Added sugar can be found in even the most unexpected items, from marinara sauce to peanut butter. For meals and snacks, many people rely on fast, processed foods. As these products also contain added sugar, a significant proportion of their daily calorie intake is accounted for.
Added sugars in the US account for up to 17 percent of adults' overall calorie intake and up to 14 percent for kids. Dietary recommendations recommend restricting calories to less than 10 percent a day from added sugar. Sugar consumption is considered by scientists to be a significant cause of obesity and many chronic disorders, such as type 2 diabetes.
These are the reasons why it is bad for your wellbeing to eat too much sugar.
Can Cause Weight Gain
Consuming too much added sugar, especially from sugary beverages, increases your risk of weight gain and can lead to visceral fat accumulation.
May Increase Your Risk of Heart Disease
Consuming too much added sugar increases heart disease risk factors such as obesity, high blood pressure and inflammation. High-sugar diets have been linked to an increased risk of dying from heart disease.
Has Been Linked to Acne
High-sugar diets can increase androgen secretion, oil production and inflammation, all of which can raise your risk of developing acne.
Increases Your Risk of Type 2 Diabetes
A high-sugar diet may lead to obesity and insulin resistance, both of which are risk factors for type 2 diabetes.
May Increase Your Risk of Cancer
Too much sugar can lead to obesity, insulin resistance and inflammation, all of which are risk factors for cancer.
May Increase Your Risk of Depression
A diet rich in added sugar and processed foods may increase depression risk in both men and women.
May Accelerate the Skin Aging Process
Sugary foods can increase the production of AGEs, which can accelerate skin aging and wrinkle formation.
Can Increase Cellular Aging
Eating too much sugar can accelerate the shortening of telomeres, which increases cellular aging.
Drains Your Energy
High-sugar foods can negatively impact your energy levels by causing a spike in blood sugar followed by a crash.
Can Lead to Fatty Liver
Eating too much sugar may lead to NAFLD, a condition in which excessive fat builds up in the liver.
To Sum It Up
Eating too much added sugar can have many harmful effects on your health. Among other unhealthy conditions, an abundance of sweetened foods and drinks can lead to weight gain, problems with blood sugar and an increased risk of heart disease.
For these reasons, if possible, added sugar should be held to a minimum, which is simple when you adopt a balanced diet focused on whole foods. Try any of the minor changes mentioned above if you need to remove the added sugar from your diet. Your sugar habit is going to be a thing of the past before you realize it.