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On average, Americans take about 20 teaspoons of added sugar in a day. This is in stark contrast to the recommended teaspoons of 6 and 9 teaspoons for women and men, respectively. This is the amount of added sugar, which means that sugar naturally present in foods like milk and fruits is not part of that figure.
There are many sources of added sugar such as baked goods, sweets and sugary drinks. and sweet dairy products. Even salty foods like tomato sauce and breads may contain sugar, which provides excess sugar. However, the harmful effects of excessive sugar consumption on your body are multiple.
The main effects of excess sugar are presented below:
- Disturbances in blood sugar
Too much sugar equates to unstable levels of sugar in the body. These unstable levels end in fatigue, mood swings and headaches. He also set the trigger for more sugar cravings. You end up developing a cycle of dependency. Subsequently, whenever you have sugar, you will need a little more after a few hours. This leads to more hunger and cravings.
- Can lead to weight gain
Obesity rates in the United States are already spiraling. One of the main culprits for obesity is the consumption of sugary drinks, including sweet teas, juices and sodas. These drinks are packed with fructose, which is a simple type of sugar badociated with increased hunger.
Excessive fructose intake can also lead to the development of resistance to leptin, an essential hormone responsible for regulating hunger. He signals this body when he needs to stop eating.
In other words, sugary drinks facilitate the way for the intake of liquid calories, which can lead to weight gain. Drinking a lot of these drinks is also correlated with a quantity of visceral fat. It is a kind of deep belly fat that is linked to conditions such as heart disease and diabetes.
- Tension of Blood Vessels
Too much sugar causes the creation of tense blood vessels. The added sugar leads to excess insulin in the blood that leaves its impact on the blood circulatory system and your arteries. Chronically high levels of insulin in the blood can result in faster growth of smooth muscle cells around the blood vessels than their standard growth rate. This causes the tension of the walls of the artery. This can open the way for high blood pressure, which increases the chances of a heart attack or stroke.
- Interfere with the immune system
Although there is no in-depth human research on this subject, animal studies that effect excess sugar intake. They show that sugar works to suppress the immune system's response. The proposal put forward on this subject states that bacteria and yeasts feed on sugar, which imbalances their population in the body. This increases the likelihood of illness and infection.
- Lives Aging
Some of the sugar you eat ends up attaching to proteins. This process is known as glycation. As a result, the new molecular structure leads to the loss of elasticity that occurs in aging body tissues. Therefore, it accelerates aging. The more blood circulates in your bloodstream, the more damage you will suffer.
- Led to tooth decay
This effect of excess sugar is practically known to us since childhood. As sugar continues to sit on your teeth, it leads to cavities. Replaces essential nutrients
- According to USDA data, individuals who consume high amounts of sugar have low levels of essential nutrients. These include decreased markers of vitamin A, vitamin B12, vitamin C, folate, magnesium, phosphorus, calcium and iron
- Increases the risk of heart disease
. the risk of heart disease that is a leading cause of death worldwide. Evidence indicates that high levels of sugar result in inflammation, high blood pressure, obesity, high blood sugar and high triglycerides. All of these factors act as risk factors for heart disease. In addition to this, the intake of too much sugar is shown to be badociated with atherosclerosis. It is a disease that has fatty deposits clogged by arteries.
- Increases Stress
When your body is stressed, it releases chemicals that prepare it for battle or flight. Likewise, when there is a drop in the level of blood sugar, your body drives into its fight or flight mode. For example, once you have finished eating a chocolate bar, your body notices the compensatory fall in blood sugar levels and releases the stress hormones. One of the things that these chemicals do is increase blood sugar to give you a quick boost of energy. As a result, you feel irritable and anxious.
- Related to Acne
Eating sweetened beverages and foods is badociated with a higher risk of coping with an acne breakout. The sugar breaks the markers of blood sugar and insulin levels. This also causes an increase in oil production, inflammation and androgen secretion. All of these factors are responsible for the development of acne. A study with a group of 2,300 adolescents showed that those who frequently consumed sugar had an increased risk of developing acne by 30%.
- Leads to High Cholesterol Levels
A study published in the Journal of the American Medical Association found that those who ate the most sugar suffered from spiraling cholesterol levels. He also showed that too much sugar was badociated with triglyceride-rich blood fats.
- Increases the chances of developing diabetes
There is a clear link between excess sugar and diabetes. At the same time, obesity, which is badociated with too much sugar is also a risk factor for diabetes. In addition, regular intake of excess sugar develops resistance to insulin, a hormone produced by the pancreas that maintains blood sugar levels.
Insulin resistance ends with an increase in the level of sugar in the blood. Diabetes. One study found that the odds of developing diabetes increased by 1.1% for every 150 calories of sugar consumed per day
- Increases the risk of depression
The consumption of sugars is known to increase the risk of depression. The outline of the researcher who oscillates in glycemic markers, the inflammation and dysregulation of neurotransmitters caused by too much sugar leaves a negative imprint on mental well-being.
A study of 8,000 people, which lasted 22 years, found that 67 grams of sugar a day led to a 23% increase in the likelihood of developing depression. The results were in contrast to men who had less than 40 grams of sugar a day.
- Effect on your joints
Too much sugar is linked to increased inflammation. Spiraling levels of inflammation in the body are linked to more pain and swelling in the joints. In addition, the evidence suggests that there is an increased chance of having rheumatoid arthritis with a high sugar intake in your diet.
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