiene. Brushing your teeth at least twice a day will help to keep your mouth healthy. Avoiding sugar will also help.
Sugar Could Increase The Prevalence Of Diabetes
Sugar is an everyday staple in our diets. However, recent research has shown that the more sugar we consume, the less control over our blood sugar levels. The more sugar we consume, the more likely we develop diabetes.
“Sugar could increase the prevalence of diabetes,” explains Dr Robert Lustig, director of the Weight Control Center at the University of California, San Francisco. Many studies have shown that sugar consumption is associated with a higher risk of developing diabetes. Sugar may be contributing to the diabetes epidemic in several significant ways.
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Fat Liver Disease Can Be Caused By Excess Sugar Consumption
High-fructose corn syrup is included in many pre-packaged foods and soft drinks (HFCS). Increased intake of HFCS has been linked to metabolic syndrome. Metabolic syndrome raises the risk of diabetes, heart disease, and stroke. It is the most potent predictor of fatty liver disease.
Empty Calories = SUGAR
It’s when life becomes hectic, it’s all too tempting to reach for a pre-packaged meal or processed snack. But eating a high-sugar, low-nutrition diet will deplete your body of essential minerals and nutrients. The result is referred to as ’empty’ calories by nutritionists since you get a lot of calories but no nutrients.
It may raise your cancer risk
Consuming too much sugar can increase your chances of acquiring cancer. Women who ate sweet buns and cookies more than three times per week were 1.42 times more likely to develop endometrial cancer. High-sugar diets create inflammation in the body and may lead to insulin resistance.
It Depletes Your Energy
Foods high in added sugar elevate blood sugar and insulin levels, increasing energy. Sugary foods with little protein, fibre, or fat produce a quick burst of energy followed by a sharp drop in blood sugar, a phenomenon known as a crash.
Has the Potential to Accelerate Cellular Ageing
It’s been proven that eating a lot of sugar speeds up telomere shortening. Each 20-ounce (591-ml) serving of sugar-sweetened soda consumed daily added 4.6 years to one’s age. Telomeres are structures found at the ends of chromosomes, containing part or all of your genetic information.
The WHO recommends consuming no more than six tablespoons of sugar per day. It quickly adds up when you consider how much sugar is hidden in everyday foods such as bread, soup, and sauces. It’s time to put a stop to the sweet tooth!