Sugary foods don't have a very good reputation. From sugary sodas to candy and desserts, we've all experienced the effects of consuming too much sugar and trying to make positive changes to reduce it. Is not it. So how much sugar is too much? And what effect does consuming too much sugar have on the body? We spoke to a nutritionist to find out exactly how the body reacts to excess amounts of sugar.
What is “excess” of sugar?
of american heart associationThe recommended daily amount of sugar intake is 25 grams per day for women and 36 grams per day for men, or about 10% of your daily calories.
Consuming too much sugar can have a variety of side effects of its own, and can also be associated with an excess intake of total calories in general. Sugar is not an inherently satisfying food, like high-fiber foods like broccoli or high-protein foods like chicken breast. This means that you can easily consume large amounts at once.
Health concerns from eating too much sugar
Share that consuming too much added sugar can have a variety of negative health effects. Wang Na Chun, MPH, RD, CPT One pot wellness. “It can lead to weight gain, visceral fat accumulation, and an increased risk of heart disease, which is the leading cause of death around the world,” she added.
Other health conditions associated with excessive sugar intake include:
- obesity
- inflammation
- high triglyceride
- Diabetes
- high blood pressure
- Heart disease
- Non-alcoholic fatty liver disease
However, by consuming sugar in moderation, you can satisfy your cravings, enjoy your favorite foods, and stay healthy. Experts say avoiding sugar completely is likely not the most effective solution, but rather learning how to enjoy sugar as part of your lifestyle while keeping your health in mind is a better option. I agree with that.
Let's find out exactly what nutritionists have to say about too much sugar and how it affects the body.
1. Blood sugar levels rise
Carbohydrates, including sugar, are quickly digested and released into the bloodstream. Sugar is one of the smallest carbohydrate molecules, so it quickly enters the bloodstream. spike blood sugar levels. Increasing your intake of sugar in your diet can cause your blood sugar levels to rise over time, putting you at risk for: type 2 diabetesrisk of heart disease, high blood pressure, and stroke.
2. Blood pressure may increase
Salt tends to get a bad impression here, but increased sugar in the diet is also associated with increased blood pressure. blood pressure. This may be due to the quality of your diet. If you're eating a lot of sugar, you may not be eating many other healthy foods. It may also be due to the direct effect of elevated blood sugar levels on blood pressure. When blood sugar levels rise, blood pressure also rises.
3. You may experience changes in your mental health
Too much sugar has been shown to have a negative impact on mood and mental health. Katie Drakeford, MA, RD, CSP, LD tells us. Fluctuations in blood sugar and elevated cortisol levels can cause an energy “crash,” along with physical symptoms such as mood, irritability, fatigue, and even sadness, which are linked to excess sugar and sugar levels. there is. depressive symptoms. Center for Disease Control They share that sugar-sweetened beverages, especially soda, can be linked to mental health problems.
4. You may notice weight gain and desire for more
excessive intake of sugarIt is associated with weight gain and weight gain, especially when consumed with sugary drinks. Increased likelihood of obesity. This means that drinking soda more often can lead to weight gain over time and affect your health. This makes sense, since these beverage sources are “empty calories” and easy to overdose on without keeping you feeling full.
5. Increased risk of heart disease
sugar can make you gain weight heart disease risk By creating microscopic abrasions within the arteries. Over time, these tiny scratches can “trap” particles such as cholesterol, which can stick and accumulate. This plaque build-up process, also known as atherosclerosis, is a major risk factor for heart disease, high cholesterol, and high blood pressure.
6. Your liver may accumulate more fat.
From a calorie surplus perspective, sugar is digested and stored as body fat over time. Excess body fat is associated with increased fatty liver deposits; Non-alcoholic fatty liver disease (NAFLD). NAFLD is also associated with many health problems and can increase your risk of diabetes, high blood pressure, and heart disease.
6. You may notice hormonal changes
Hormone-related conditions such as polycystic ovary syndrome (PCOS) can be influenced by diet and lifestyle choices. In particular, the following relationships seem to be strong. insulin resistance PCOS symptom management. As a nutritionist with PCOS, Beth Berger, RDN, CDN We work with women who struggle with blood sugar issues and share how excess sugar is affecting their hormones. “Reducing your sugar intake significantly improves the hormonal balance in your body,” she explains.
7. May increase risk of some cancers
Perhaps one of the most frightening statistics is that eating too much sugar can increase your risk of cancer. Lisa Andrews, MD, RD, LD.a 2020 survey It suggests that added sugars in desserts, dairy products, and drinks may particularly contribute to breast cancer risk.
Note that dietary guidelines recommend keeping sugar intake to less than 10% of your daily calories. This means you can enjoy your favorite foods in moderation, but you need to be careful about which options you choose.
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