Are you sick of feeling lethargic and bloated? Read on to discover why sugar is bad and is usually the root cause of all these problems, and how switching to a sugar-free lifestyle can solve them.
All About Sugar
Why sugar is bad: Uncover the Side effects by Gearuptofit
It’s been the scapegoat for nearly every health problem, from obesity to diabetes and cardiovascular disease. Sugar is more than just empty calories. It’s one of the most dangerous substances you could put into your body.
But what about all those studies that show sugar is good for your teeth? Those are old-fashioned findings based on a tooth decay model that doesn’t apply to today’s world where sugary drinks are ubiquitous and dental hygiene habits have changed drastically.
When we overeat sugar or drink too many high-calorie beverages like soda, our bodies respond by releasing insulin to break down these added sugars. When insulin levels become too high, it can lead to type 2 diabetes.
High sugar intake is also linked to obesity, increasing your risk for several other diseases like heart disease and stroke. And if that wasn’t enough, sugar is also addictive. Like drugs, sugar causes changes in our brains that can lead to cravings and dependence.
What exactly are the side effects of too much sugar?
1. Weight Gain
The most obvious side effect of overeating sugar is weight gain. When you consume more calories than you burn off, your body stores the excess as fat. And since sugary foods are often high in calories, it’s not surprising that they can contribute to weight gain.
2. Increased Risk of Type 2 Diabetes
Consuming large amounts of sugar can lead to insulin resistance, a significant factor in developing type 2 diabetes. Studies have shown that people who consume more sugar are at an increased risk of developing type 2 diabetes.
3. Heart Disease
Another serious side effect of sugar is heart disease. Sugar can contribute to high cholesterol and triglyceride levels, risk factors for heart disease. Additionally, sugar promotes inflammation throughout the body, leading to heart disease.
4. Tooth Decay
One of the most well-known side effects of sugar is tooth decay. When sugar is combined with the natural bacteria in your mouth, it creates an acidic environment that can break down tooth enamel, leading to cavities.
5. Kidney Disease
Overeating sugar can also lead to kidney disease. Sugar consumption has been linked to diabetic nephropathy, a leading cause of kidney failure.
6. Cancer
Some studies have shown that there may be a link between sugar consumption and cancer. While more research is needed to confirm this connection, some experts believe that sugar may contribute to developing certain types of cancer, such as breast cancer and pancreatic cancer.
7. Depression
Studies have shown that there is a link between sugar consumption and depression. People who consume high amounts of sugar are more likely to suffer from depression than those who consume less sugar. It’s believed that this connection is because sugar can cause inflammation throughout the body, linked to depression.
8. Anxiety
Another side effect of sugar is anxiety. Sugar can cause your blood sugar levels to spike and crash, leading to feelings of anxiety and irritability. Additionally, sugar can promote inflammation throughout the body, which has also been linked to anxiety.
9. Fatigue
One of the most common side effects of overeating sugar is fatigue. When your blood sugar levels spike and then crash, it can leave you feeling tired and sluggish. Additionally, sugar can cause dehydration, which can also lead to fatigue.
10. Skin Problems
Another side effect of sugar is skin problems. Sugar can cause your body to produce more insulin, leading to inflammation and increased oil production, which can contribute to acne. Additionally, sugar promotes the formation of advanced glycation end products (AGEs), compounds that damage collagen and lead to wrinkles.
If you’re concerned about the side effects of sugar, it’s essential to be mindful of your intake. Try to limit your sugar consumption to six tablespoons per day. You should also avoid sugary drinks like soda and fruit juice and instead opt for water or unsweetened tea. And finally, make sure to eat plenty of fruits, vegetables, and whole grains, which can help offset the effects of sugar.
Negative Effects of Sugar
The idea that sugar is bad because it negatively influences our organism is commonly known. Unfortunately, it does not delve deeper into the facts that contrast this reasoning. As a result of this knowledge, most people consume sugar without knowing exactly what happens in their bodies when they take it.
Cholesterol was long demonized as a cause of cardiovascular disease and turned to sugar consumption, causing the global obesity curve to soar.
Today we won’t talk about cholesterol, although you can take an in-depth look at this topic in this article.
Today we will talk about why sugar is bad and how the myth originated that it is good. Fats are bad, what diseases it causes and how we can recognize refined foods, many of them characterized by excess added sugar.
According to WHO (World Health Organization), the recommendation is not to exceed 5% of the total calories needed in the basal state in sugar.
This would represent less than 25g of sugar per day (not carbohydrates) in an adult. However, the average consumption globally is above 90gr per day.
In this article, you will find:
- Sugar-related diseases
- Refined and ultra-processed foods
Related diseases
We can highlight current severe epidemics such as diabetes, obesity, or hypertension among the long list of diseases or pathologies showing that sugar is bad for health.
Diabetes
Sugar is, without a doubt, one of the most challenging habits to break. But why does it seem to have so much power? The answer: because sugar and diabetes are close friends. A study published in the Journal of the Endocrine Society has concluded that only two sugary drinks a week are sufficient to increase the risk of diabetes in an adult signature. Less than three if you’re an adult between the ages of 20 and 45.
Another 2016 study showed a link between added sugar consumption and hypertension. This same relationship is not observed in natural sugar sources such as fruits.
Brain Diseases
For a few years, the relationship between increased risk of dementia and excess blood sugar has been studied.
One study showed that you are 18% more likely to develop dementia if your sugar intake is excessive. This study used a sample of adults with higher than standard blood sugar without developing diabetes.
Sugar consumption is also related to memory impairment. A 2012 study showed that excessive sugar consumption could shrink the brain and negatively influence people’s memory.
The negative effect of sugar on our brain is so strong that Alzheimer’s has started to be called Type 3 Diabetes in recent years.
This is because a direct link has been found between excess sugar consumption and a 20% increase in the level of beta-amyloid protein. This protein is directly related to the development of Alzheimer’s.
Sugar and gut
As we have already discussed in other articles, excess consumption promotes an imbalance in your gut microbiota. This generates a bacterial overgrowth that can lead to discomforts such as gas, pain, and diarrhea.
Sugar and Cancer
While within the benefits of the ketogenic diet, there is the great advantage of eliminating many precancerous cells that need glucose to survive. Just dropping sugar can help.
According to a 2016 cancer research study, there is a direct link between excess sugar in the diet and the development of breast cancer.
For all these things, following a ketogenic diet is an option that will bring healthy changes in your life. And if you decide not to follow a ketogenic diet, eating a sugar-free diet is 100% recommended to improve your life.
Refined and ultra-processed foods
Among the foods that contain the most sugar, we can highlight sugary drinks such as soft drinks, energy drinks, and fruit-flavored juices.
This group would include all treats, as their ingredients are practically composed of sugar.
This is especially important for children. They are completely oblivious that sugar is bad. Their diet usually includes sugary cereals and biscuits, among other ultra-processed foods.
👉 But it is not only those products we can recognize as pastries or certain beverages.
Sugar is also in almost all sauces (ketchup, barbecue…), most sausages, and processed meats (marinated steaks, burgers…). Many more foods include sweeteners in their ingredients to exploit their flavor and make them palatable.
It is, therefore, essentially crucial that if we want to exclude added and refined sugar from our diet completely, we take into account these two points:
- Read food labels well to make sure they are as processed as possible. Ideally, your ingredient list should not be greater than 5. Neither sugar nor other sweeteners are present on this list.
- Bet on food and not products. These have a minimum or no processing level. Therefore sugar will not be added but will naturally present in its composition.
Bottom Line
Sugar is bad for you. It has various adverse side effects, including increased risk of dementia, memory impairment, cancer, etc. If you want to improve your life in all aspects, you must cut sugar out of your diet completely. This can be not easy, but with careful label reading and choosing unprocessed foods over processed ones, it is possible.
Alex is a fitness aficionado, empowers others towards healthier, active lives through small, sustainable changes for lasting results. Visit Gearuptofit.com for insightful tips and resources to enrich a balanced lifestyle.