Sugar isn’t necessarily harmful to you. Your body requires glucose, a type of sugar, to survive. You do not need to consume glucose or other sweets because your body produces them from your meals. Consuming too much added sugar may cause your body to experience increased cravings, tooth decay, and weight gain.
There are two kinds of sugar: natural and added. Natural, as the name implies, is found naturally in foods. Fruit sugar is termed fructose, while milk glucose is called lactose. Added sugars are found in prepared foods and can include brown sugar, cane sugar, high-fructose corn syrup, and other additives.
Many individuals depend on fast, processed foods for meals and snacks. These goods generally contain added sugar, which accounts for a considerable amount of their daily calorie consumption. Table glucose, candy, and sodas are obvious sources of added sugars, but certain foods high in added sugars could amaze you, such as commercial pasta sauces salad dressings, cereal, and yogurt.
What is Sugar?
It is a carbohydrate, and it is a crucial macronutrient. Each of the cells in your body converts glucose, a form of sugar, to energy. Your body produces glucose as it digests proteins, lipids, and other carbs. Your body needs the glucose it produces from food to power your brain and organs.
Others include:
- Fructose
- Galactose
- Lactose
- Maltose
It is broken down by digestive enzymes (amylase) in your mouth.
How much is too much sugar?
The Centers for Disease Control and Prevention (CDC) reports that current sugar intake substantially exceeds suggested recommendations. Adult men ingest an average of 19 tablespoons of added glucose per day, compared to 15 teaspoons for adult women.
The preferred daily limits of added sugar are:
- Men: up to 9 tablespoons (36 grams, 150 calories)
- Women: up to 6 tablespoons (25 grams, 100 calories)
How Added Sugar affects your health.
Weight gain
Many foods and drinks heavy in added sugar, such as soft drinks and packaged snacks, contain a lot of calories but little nutritious value. These “empty calories” quickly accumulate and contribute to excess weight gain, raising the risk of illnesses such as hypertension (high blood pressure) and high cholesterol.
Hypertension
High-sweet diets have been linked to increased blood pressure, which is a major risk factor for heart disease and stroke.
Type 2 diabetes
Insulin resistance causes the pancreas to generate more insulin, potentially leading to type 2 diabetes. Diabetics are more likely to develop heart disease, stroke, and other cardiovascular disorders.
Skin Issues
Your body extracts water from various parts of your body to eliminate excess blood sugar, which can lead to dry, itchy, cracked skin, particularly on your hands, feet, elbows, and legs. Over time, high blood sugar can also harm nerves, causing diabetic neuropathy, which can make it difficult to feel cuts, wounds, or infections. If left untreated, these issues can worsen, such as losing a toe, foot, or portion of your leg.
Vision Issues
Your body may draw fluid from the lenses in your eyes, making it difficult to focus, and high blood sugar can harm blood vessels in the retina, which can result in long-term vision loss and even blindness.
Digestive Problems
If your blood sugar levels remain high for an extended period of time, the vagus nerve, which helps move food through your stomach and intestines, may be damaged. You may lose weight since you are less hungry. You can experience acid reflux, cramping, vomiting, and chronic constipation.
Shakiness because of Added Sugar
Low glucose levels can disrupt your central nervous system, which regulates how you move. When this happens, your body releases chemicals such as adrenaline to help restore your levels. However, those same compounds may cause your hands and other body parts to tremble.
Causes tooth decay
The saliva gland has a balance of beneficial and harmful microorganisms. It can adhere to the dangerous bacteria in the mouth, forming plaque. Tooth decay is caused by the acids produced by this bacterium, which erode the tooth’s enamel. As tooth decay advances, a cavity, or hole in a tooth, may form.
Added Sugar Affects Brain Activity
An excessive amount of added sugar alters brain chemistry. Degenerative diseases like Alzheimer’s and dementia, as well as cognitive decline, have been connected to added sugar. Regardless of age, studies have demonstrated that consuming diets heavy in sugar and saturated fat causes a variety of memory and cognitive problems. This might be because sugar and fat cause inflammation in the hippocampus and central nervous system. This area of the brain regulates how we react to hunger cues and several forms of memory.
Ways To Reduce Your Sugar Intake
It’s OK to enjoy sugary snacks in moderation now and again. Eliminating all added sugar might lead to a negative connection with food. Instead, try cutting less on glucose.
The following strategies will help you consume less:
- Avoid sugary drinks like soda and instead drink milk or water. To add taste to water, try adding slices of lemon or mint leaves.
- Choose items with less added sugar by reading the nutrition facts label and ingredients list.
- Prepare meals at home, such as granola, pasta sauce, ketchup, and barbecue sauce.
- To sweeten food, use natural sugar sources like apples, bananas, or sweet potatoes.