5 Effects of eating too much sugar In the short term, excessive sugar consumption may contribute to acne, weight gain, and fatigue. Long-term sugar consumption raises the risk of chronic diseases such as type 2 diabetes and heart disease.
In this post, we’ll look at how much-added sugar a person should consume, the signs and consequences of consuming too much sugar, and how to cut back on sugar.
How much sugar is excessive?
According to the Dietary Guidelines for Americans 2010-2015, Americans consume an average of 17 teaspoons (tsp) of added sugar daily. This totals 270 calories.
The guidelines, however, recommend that adults limit added sugars to less than 10% of their daily calorie consumption. With a daily calorie intake of 2,000, added sugar should account for no more than 200 calories.
However, the World Health Organization (WHO) recommended in 2015 that adults eat half of this amount, with added sugar accounting for no more than 5% of their daily calories. This would amount to 100 calories, or 6 teaspoons, for a 2,000-calorie-per-day diet.
Symptoms of eating too much sugar
After consuming sugar, some people suffer the following symptoms:
Reduced energy levels: According to a 2019 study, 1 hour after consuming sugar, individuals felt tired and less attentive than a control group.
Low mood: According to a 2017 prospective studyTrusted Source, increasing sugar intake raised the incidence of depression and mood disorders in men.
Bloating: According to Johns Hopkins Medicine, some sugars can cause bloating and gas in persons who have digestive problems such as irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO).
The Dangers of Excess Sugar Consumption
Sugar consumption can potentially contribute to long-term health concerns.
Decay of the teeth
Sugar nourishes the microorganisms in the mouth. As a byproduct of sugar digestion, bacteria produce acid. This acid can dissolve tooth enamel, resulting in holes or cavities.
Individuals who consume sugary foods often, particularly as snacks or in sweetened drinks between meals, are more likely to develop tooth decay, according to Action on Sugar, a division of the Wolfson Institute in Preventive Medicine in the United Kingdom.
According to 2018 research on university students in China, those who consumed sweetened beverages seven times per week or more were more likely to develop moderate or severe acne.
Furthermore, according to a 2019 study, reducing sugar consumption may reduce insulin-like growth factors, androgens, and sebum, all of which may contribute to acne.
Obesity and gaining weight
Sugar has the potential to disrupt the hormones that regulate a person’s weight. Leptin is a hormone that signals the brain when a person has had enough to eat.
A high-sugar diet, on the other hand, may develop leptin resistance, according to a 2008 animal study by Trusted Source.
This could imply that a high-sugar diet, over time, hinders the brain from recognizing when a person has eaten enough. Unfortunately, this has yet to be tested in humans by researchers.
Insulin resistance and diabetes
According to a 2013 article Verified Source in PLOS ONE, high sugar levels in the diet may lead to type 2 diabetes over time.
Other risk factors, including obesity and insulin resistance, can also lead to type 2 diabetes, according to the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).
Cardiovascular illness
According to a major prospective study published in 2014, those who consumed 17-21% of their daily calories from added sugar had a 38% higher chance of dying from cardiovascular disease (CVD) than those who consumed 8% of added sugars.
Those who got 21% or more of their energy from added sugars had a twofold risk of CVD.
Blood pressure that is too high
Researchers discovered a link between sugar-sweetened beverages and high blood pressure, or hypertension, in a 2011 studyTrusted Source.
According to a review published in Pharmacological Research, hypertension is a risk factor for CVD. This could imply that sugar aggravates both illnesses.
Cancer
Sugar consumption in excess can lead to inflammation, oxidative stress, and obesity. These factors have an impact on a person’s likelihood of developing cancer.
A study published in the Annual Review of Nutrition indicated that drinking sugary drinks raised cancer risk by 23-200%.
Another study discovered a 59%Trusted Source higher risk of some malignancies in persons who drank sugary drinks and carried weight around their midsection.
Skin ageing
Excess sugar in the diet promotes the creation of advanced glycation end products (AGEs), which are linked to diabetes. They do, however, have an effect on collagen production in the skin.
According to Skin Treatment Letter, there is some evidence that a high AGE count may result in faster visible ageing.
However, further research in humans is needed to fully understand the role of sugar in the ageing process.
How to Consume Less Sugar
A person can limit their intake of added sugar by doing the following:
Checking food labels
Sugar and sweeteners are added in a variety of ways.
In a food label, search for the following ingredients:
- fructose glucose brown sugar
- sucrose honey
- sweetener made from corn
- glucose syrup
- high fructose corn syrup
- glucose syrup
- malt syrup raw sugar molasses
- cane juice that has been evaporated
- Maple syrup agave nectar
- sugar fruit juice concentrates invert
- turbinado sugar
Several of these components are natural sugar sources that are safe in tiny amounts.
Yet, when they are added to food goods, a person may unknowingly absorb an excessive amount of sugar.
Lowering the amount of sugar in foods
Certain foods include a high concentration of added sugars. Reducing or eliminating these foods is an effective approach to lowering the quantity of sugar consumed.
The 2010-2015 Dietary Guidelines for Americans
According to Trusted Source, soda and other soft drinks account for around half of a person’s added sugar intake in the United States. A typical can of Coke or fruit punch has 10 teaspoons of sugar.
Breakfast cereal is another popular source of sugar. According to the Environmental Working Group, several popular cereals have more than 60% sugar by weight, with some supermarket brands carrying more than 80% sugar. This is especially true for cereals aimed at youngsters.
Keeping processed meals to a minimum
Sugars are frequently added to foods to make them more appetizing. This frequently implies that people are unaware of how much sugar is in their food.
By eliminating processed meals, a person might gain a deeper understanding of what is in their food. Preparing whole foods at home also allows people to regulate the components they use in their meals.
In summary
consuming too much-added sugar has numerous negative health effects, including fatigue and weight gain, as well as more serious illnesses such as heart disease.
Many processed meals and beverages contain added sugars.
Individuals can cut their sugar intake by learning what to look for on food labels, avoiding or minimizing typical sugar sources like soda and cereal, and prefer unprocessed whole foods.
If a person is concerned about weight gain, symptoms of diabetes, or other symptoms that occur after ingesting sugar, they should consult a doctor.
