There are hundreds of different products belonging to different categories available in the market. They contain various ingredients, but you will find one ingredient common in almost all the products and that is sugar. Sugar is an integral part of our diet. We add sugar to almost every food we make. During our festivals sugar is a key ingredient in our sweets. While sugar does enhance the taste of every food and it does have some benefits, it is important not to consume too much of it.
Eating excess amount of sugar can lead to weight gain, acne, type 2 diabetes, and can increase your risk of several serious medical conditions. In this blog, we will understand what happens if you eat too much sugar.
How Much Sugar is Too Much?
According to the American Heart Association, an average woman should not consume more than 6 teaspoons or 25g of sugar and an average man should not consume more than 9 teaspoons or 36g of sugar per day (1).
Here are the harmful effects of eating too much sugar
1.Causes Weight Gain
Sugar is very calorie dense. Consuming foods and drinks high in added sugars can quickly increase your overall calorie intake without providing much satiety. Excessive calorie intake leads to weight gain over time. High sugar intake also disrupts the hormonal regulation of appetite, leading to increased hunger and cravings. This can result in overeating and further weight gain.
Research suggests that consuming sugary foods regularly leads to weight gain and type-2 diabetes (2). It is best to limit the consumption of sugar rich foods and beverages.
2. Increases the Risk of Heart Diseases
As mentioned earlier, consuming excess sugar can lead to weight gain and obesity. Obesity is a significant risk factor for heart disease, as it is associated with other risk factors such as high blood pressure, high cholesterol levels, and insulin resistance.
Diets high in sugar, especially added sugars and sugary beverages, can lead to unfavorable changes in blood lipid levels. High sugar intake can increase triglyceride levels and decrease levels of HDL (good) cholesterol, both of which are risk factors for heart disease.
One study done on 25877 people found that those who consumed more added sugar had a greater risk of developing heart disease and coronary complications compared to individuals who consumed less added sugar (3).
3. Increases the Risk of Type-2 Diabetes
India is known as the diabetic capital of the world. According to the World Health Organisation (WHO) there are over 77 million people over the age of 18 who are suffering from type-2 diabetes. Consumption of excess sugar is the primary reason for the rise in type-2 diabetes.
Obesity caused by excess sugar intake is strongly linked to diabetes (4). Excessive sugar consumption can contribute to the development of insulin resistance and type 2 diabetes. Multiple studies have also found that people who consume sugary beverages regularly are more prone to develop type-2 diabetes.
4. Increases the Risk of Cancer
Excess sugar consumption is a significant contributor to weight gain and obesity. Obesity is associated with an increased risk of several types of cancer, including colorectal, breast (postmenopausal), endometrial, kidney, pancreatic, and esophageal cancers.
High sugar intake can lead to increased production of reactive oxygen species, which can cause oxidative stress and damage to DNA, potentially increasing the risk of cancer development.
A study conducted over 9 years found that people who increased sugar consumption were associated with a greater risk of prostate cancer (5).
Another study found that increased consumption of sucrose was associated with esophageal cancer (6).
5. Increases the Risk of Depression
Just like a healthy diet can improve your mood, a diet high in sugar can adversely affect your mood. Research suggests that prolonged systemic inflammation, insulin resistance, and altered dopamine reward system conditions often associated with excessive sugar intake may play a role in the negative effects of sugar on mental health.
A scientific study found that people who consumed 67 grams or more of sugar per day were 23% more likely to develop depression than people who ate less than 40 grams per day (7).
6. Can Causes Fatty Liver
When you consume excess sugar, particularly fructose, the liver converts it into triglycerides. High levels of circulating triglycerides can lead to fat accumulation in the liver, contributing to fatty liver disease.
Excess sugar consumption can stimulate a process called de novo lipogenesis, where the liver converts excess carbohydrates into fatty acids. These fatty acids are then stored as triglycerides in the liver, leading to fatty liver disease.
7. Increases the Speed of Ageing
Wrinkles and fine lines at a young age are the symptoms of too much sugar in your body. Advanced Glycation End products (AGEs) are compounds generated from the interaction between sugar and proteins within the body. They are thought to be significant contributors to the aging process of the skin. AGEs damage collagen and elastin, proteins responsible for maintaining the skin’s elasticity and youthful appearance, the skin starts to lose its firmness and may sag (8).
8. Reduces Your Energy Levels
This may sound strange, especially since sugary drinks are consumed to get a quick burst of energy. But these drinks lack protein, fiber, or fat leading to a brief energy boost that’s quickly followed by a sharp drop in blood sugar, often referred to as a crash.
A study found that carbohydrate consumption, especially sugar, lowers alertness within 60 minutes of consumption, and increases fatigue within 30 minutes after consumption (9).
9. Causes Skin Acne
High sugar intake can lead to spikes in blood sugar levels, which in turn trigger the release of insulin. Elevated insulin levels may stimulate the production of androgen hormones such as testosterone, which can increase sebum (oil) production in the skin. Excess sebum production can clog pores and contribute to the development of acne.
A study found that low-glycemic diets are associated with a reduced acne risk, while high-glycemic diets are linked to a higher acne risk (10).
Diets high in sugar have been linked to increased levels of inflammatory markers in the body. Chronic inflammation can exacerbate acne by triggering the production of inflammatory cytokines, which can worsen the inflammatory response in the skin and lead to the formation of acne lesions.
10. Leads to Poor sleep
Consuming a high amount of sugar, especially before bedtime, can lead to rapid spikes and subsequent drops in blood sugar levels. These fluctuations can disrupt sleep by causing awakenings during the night or reducing the overall quality of sleep.
Diets high in sugar may disrupt the body’s natural circadian rhythms, which regulate the sleep-wake cycle. For example, consuming sugary snacks or beverages close to bedtime can stimulate the brain and interfere with the natural wind-down process, making it more difficult to fall asleep.
Conclusion
Reducing sugar intake can lead to weight loss, improved dental health, stabilized blood sugar levels, reduced risk of type 2 diabetes and heart disease, clearer skin, enhanced energy levels, improved mood, better sleep quality, and decreased risk of chronic diseases associated with inflammation.
It is impossible to completely eliminate sugar from our diet. But we must control the amount we consume each day. It is important to stick to the recommended amount and not exceed it. Try to find an alternative to sugary beverages like natural fruit juice or drinks with no added sugar. Gradually reduce sugar intake to allow taste buds to adjust.
FAQs
1.What are the symptoms of too much sugar?
Symptoms of excessive sugar intake include weight gain, increased thirst, frequent urination, fatigue, mood swings, cravings for sweets, frequent headaches, poor dental health, skin issues like acne, and a higher risk of chronic diseases like diabetes and heart disease.
2. What should I do if I eat too much sugar?
If you’ve consumed too much sugar, drink plenty of water, eat fiber-rich foods to stabilize blood sugar, engage in physical activity to burn off excess energy, and focus on healthier eating habits.
3. How do you flush out sugar in your body?
To help flush out excess sugar, drink plenty of water, eat fiber-rich foods like vegetables and whole grains, exercise regularly, and consider reducing sugar intake in future meals.
4. What foods remove sugar?
Foods that can help remove excess sugar from the body include fiber-rich foods like fruits, vegetables, whole grains, legumes, and lean proteins. Additionally, drinking water aids in sugar elimination.