side effects of too much sugar
consuming of added sugars causes a variety of health issues, including the following:
- Overweight and obesity:
Consuming large amounts of sugar causes the body to store excess energy in the form of fat.
And many foods, such as chocolate, biscuits, and cake, contain sugars and fats that.
When consumed in large quantities, contribute to weight gain or obesity.
And many commercially produced sweets contain high levels of saturated fat.
Which raises blood cholesterol levels and increases the risk of heart disease.
So it recommended that you limit your intake of fats and sugar-rich foods.
- Excessive consumption of added sugars over time causes many imbalances known as metabolic syndrome.
Which includes a group of symptoms that increase the risk of chronic diseases such as diabetes, heart disease.
And liver disease.
- The impact on the health of the body’s organs is as follows: Sugars can have a negative impact on the body’s health, as evidenced by the following:
- Added sugar can contain a lot of fructose or high fructose corn syrup, both of which are bad for your liver.
- Excess sugar consumption increases insulin pumping from the pancreas.
Causing the body to stop responding to insulin and the pancreas to stop working, as well as high blood sugar levels,
which increases the risk of type 2 diabetes and heart disease.
- Excess sugar consumption causes kidney damage.
Especially in people with diabetes, because the kidneys play an important role in controlling blood sugar levels and
excreting the excess in the urine.
So a lack of control over sugar intake may reduce the efficiency of kidney work.
It removes waste from the blood, increasing the risk of kidney failure.
Some other consequences of consuming too much sugar
- Excess sugar consumption reduces cognitive abilities and self-control.
And has a drug-like effect on the brain’s reward centre, causing addiction-like effects, overeating.
And later weight gain.
According to research, diets high in added sugar reduce the brain-derived neurotrophic factor.
Which is required for new memory formation and learning.
- Increased risk of depression:
According to a comprehensive study published in the Journal of Affective Disorders.
Eating sweets and cakes causes an increase in energy levels in the body due to rapidly rising blood sugar levels.
And after lowering its levels in the blood as a result of absorption by cells.
This could lead to feelings of stress and anxiety.
In 2019, drinking sugar-sweetened beverages may be associated with a slightly increased risk of depression.
Increased risk of tooth decay:
Tooth decay is one of the most common health issues in the world.
And eating a lot of sugar increases the risk of tooth decay, especially in children and adolescents.
Some studies on consuming too much sugar
- According to a 2014 study published in JAMA Internal Medicine, excessive consumption of added sugar increases the
risk of death from cardiovascular disease.
Although it is unclear how sugar affects heart health, high sugar intake causes liver stress, increased fat accumulation,
increased risk of fatty liver disease, high blood pressure, increased chronic inflammation, weight gain.
And diabetes, all of which are associated with an increased risk of hea It is worth noting that excessive sugar
consumption increases cancer risk factors such as obesity, insulin resistance, and infections.
- A study published in Diabetologia in 2006 found that a lack of neurotrophic factor derived from the brain resulted in
impaired glucose metabolism.
As well as the possibility of its deficiency having a negative impact on dementia, depression.
And type 2 diabetes, and another study conducted on mice and published in the journal Behavioral Brain.
According to a 2016 study, eating sugar has a significant impact on memory.
Within one week, eating a diet high in fat, sugar, or liquid sugar reduces memory efficiency.
And excessive exposure to added sugar during childhood development stages leads to impairment.
From a 2017 study published in Nutritional Neuroscience.
There is a long-term impact on dependent memory function later in life.
Where is added sugar found in foods?
Added sugar can found in a variety of foods, including the following:
- Table sugar, jam, chocolate, and sweets: Table sugar, jam, chocolate, and sweets contain a significant amount of added sugar; for example, every 100 grammes of chocolate sauce contains 57.1 grammes of sugar.
And every 100 grammes of regular chocolate contains 62.6 grammes.
And it worth noting that consuming sugar is highest among children aged 11 to 18 years.
- Drinks: such as soft drinks and fruit juice, as a bottle of soft drink contains the equivalent of 17 cubes of sugar.
Pure, unsweetened fruit juice, on the other hand, contains a high percentage of sugars.
As the process of squeezing fruits releases the sugars in the fruit, and although a cup of fruit juice.
Which makes up one portion of the daily portion of fruits, contains vitamins and minerals.
Eating the whole fruit is better.
- Baked goods: such as biscuits and cakes, as some people prefer these foods as a satiating and quick meal.
But they often contain a high percentage of sugar and fats.
And it is preferable to limit your intake of these foods that may increase the risk of tooth decay. weight, and replace it
with whole grain products that are part of a healthy, balanced diet.
- Flavored dairy products with added sugar:
Dairy products such as cheese and yoghurt are part of a healthy and balanced diet.
But some of these products contain added sugar, such as flavoured milk and yoghurt.
And desserts that contain dairy products, such as ice cream; for example, each 100 grammes of fruit yoghurt contains
1 gramme of sugar.
It has 16.6 grammes of added sugar, whereas the same amount of ice cream has 20.5 grammes.
Allowed amounts of added sugar
For people aged 11 and up, the percentage of energy gained from added sugars such as table sugar, honey.
And syrup should not exceed 5% of total daily energy expenditure.
Which is equivalent to 30 grammes of added sugar.
An overview to sugars
Simple sugars are one of the three essential nutrients, along with protein and fats.
Because they are formed naturally in all types of carbohydrates-containing foods, such as fruits, vegetables, grains,
and dairy products.
It is beneficial consuming these natural sugar-containing foods because they contain high levels of fibre, essential
minerals, and antioxidants, and eating these foods in large quantities may help reduce the risk of chronic diseases such
as diabetes, heart disease, and certain types of cancer.