From peanut butter to marinara sauce, even the most unexpected products can contain added sugar. A lot of people rely on fast, processed foods for their snacks and meals. And because these products are packed with added sugar, it would make up a big part of their daily calorie intake. Research has shown that on average, added sugars make up to 17% of the total calorie intake in adults. It is recommended that you limit calories from added sugars to lower than 10 percent daily. A lot of healthcare professionals suggest that consumption of sugar is a significant risk factor for obesity and a number of chronic diseases, which includes type 2 diabetes. These are some of the major reasons why consuming too much sugar is bad for you and you should aim to cut back on it.
It increases your risk for type 2 diabetes
Over the last 30 years, the prevalence of diabetes all over the world has more than doubled. This is due to a lot of reasons, which include the association of excessive consumption of sugar and the risk of diabetes. The most prominent risk factor for diabetes remains obesity and it is caused by excessive consumption of sugar. In addition to that, regular consumption of sugar leads to insulin resistance. Insulin is a hormone that is produced by the pancreas and it is responsible for the regulation of blood sugar levels. Insulin resistance increases your risk of diabetes significantly as it raises your blood sugar levels.
One study revealed that the risk of having diabetes increased by 1.1 percent for every 150 calories of sugar consumed daily. Other research has found that people that consume sugar-sweetened beverages are at a higher risk of developing type 2 diabetes.
Diets that contain high levels of refined carbs, which include sugary drinks and foods have been found to bring about an increased risk for developing acne. Foods that have a high glycemic index (GI) like processed sweets would lead to sugar spikes and raise your blood sugar faster than foods that have a low GI. Sugary foods have been known to spike insulin and blood sugar levels, which would lead to an increase in inflammation, oil production, and androgen secretion; all these play roles in the development of acne. Research has revealed that low GI diets are linked with a low acne risk, while high GI diets are associated with a higher risk. For instance, one study revealed that people who have a habit of constantly eating sugar are at a 30 percent higher risk of having acne.
What’s more, is that population studies have shown that people who live in rural areas and eat non-processed foods have little to no rates of acne compared to the urban areas. This further backs the claim that eating processed, sugar-laden foods can lead to acne development.
It may increase your risk of heart disease
Diets that contain a lot of sugar have been linked with a higher chance of developing a number of diseases, which include heart disease, the leading cause of worldwide deaths.
Research has suggested that these diets can cause inflammation, obesity as well as high triglyceride, blood pressure, and blood sugar levels; all of which contribute to the development of heart disease. In addition to that, excessive consumption of sugar, particularly from sugar-sweetened drinks can lead to atherosclerosis, a condition that is characterized by deposits of fatty, artery-clogging substances.
A study that was taken with over 25000 people showed that those that took about 21% of calories from added sugars had up to a 38% risk of dying from heart disease than those that took only 8% of calories from added sugar.
A 16-ounce can of soda has 52g of sugar, which is equal to over 10 percent of your daily calorie intake if you are on a diet of 2000 calories.
It can lead to weight gain
One of the main causes of increased rates of obesity is known to be added sugar, particularly from sugar-sweetened beverages.
Sugar-sweetened drinks such as sweet tea, juices, and sodas are packed with fructose, which is a kind of simple sugar. When you consume fructose, it would increase your appetite for hunger more than glucose, which is the primary kind of sugar present in starchy foods. In addition to that, too much consumption of fructose can lead to leptin resistance. Leptin is the hormone that is responsible for the regulation of hunger and also signals your body when to stop eating.