People who don’t like sugar can’t be found. Kids are very fond of sugar. Not only children but many times adults can’t handle the greed of sugar. Today, most foods contain a lot of sugar. Such as ice cream, cakes, pastries, drinks, chocolate, soft biscuits, and energy drinks. Sugar is used in restaurant meals, home-cooked meals. Tea or coffee does not work without sugar.
Sugar gives energy to our body. So many people think sugar is good for our body. According to experts, a person can eat three to five teaspoons of sugar a day. However, in that case, you have to keep an eye on how much sugar is coming from other foods and how much is being spent.
The amount of sugar in the daily diet is converted into glucose in our body. Later it produces energy in the body. The amount of sugar present in the sugary foods that are on our daily food list is more than our body needs. If you take more sugar than you need, it causes harm to the body. We do not easily believe that sugar is harmful to our body.
Harmful aspects of sugar
When the body consumes more sugar than it needs, it is not beneficial for the body but causes harm and causes a lot of physical problems. Below are the harmful aspects of sugar –
The fructose in sugar is responsible for fatty liver. Glucose and other types of sugar are absorbed by various cells in the body, where the liver directly breaks down fructose into energy. However, when the amount of fructose is high, the liver converts it into fat. This fat is responsible for fatty liver. It is a liver disease known as NAFLD.
Weight gain may occur:
The rate of obesity is increasing day by day worldwide. Sugar or sweetened drinks are considered to be one of the reasons for this. Drinking sweet drinks rich in fructose such as soda, juice or sweet tea increases our appetite and increases our tendency to eat.
Excessive intake of fructose reduces the secretion of a hormone called leptin in our body. This leptin hormone prevents us from overeating. In other words, these sugary drinks do not quench our appetite but drive us to consume extra calories. This is one of the reasons for weight gain.
Risk factors for heart disease:
Heart disease is the number one cause of death worldwide. High-sugar foods increase the risk of heart disease. It has been proven that high-sugar foods can lead to obesity, high triglycerides, high blood sugar, and high blood pressure, which increase the risk of heart disease.
A study of more than 30,000 people found that those who consumed 17-21% calories had a 36% higher risk of dying from heart disease than those who consumed 8% calories from sugar.
Responsible for acne:
Refined carbohydrate foods, sugary foods, and drinks increase the risk of acne. Processed high glycemic index foods raise blood sugar levels faster than low glycemic index foods. Studies have shown that low-glycemic foods reduce acne.
For example, a study of 2,300 adolescents found that those who ate sugar frequently had a 30% higher risk of developing acne.
Increases the risk of type-2 diabetes:
The incidence of diabetes worldwide has doubled in the last 30 years. Although there are many reasons for this, excess sugar intake is one of the risk factors for diabetes. Obesity or weight gain is often the result of eating too much sugar. It is considered to be the biggest risk factor for diabetes.
Prolonged high-sugar intake increases resistance to insulin (a hormone produced by the pancreas). Insulin resistance raises blood sugar levels and increases the risk of diabetes.
A population survey of more than 165 countries found that 150 calories of sugar per day increased the risk of diabetes by 1.1%.
Increases the risk of cancer:
Eating too much sugar can increase the risk of cancer. Sugary foods and drinks lead to obesity, which can increase the risk of cancer.
A study of more than 430,000 people found that sugar consumption was associated with an increased risk of pleural cancer and small bowel cancer. Another study found that women who ate sweet bread and cookies more than three times per week were 1.42 times more likely to develop endometrial cancer than women who ate less than half the sweet bread and cookies per week.
May increase the risk of depression:
A healthy diet can help improve mood. Processed and sugary foods can increase the chances of depression. Consumption of high-sugar products such as cakes and drinks has been linked to emotional depression. Researchers believe that sugar can be harmful to blood sugar levels, neurotransmitter dysregulation, and mental health.
A study of 8,000 people over a 22-year period found that people who ate less than 40 grams of sugar per day had a 23% increase in frustration compared to those who ate 8 grams or more.
Increases skin wrinkles:
Wrinkles are the main symptom of aging. Advanced glycation and products (AGEs) are formed in our body by reacting sugar and protein. AGEs are thought to increase the appearance of age on the skin. Collagen and elastin retain the youth of our skin. AGEs damage collagen, and elastin. When collagen and elastin are damaged, the skin loses its firmness.
Other harmful aspects:
Eating too much sugar can cause cavities. If we constantly have high levels of sugar in our blood, it can damage the blood vessels connected to the kidneys. This can increase the risk of kidney disease. Sugars increase the level of uric acid in the blood. High-sugar foods can reduce memory.