Too much sugar is bad for your health. It is an essential part of processed foods and is listed under many labels like agave nectar, corn syrup, etc. It is not only candies and baked goods that are high in sugar, but many savoury snacks like bread and tomato ketchup are also laden with sugar. It harms the body in many ways.
Also Read: A Comprehensive Guide: Is Sourdough Bread Healthy or Just a Trend?
Sugar consumption leads to increased weight. Research has repeatedly pointed out the harmful effects of sugar through consuming too many colas, juices, and other sweetened beverages. Those who rely too much on junk and processed food to curb their hunger, weigh more than those who eat healthily. Obesity is the leading cause of heart diseases in the world.
Eating sugary snacks leads to a release of dopamine, a feel-good chemical in the body. As this surge reduces, the brain begins to crave again for the same high. High sugar intake has been connected to depression in adults.
Read about which foods to avoid in anxiety and depression.
High sugar consumption has been linked to increased inflammation, high levels of triglycerides and elevated blood pressure levels. All these lead to increased vulnerability to heart disease. Also, increased sugar intake can lead to the deposition of fat on arteries leading to atherosclerosis.
Jaggery is considered to be a healthier alternative to refined sugar and even several nutritionists and dietitians recommend diabetics, those having high blood sugar level, to replace sugar with jaggery.
Dr. M.G. Kartheeka, MBBS, MD
Sugar increases acne. The spike in blood sugar and insulin levels increase oil production and androgen secretion that lead to breaking out of the skin.
Having too much sugar in the blood leads to insulin resistance which leads to diabetes. Obesity, another cause of diabetes is also because of excessive sugar intake.
Also Read: Is Sucralose Bad for You? Unraveling the Truth Based on Research
Studies have shown that a high sugar environment is conducive to the proliferation of cell multiplication. Sugar increases inflammation in the body and is responsible for the increased incidence of cancer in the world.
If you desire to drink sugary drinks with your meals, you can substitute sugar with lemon, mint, orange, etc. and thus reduce your sugar intake. Non sugar sweeteners are now closely associated with cancer, avoidance is the best way to stay healthy.
Dr. Ashish Bajaj, M.B.B.S., M.D.
A high sugar diet leads to accelerated skin ageing. Those who eat sugar have more wrinkles and sagging skin than their counterparts who don’t. Sugar consumption leads to the formation of AGEs (Advanced Glycation Endproducts), compounds that are the result of a reaction between sugar and protein molecules in the body. These AGEs damage the skin’s collagen and elastin which are responsible for the elasticity of the skin.
Dentists claim that sugar is the primary cause of cavities formed in the teeth. Even if you brush your teeth every time you eat something sweet, you are still at risk of spoiling your teeth.
Those who suffer from joint pain and reduce their sugar intake, notice a considerable decrease in their pain levels. Sugar has even linked to an increased risk of rheumatoid arthritis.
High sugar consumption is related to increased risks of developing fatty liver as it is responsible for breaking down sugar into glycogen and the excess amounts are stored as fat.
Foods high in added sugar quickly spike blood sugar and insulin levels, leading to increased energy.
Products that are loaded with sugar can lead to a brief energy boost that’s quickly followed by a sharp drop in blood sugar, this causes major fluctuations in energy levels.
Also Read: Is Jello Good for You? Unraveling the Truth through Nutritional Science
Excessive added sugar has several negative health effects. Although consuming small amounts of sugar is fine, you should try to cut back on sugar as much as possible. Here are some tips:
The best way to limit your added sugar intake is to prepare your own healthy meals at home and avoid buying packaged foods and drinks that are high in added sugar.
Also More: Difference Between Type 1 & Type 2 Diabetes
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Sugar sits pretty not just on your tabletops- with your morning tea and coffee, but is a part of almost every meal and snack. Your morning cereals, low fat or oil-free snacks you pick up from the shelves, most ready-to-eat sauces, spreads, even low fat yoghurt, all come loaded with sugar. Sugar is a highly processed food and all its damaging effects quietly sneak up in our diet.
Most ready-to-eat foods are loaded with sugars and constitute a significant portion of on-the-go foods. Substituting a healthy meal with sugary foods means that we skip on essential carbohydrates, proteins, vitamins, and minerals that should have made up our calories. We replace cereals, protein-rich pulses, and vegetables with zero nutrition foods that are high in empty calories. The body is thus literally starved of the nutrients it requires. Therefore, it is a must to quit sugar.
A 2014 study published in Nutritional Neuroscience explains how a high-fructose diet causes hippocampal insulin resistance while also exacerbating memory deficits. Another study published in Molecular Neurobiology found a link between sugar consumption and negative changes in the brain’s frontal cortex — changes associated with additional cognitive problems. If you want to stay sharp and on top of things, especially as you age, stop eating sugar. Your mind will reward you in spades.
Dr. M.G. Kartheeka, MBBS, MD
Refined sugar is instantly absorbed into the bloodstream that causes the release of the hormone insulin. Insulin helps the body to utilize the sugar and blood sugar levels crash leaving you feeling lethargic. Therefore, a lunch packed with sugary treats leaves you feeling sluggish and tired much earlier than eating fruit or meal containing vegetables. Your productivity declines, you feel sleepy and irritated.
Foods such as bread, biscuits, readymade sauces, fat-free yoghurt are all high in sugar content, even though they do not fall into the traditional ‘sweet’ foods category.
Opt for meals with lots of raw vegetables, fruits, cereals, pulses, and other protein-rich foods to keep you energetic throughout the day.
The yo-yo effect of blood sugar levels does not just leave you feeling sluggish and tired physically but affects your mental alertness too. You feel disoriented and are unable to concentrate. It can even give headaches to many of you. You need to limit your sugar consumption if you wish to improve alertness at work.
Also Read: Is Sucralose Bad for You? Unraveling the Truth Based on Research
Is sugar fattening? You bet. We have believed for a long time that its fats that make us fat. This is not entirely true. Sugar is metabolized by our liver, where it is converted into fat and released into the bloodstream. This is the harmful fat that makes us gain weight and is the cause of several diseases.
Most products sold in the market as ”Fat-free” or ”low fat” have fats replaced with sugar to maintain the taste, flavour, and texture. Thus leading you down the very road of weight gain you are trying so hard to avoid.
Prediabetes is a condition that means a person can have a higher-than-normal blood sugar level. It’s not high enough to be considered type 2 diabetes yet. But without lifestyle changes, adults and children with prediabetes are at high risk of developing type 2 diabetes which is usually inevitable.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Also Read: What Causes Low Blood Sugar In a Non-diabetic: Research-Based Analysis
Sugar and foods containing sugar have no healthy carbohydrates or proteins in them. The insulin spike that follows the consumption of foods high in sugars quickly lowers blood sugar levels and leaves one feeling hungry again. This makes us hungry between meals, which is usually unplanned, makes us binge on whatever is readily available. More sugar and fat!
To quit sugar, it is essential to plan your meals such that they contain adequate essential nutrients required by your body. Moreover, to quit sugar, now can save you from a gamut of future complications like heart disease, diabetes, and stroke.
Read More: 10 Harmful Effects of Sugar
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
