What Sugar Does To Your Body?
Research on the impact of sugar consumption on human health has been conducted since the mid-20th century. Excessive intake of sugar is associated with obesity, metabolic disorders, diabetes, cardiovascular diseases, cancer, depression, and cognitive impairments. Since 1975, global obesity rates have tripled, with the WHO reporting that 13% of adults and 18% of children were obese or overweight in 2016. Despite these concerning statistics, sugar consumption remains high, posing a significant threat to our health and placing an immense strain on healthcare systems.
The WHO advises reducing sugar consumption throughout one's life. It is recommended that both adults and children decrease their intake of free sugars to below 10% of their total energy intake.
Free sugars refer to monosaccharides and disaccharides that are added to foods and beverages by manufacturers, cooks, or consumers, as well as sugars found naturally in honey, syrups, and fruit juices and concentrates.
Nevertheless, the average American adult consumes 77 grams of sugar daily, more than triple the recommended amount for women, leading to an annual addition of about 60 pounds of sugar.
The situation is even more dire for children. In the United Kingdom, similar trends are observed, with most individuals consuming triple the recommended daily sugar intake.
Many families, caught up in the hustle of work, school, and extracurricular activities, often fall back on quick, processed foods for meals and snacks.
The convenience of fast food is hard to resist for dinner. However, these products typically have high added sugar content, contributing significantly to daily caloric intake.
Research indicates that the average sugar content in a McDonald's kids' meal is 4.34 teaspoons. KFC meals contain even more sugar, with 20.3 grams per meal, equivalent to five teaspoons, surpassing the recommended daily sugar limit of 19 grams for children aged four to six. This is just one meal.
Consuming three meals with similar sugar levels (for instance, breakfast cereals can have 13 grams of sugar per serving, over half the daily recommended intake) can expose a child to an excessive amount of sugar, potentially impacting their health later in life.
A significant study involving 1165 children and adolescents from the Hellenic National Nutritional Health Survey revealed that those who consumed added sugars accounting for 10% of their energy intake were 2.57 times more likely to be overweight or obese compared to those whose consumption was below 10%.
What sugar does to your body?
1. It can cause overweight and obesity
Over the past few decades, obesity and type 2 diabetes have emerged as a true global epidemic. The combination of sedentary lifestyles and changes in dietary sugar consumption behaviours, along with current psychosocial factors, have had a significant impact on the increase of these diseases.
While obesity is a complex issue with many contributing factors, sugar consumption is often cited as a primary contributor.
Sugar-sweetened beverages such as sodas, juices, and sweet teas are high in fructose, a simple sugar. Fructose consumption can increase hunger and the desire for food more than glucose, the main type of sugar found in starchy foods.
Furthermore, animal studies indicate that excessive fructose intake can lead to leptin resistance, a crucial hormone that controls hunger and signals when to cease eating. In addition, consuming sugary drinks does not satisfy hunger, allowing for the rapid intake of a large number of liquid calories, which may result in weight gain.
2. It affects your heart
The Framingham Heart Study, a cohort study of more than 14,000 individuals spanning three generations that began in 1948, has re-highlighted sugar as a significant health concern.
The study revealed that regular intake of sugar-sweetened beverages significantly raised liver fat and dysbiosis, marked by a decrease in HDL (good cholesterol) and an increase in triglycerides and LDL (bad cholesterol).
Research indicates that diets high in sugar may contribute to obesity, inflammation, and elevated levels of triglycerides, blood sugar, and blood pressure, all risk factors associated with heart disease.
A study involving more than 25,877 aduls revealed that those who consumed higher amounts of added sugar faced an increased risk of developing heart disease and coronary complications compared to those who consumed lower amounts of added sugar.
3. Increases the risk of stroke
Studies suggest that a higher consumption of sugar is linked to a greater risk of stroke. Consuming over eight servings per week of sugar-sweetened beverages has been associated with an elevated risk of stroke.
A single 12-ounce (473-ml) can of soda contains 39 grams of sugar, accounting for 8% of the daily caloric intake based on a 2,000-calorie diet. Consequently, consuming one sugary beverage daily can approach the recommended limit for added sugar.
4. It can cause Acne
A diet rich in refined carbohydrates, such as sugary foods and beverages, is linked to an increased risk of acne.
Eating sugary items can lead to spikes in blood sugar and insulin, which may result in heightened androgen secretion, oil production, and inflammation, all contributing factors in the development of acne.
Research indicates that low-glycaemic diets correlate with a lower risk of acne, whereas high-glycaemic diets are associated with an increased risk. Foods with a high glycaemic index, like processed sweets, elevate blood sugar levels more quickly than those with a low glycaemic index.
Furthermore, numerous population studies indicate that rural communities consuming traditional, unprocessed foods tend to have significantly lower incidences of acne compared to urban, higher-income areas where processed foods are commonly included in the diet.
5. May increase cancer risk
A diet high in sugary foods and drinks contributes to obesity, which in turn significantly increases the risk of developing cancer. Such a diet may lead to increased inflammation and could contribute to insulin resistance, both factors that potentially elevate the risk of cancer.
A study involving more than 22,720 men over a period of nine years has found that higher sugar intake from sugar-sweetened drinks is linked to an increased risk of prostate cancer.
Investigations into the connection between added sugar consumption and cancer continue, with further research required to comprehensively grasp this intricate association.
6. Increases the Risk of Type 2 Diabetes
Diabetes is often linked to sugar intake. A significant body of research indicates a correlation between the consumption of sugars, especially fructose and sugar-sweetened beverages, and the risk of developing type 2 diabetes.
Numerous studies involving animals and humans have noted that consumption of sugar-sweetened beverages (SSBs) leads to impaired insulin signalling and elevated fasting blood sugar and insulin levels.
Furthermore, sustained high intake of sugar promotes insulin resistance, a condition where the hormone insulin, produced by the pancreas to control blood sugar levels, becomes less effective. Insulin resistance results in higher blood sugar levels and significantly raises the risk of developing diabetes.
7. May impact your mood and increase your risk of depression
A nutritious diet can enhance your mood, whereas a diet rich in added sugars and processed foods may lead to mood and emotional fluctuations.
Researchers suggest that chronic systemic inflammation, insulin resistance, and disrupted dopaminergic reward signalling — all potentially induced by excessive sugar intake — may play a role in the adverse effects of sugar on mental health.
A significant Chinese study revealed that individuals consuming four or more cups of sugar-sweetened beverages (SSBs), such as soft drinks or soda, weekly, had twice the prevalence of depressive symptoms compared to those who drank less than one cup per week.
Another research indicated that individuals consuming over 500 ml of sugar-sweetened beverages (SSBs) daily have a 60% increased risk of depression and suicidal thoughts.
A study involving more than 69,000 women showed that those with the highest consumption of added sugars had a significantly increased risk of developing depression compared to those with the lowest sugar intakes.
8. May speed up aging process
Wrinkles naturally signify the aging of the skin, appearing inevitably over time. However, dietary choices can exacerbate wrinkles and accelerate the aging process of the skin.
Advanced glycation end products (AGEs), which are molecules created from reactions between sugars and proteins in the body, are believed to be significant contributors to skin aging.
Diets rich in refined carbohydrates and sugars increase the production of AGEs, potentially leading to premature skin aging. AGEs can harm collagen and elastin, the proteins responsible for the skin's elasticity and youthful look. Damage to these proteins results in a loss of skin firmness and the onset of sagging.
Additionally, excessive consumption of sugar may affect the cellular aging process. Telomeres, located at the ends of chromosomes that contain some or all genetic information, serve as protective caps to prevent the chromosomes from degrading or sticking together. With age, telomeres tend to shorten naturally, leading to cellular aging and dysfunction.
While telomere shortening is a natural aspect of aging, specific lifestyle habits can hasten this process. High sugar intake and chronic stress has been linked to accelerated telomere shortening, thereby hastening cellular aging.
9. Decreases your energy levels
Sugary foods can cause a rapid spike in blood sugar and insulin levels, resulting in a temporary surge in energy. However, this increase is short-lived.
Consuming products rich in sugar but poor in protein, fiber, or fat can lead to a quick energy boost followed by a sudden blood sugar drop, commonly known as a crash.
Frequent blood sugar swings can cause significant energy level fluctuations. To circumvent this cycle of energy depletion, opt for carbohydrate sources low in added sugar and high in fiber. Combining carbohydrates with protein or fat can also help maintain stable blood sugar and energy levels.
10. Damages your liver
Excess sugar is stored in the liver as glycogen. Consuming too much sugar on a daily basis can overburden the liver, which has a limited capacity for storage.
An overload of glycogen can cause the liver to swell. Once the liver reaches its storage limit, the surplus glycogen is converted into fatty acids and deposited in less active areas of the body, such as the stomach, buttocks, or thighs. Some of the fat may stay in the liver, accumulating over time and potentially leading to non-alcoholic fatty liver disease (NAFLD).
Research involving more than 5,900 adults indicated that daily consumption of sugar-sweetened beverages was associated with a 56% increased risk of developing non-alcoholic fatty liver disease (NAFLD) compared to those who abstained from these drinks.
Moreover, a study on animals revealed that mice fed a high-fructose diet over extended periods experienced a breakdown of their intestinal barrier, inflammation of the liver, development of liver tumours, and indications of fatty liver, in contrast to a control group.
How to reduce sugar intake?
- Consume nutritious foods like minimally processed carbohydrates, including rolled oats, barley, millets, buckwheat, and whole-grain flour that retains a significant amount of chaff.
- Lentils, pulses, and beans should be included as a significant part of the diet.
- Cut back on sugary drinks and sodas. Drink water instead.
- Try herbal teas to curb sugar cravings
- Steer clear of sugary desserts like cakes, pies, doughnuts, and ice cream. Opt for fresh fruit, Greek yogurt sprinkled with cinnamon, or dark chocolate as healthier alternatives.
- Avoid sauces that contain added sugars, such as barbecue sauce, spaghetti sauce, or ketchup.
- Choose full-fat foods; low-fat options often contain more sugar and can sometimes have more calories than their full-fat counterparts.
- Exercise caution with snacks that are marketed as healthy options. At first glance, they may appear beneficial, but it's surprising to find that items like granola bars or protein bars can have as much sugar as chocolate or candy bars.
- Limiting sugary breakfasts is advisable – cereals may contain high sugar levels per serving, sometimes exceeding half the recommended daily intake. Pancakes, waffles, and muffins, which are high in sugar, should be avoided. Instead, consider choosing eggs with vegetables and avocado.
- Include herbs and spices such as Cinnamon, Coriander, Basil, Curry Leaves, and Fenugreek in your diet.
-Minimize the consumption of deep-fried foods and curd. It's advisable to steer clear of fast food in your diet.
Furthermore, maintaining a food diary is an effective method to become more conscious of the primary sources of sugar in your diet. The optimal strategy to reduce your added sugar consumption is to cook healthy meals at home and refrain from purchasing food and beverages with high added sugar content.