11 Reasons Why Too Much Sugar Is Bad for You

11 Reasons Why Too Much Sugar Is Bad for You: Sugar is fine for you in small amounts, but too much can result in weight gain, zits, sort 2 diabetes, and can increase your risk of a number of critical medical conditions.

From marinara sauce to peanut butter, added sugar could be found in even probably the most sudden products.

Many people depend on fast, processed foods for meals and snacks. Since these products usually contain added sugar, it makes up a large proportion of their every day calorie intake.

In the United States, the typical adult consumes an estimated 17 teaspoons of added sugar every day (1Trusted Source). That accounts for 14% of whole calorie intake in adults following a 2,000-calorie diet.

Experts imagine that sugar consumption is a serious cause of obesity and many chronic diseases, such as type 2 diabetes (2Trusted Source).

That’s why dietary tips counsel limiting calories from added sugar to less than 10% per day (3Trusted Source).

Here are 11 explanation why eating too much sugar is dangerous for your health.

1. It Can Cause Weight Gain

Obesity charges are rising worldwide, and proof means that added sugar — usually from sugar-sweetened beverages — is a serious contributor to weight problems (4Trusted Source).

Sugar-sweetened drinks like sodas, juices, and sweet teas are loaded with fructose, a sort of simple sugar.

Consuming fructose will increase your hunger and need for food more than glucose, the principle sort of sugar found in starchy foods (5Trusted Source).

Additionally, animal studies present that extreme fructose consumption could cause resistance to leptin, an important hormone that regulates hunger and tells your body to cease eating (6Trusted Source).

In different phrases, sugary beverages don’t curb your hunger, making it easy to quickly consume a high number of liquid calories. This can result in weight gain.

Research shows that consuming sugary beverages is related to weight gain and increased risk of sort 2 diabetes (7Trusted Source, 8Trusted Source).

Also, drinking a lot of sugar-sweetened beverages is linked to an increased amount of visceral fat, a form of deep belly fat related to conditions like diabetes and heart disease (9Trusted Source).

SUMMARY

Consuming too much added sugar, especially from sugary beverages, will increase your risk of weight gain and can result in visceral fat accumulation.

2. May Increase Your Risk of Heart Disease

High-sugar diets have been related to an increased risk of many diseases, including heart disease, the number one cause of death worldwide (8Trusted Source, 10, 11Trusted Source).

Evidence means that high-sugar diets can result in weight problems and inflammation in addition to high triglycerides, blood sugar, and blood pressure levels — all of that are risk factors for heart disease (12Trusted Source).

Additionally, consuming too much sugar, especially from sugar-sweetened drinks, has been linked to atherosclerosis, a disease characterised by fatty, artery-clogging deposits (13).

A examine in over 25,877 adults found that individuals who consumed extra added sugar had a higher risk of developing heart disease and coronary issues compared to individuals who consumed much less added sugar (10).

Not only does increased sugar intake increase cardiovascular risk, but it could also increase risk of stroke (10).

In the same examine, more than eight servings per week of sugar-sweetened beverages have been related to increased stroke risk (10).

Just one 12-ounce (473-ml) can of soda contains 39 grams of sugar, which equates to eight% of your every day calorie consumption, based mostly on a 2,000-calorie diet (14).

This signifies that one sugary drink a day can carry you near the recommended daily limit for added sugar.

SUMMARY

Added sugar consumption will increase heart disease risk factors such as weight problems, high blood pressure, and inflammation. High-sugar diets have been linked to an increased risk of heart disease.

3. Linked to Acne

A diet high in refined carbs, including sugary foods and drinks, has been related to a better risk of developing acne.

Foods with a better glycemic index, such as processed sweets, elevate your blood sugar extra quickly than foods with a lower glycemic index (15Trusted Source).

Consuming sugary foods can cause a spike in blood sugar and insulin levels, resulting in increased androgen secretion, oil production, and inflammation — all of which play a role in zits improvement (16Trusted Source).

Evidence has proven that low-glycemic diets are related to a reduced zits risk, while high-glycemic diets are linked to a better zits risk (17Trusted Source).

For instance, a examine of 24,452 participants found that the consumption of fatty and sugary products, sugary beverages, and milk was related to present zits in adults (18Trusted Source).

Additionally, many population studies have proven that rural communities that consume traditional, non-processed foods have much lower charges of zits compared to extra city, high-income areas the place processed food is part of a regular diet (19Trusted Source).

These findings coincide with the idea that diets high in processed, sugar-laden foods contribute to the event of zits.

SUMMARY

High-sugar diets can increase androgen secretion, oil production, and inflammation, all of which might elevate your risk of developing zits.

4. Increases Your Risk of Type 2 Diabetes

Diabetes is a number one cause of mortality and reduced life expectancy. Its prevalence has more than doubled over the previous 30 years, and projections estimate its burden will proceed to rise (20Trusted Source).

Excessive sugar consumption has been historically related to an increased risk of diabetes (21Trusted Source).

While no examine has confirmed that sugar consumption causes diabetes, there are strong connections.

Eating large amounts of sugar can not directly elevate diabetes risk by contributing to weight gain and increased body fat — each of that are dangers for developing diabetes (22Trusted Source).

Obesity, which is commonly attributable to extreme sugar consumption, is taken into account the strongest risk issue for diabetes (23Trusted Source).

What’s extra, extended high-sugar consumption drives resistance to insulin, a hormone produced by the pancreas that regulates blood sugar levels.

Insulin resistance causes blood sugar levels to rise and strongly will increase your risk of diabetes.

Additionally, analysis has found that people who drink sugar-sweetened beverages usually tend to develop diabetes (24Trusted Source).

A examine including individuals who drank sugary beverages for over a 4-year interval found that increased consumption of sugary beverages — including delicate drinks and 100% fruit juice — is related to a better risk for sort 2 diabetes (25).

SUMMARY

A high-sugar diet could result in weight problems and insulin resistance, each of that are risk factors for sort 2 diabetes.

5. May Increase Your Risk of Cancer

Eating extreme amounts of sugar could increase your risk of developing certain cancers.

First, a diet rich in sugary foods and beverages can result in weight problems, which considerably raises your risk of most cancers (26Trusted Source).

Also, diets high in sugar increase inflammation in your body and could cause insulin resistance, each of which increase most cancers risk (27Trusted Source, 28Trusted Source).

A systematic overview analyzing 37 potential cohort studies found that in two of 5 studies on added sugar, a 60% – 95% increased most cancers risk was noticed with increased sugar intakes (29Trusted Source).

The same overview found that in 8 of 15 studies on sugary foods and beverages, a 23% – 200% increased most cancers risk was noticed with higher sugary beverage consumption (29Trusted Source).

Other studies have found sugar intake to be linked to particular types of most cancers.

A examine in over 22,720 males spanning over 9 years found that increased sugar consumption from sugar-sweetened beverages was related to a higher risk of prostate most cancers (30Trusted Source).

Another examine found that esophageal most cancers was related to increased consumption of sucrose, or desk sugar, and sweetened desserts and beverages (31Trusted Source).

Research on the link between added sugar intake and most cancers is ongoing, and extra studies are wanted to totally perceive this complicated relationship.

SUMMARY

Too much sugar can result in weight problems, insulin resistance, and inflammation, all of that are risk factors for most cancers.

6. May Increase Your Risk of Depression

While a healthy diet can help improve your mood, a diet high in added sugar and processed foods could contribute to changes in mood and feelings.

It could even increase your possibilities of developing depression.

High sugar consumption has been linked to cognitive impairments, memory issues, and emotional disorders like anxiety and depression (32, 33Trusted Source).

Researchers imagine that chronic systemic inflammation, insulin resistance, and a disrupted dopaminergic reward signaling system — all of which could be attributable to increased sugar consumption — could contribute to sugar’s detrimental impact on mental health (34Trusted Source).

A examine following 8,000 people confirmed that males who consumed 67 grams or extra of sugar per day have been 23% extra prone to develop depression than males who ate less than 40 grams per day (35Trusted Source).

Another examine in over 69,000 ladies demonstrated that these with the very best intakes of added sugars had a considerably higher risk of depression, compared to these with the bottom intakes (36Trusted Source).

SUMMARY

A diet rich in added sugar and ultra-processed foods could increase depression risk in each males and ladies.

7. May Accelerate the Skin Aging Process

Wrinkles are a pure sign of skin ageing. They seem ultimately, regardless of your health.

However, poor food decisions can worsen wrinkles and pace up the skin ageing course of.

Advanced glycation end products (AGEs) are compounds formed by reactions between sugar and protein in your body. They are suspected to play a key role in skin ageing (37).

Consuming a diet high in refined carbs and sugar results in the production of AGEs, which can cause your skin to age prematurely (38Trusted Source).

AGEs damage collagen and elastin, that are proteins that assist the skin stretch and keep its youthful appearance.

When collagen and elastin turn out to be damaged, the skin loses its firmness and begins to sag.

More analysis is required to totally perceive the connection between sugar and skin changes in people.

SUMMARY

Sugary foods can increase the production of AGEs, which might speed up skin ageing and wrinkle formation.

8. Can Increase Cellular Aging

Telomeres are buildings found on the finish of chromosomes, that are molecules that hold part or all of your genetic data.

Telomeres act as protecting caps, stopping chromosomes from deteriorating or fusing together.

As you get older, telomeres naturally shorten, which causes cells to age and malfunction (39Trusted Source).

Although the shortening of telomeres is a pure part of ageing, certain lifestyle decisions can pace up the method.

Consuming high amounts of sugar has been proven to speed up telomere shortening, which will increase mobile ageing (40Trusted Source).

A pilot examine on 61 preschool-aged children found that increased consumption of sugar-sweetened beverages was related to decreased telomere size, signifying mobile ageing (41Trusted Source).

SUMMARY

Eating too much sugar can speed up the shortening of telomeres, which will increase mobile ageing.

9. Drains Your Energy

Foods high in added sugar quickly spike blood sugar and insulin levels, resulting in increased energy.

However, this rise in energy levels is fleeting.

Products which can be loaded with sugar but missing in protein, fiber, or fat result in a quick energy boost that’s quickly followed by a pointy drop in blood sugar, also known as a crash (42).

Having fixed blood sugar swings can result in main fluctuations in energy levels (43Trusted Source).

A meta-analysis inspecting sugar’s impact on mood found that carbohydrate consumption, especially sugar, lowers alertness inside 60 minutes of consumption, and will increase fatigue inside half-hour after consumption (42).

To keep away from this energy-draining cycle, select carb sources which can be low in added sugar and rich in fiber.

Pairing carbs with protein or fat is one other nice way to keep your blood sugar and energy levels stable.

For instance, eating an apple together with a small handful of almonds is an wonderful snack for extended, constant energy levels.

SUMMARY

High-sugar foods can negatively impact your energy levels by inflicting a spike in blood sugar followed by a crash.

10. Can Lead to Fatty Liver

A high intake of fructose has been persistently linked to an increased risk of fatty liver.

Fructose is a common sort of sugar, with one main supply being high fructose corn syrup (HFCS) used to sweeten soda, sweet, baked goods, cereals, and extra.

Unlike glucose and different types of sugar, that are taken up by many cells all through the body, fructose is nearly solely damaged down by the liver (44Trusted Source).

In the liver, fructose is transformed into energy or saved as glycogen.

However, the liver can only retailer so much glycogen before extra amounts are became fat.

Large amounts of added sugar in the shape of fructose overload your liver, resulting in nonalcoholic fatty liver disease (NAFLD), a condition characterised by extreme fat buildup in the liver (45Trusted Source).

An animal examine found that feeding mice a high-fructose diet for long periods of time led to the deterioration of their intestinal barrier, liver inflammation, liver tumors, and signs of fatty livers compared to a control group (46Trusted Source).

The same examine found that the same amount of fructose is extra prone to result in developing a fatty liver when consumed through beverages fairly than food, and when consumed in a single setting compared to a number of doses spread over an extended amount of time (46Trusted Source).

A examine in over 5,900 adults confirmed that people who drank sugar-sweetened beverages every day had a 56% increased risk of developing NAFLD, compared to people who didn’t (47Trusted Source).

SUMMARY

Eating too much sugar could result in NAFLD, a condition in which extreme fat builds up in the liver.

11. Other Health Risks

Aside from the dangers listed above, sugar can hurt your body in numerous different methods.

Research shows that too much added sugar can:

• Increase kidney disease risk: Fructose can increase serum concentrations of urate, resulting in the event of kidney disease (52Trusted Source). Consistently high blood sugar levels can also damage the fragile blood vessels in your kidneys, growing the risk of kidney disease (49).
• Negatively impact dental health: Eating too much sugar can cause cavities. Bacteria in your mouth feed on sugar and launch acid byproducts, which cause tooth demineralization (50Trusted Source).
• Increase the risk of developing gout: Gout is an inflammatory condition characterised by pain in the joints. Added sugars elevate uric acid levels in the blood, growing the risk of developing or worsening gout (51Trusted Source).
• Accelerate cognitive decline: High-sugar diets can result in impaired memory and have been linked to an increased risk of dementia, Alzheimer’s disease, and stroke (52Trusted Source).

Research on the impact of added sugar on health is ongoing, and new discoveries are continually being made.

SUMMARY

Consuming too much sugar could worsen cognitive decline, increase gout risk, hurt your kidneys, and cause cavities.

How to Reduce Your Sugar Intake

Excessive added sugar has many negative health results.

Although consuming small amounts now and then is completely healthy, you should try to chop again on sugar every time possible.

Fortunately, simply specializing in eating whole, unprocessed foods automatically decreases the amount of sugar in your diet.

Here are some tips on learn how to reduce your intake of added sugars:

• Swap sodas, energy drinks, juices, and sweetened teas for water or unsweetened seltzer.
• Drink your coffee black or use a natural alternative for a more healthy choice.
• Sweeten plain yogurt with fresh or frozen berries instead of shopping for flavored, sugar-loaded yogurt.
• Consume whole fruits instead of sugar-sweetened fruit smoothies.
• Replace sweet with a selfmade trail mix of fruit, nuts, and a couple of dark chocolate chips.
• Use olive oil and vinegar in place of sweet salad dressings like honey mustard.
• Choose marinades, nut butter, ketchup, and marinara sauce with zero added sugars.
• Look for cereals, granola, and granola bars with under 4 grams of sugar per serving.
• Swap your morning cereal for a bowl of rolled oats topped with nut butter and fresh berries, or an omelet made with fresh greens.
• Instead of jelly, slice fresh bananas onto your peanut butter sandwich.
• Use pure nut butter in place of sweet spreads like Nutella.
• Avoid alcoholic beverages which can be sweetened with soda, juice, honey, sugar, or agave.
• Shop the perimeter of the grocery retailer, specializing in fresh, whole ingredients.

In addition, keeping a food diary is an wonderful way of changing into extra conscious of the principle sources of sugar in your diet.

The best way to limit your added sugar intake is to arrange your personal healthy meals at home and keep away from shopping for foods and drinks which can be high in added sugar.

SUMMARY

Focusing on getting ready healthy meals and limiting your intake of foods that contain added sweeteners may help you reduce on the amount of sugar in your diet.

Frequently requested questions

What is added sugar?

Added sugars are sugars which can be added during the processing of foods, during preparation, or on the desk (49Trusted Source).

For instance, sucrose or dextrose added during food processing is an added sugar, as is honey used to sweeten tea at your kitchen desk.

Fortunately, “added sugars” are listed individually on Nutrition Facts panels beneath the road for “total sugars,” making it simpler to find out whether or not or not your food contains any added sugars.

What is taken into account a high-sugar food?

Foods that contain near, or more than the really useful amounts, could also be thought of high in sugar.

Men should consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day (53Trusted Source).

Women should consume no more than 6 teaspoons (25 grams or 150 calories) (53Trusted Source).

Foods high in sugar include:

• sweets, including sweet, pie, cakes, and cookies
• dairy desserts like ice cream and milkshakes
• soda
• fruit juice
• (*11*)
• low fat yogurtTrusted Source
• condiments like ketchupTrusted Source, honey mustard, and bbq sauce
• many common breakfast cerealsTrusted Source

While some foods high in sugar could also be obvious, many foods are surprisingly high in sugar.

Pros:

1. Sweet Satisfaction: Ah, the fleeting pleasure of sugar – it is like a heat hug for the soul, wrapping us in a blanket of sweetness and leaving us craving only one extra chunk of sugary goodness.
2. Instant Energy: Sugar is the fuel that powers our our bodies – it is like a turbo boost for our tired minds and weary limbs, propelling us through the day with the pace and agility of a caffeinated cheetah.
3. Mood Enhancement: Sugar is a mood elevator – it is like a ray of sunshine on a wet day, lifting our spirits and banishing the clouds of unhappiness with its sugary attraction.
4. Brain Buzz: Sugar stimulates our brains – it is like a lightning bolt of inspiration, sparking creativity and igniting our creativeness with its sweet, sweet magic.
5. Social Savior: Sugar brings people together – it is just like the glue that binds friendships and strengthens bonds, turning strange moments into sweet recollections that final a lifetime.
6. Culinary Creativity: Sugar is the artist’s palette of the kitchen – it is like a rainbow of flavors, permitting us to create masterpieces with every sprinkle and swirl.
7. Occasional Indulgence: A little sugar now and then will not damage – it is like a responsible pleasure, a sinful indulgence that provides a contact of sweetness to our in any other case mundane lives.

Cons:

1. Weighty Woes: Too much sugar can result in weight gain – it is just like the sneaky thief in the evening, stealing away our slim waistlines and leaving us feeling as heavy as a sack of potatoes.
2. Energy Crash: The sugar high is followed by a crushing low – it is just like the rollercoaster of feelings after a breakup, leaving us feeling drained and defeated after the preliminary rush wears off.
3. Dental Disaster: Sugar is the enemy of dentists in every single place – it is just like the villain in a horror film, rotting our teeth and leaving us with extra cavities than a haunted home.
4. Diabetes Danger: Excessive sugar consumption can result in diabetes – it is like taking part in a harmful sport of Russian roulette with our health, tempting destiny with every sugary snack.
5. Heartbreak Hotel: Too much sugar can increase the risk of heart disease – it is like a dagger to the heart, piercing our cardiovascular health and leaving us weak to heart assaults and strokes.
6. Mood Swings: Sugar messes with our feelings – it is like a mischievous imp, taking part in tips on our neurotransmitters and leaving us swinging from highs to lows like a pendulum gone mad.
7. Addiction Alley: Sugar is addictive – it is like a siren tune, calling out to us with its sweet melody and ensnaring us in its sticky net of cravings and compulsions.

In the battle against sugar, the cons outweigh the professionals. So, pricey reader, heed these warnings and tread carefully – for every spoonful of sugar could lead you further down the trail of sweet temptation and bitter remorse.

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The Bottom Line (11 Reasons Why Too Much Sugar Is Bad for You)

Eating too much added sugar can have many negative health results.

An extra of sweetened foods and beverages can result in weight gain, blood sugar issues, and an increased risk of heart disease, amongst different harmful conditions.

For these causes, added sugar should be saved to a minimal every time possible, which is easy while you comply with a nutrient-dense diet based mostly on whole foods.

If it’s worthwhile to lower added sugar out of your diet, try some of the small changes listed above.

Before it, your sugar behavior shall be a factor of the previous.