Why is Sugar Bad for You?

Sugar has quite a bittersweet reputation. It is one of those food items that make the world a better place as one can indulge in sugary foods no end until one realises this ingredient’s hidden dangers.

While sugars may be naturally found in many foods, like fruits, grains and vegetables, several foods today contain lots of added sugar. Regardless of the type of sugary food you eat, you must understand this basic fact about sugar- it is bad for you!

If you are one of the many wondering why sugar is bad for you, here are some of the harmful effects of sugar that you must know about!

1) Empty calories

Sugar does not contain any nutrients but is high in calories. For this reason, it is said that sugar contains empty calories that do not offer any benefits but increase your risk for weight gain and high blood sugar levels. Infact, high calories are one of the reasons for the harmful effects of sugar.

2) Potential for addiction

Did you know refined sugar has habit-forming properties like many illegal drugs? This addiction is believed to occur when the brain perceives sugar as a reward that pleases and sets off a vicious cycle where the more sugar you eat, the better you feel. 

3) Higher inflammation which can trigger cancer

Sugar is known to cause low-grade inflammation, which over a period of time can contribute to cancer development. 

4) Developing depression

A lesser-known harmful effects of sugar is its tendency to cause depression in some individuals. Sugar consumption has been associated with an increased risk of developing depression.

5) Increased risk for cardiovascular diseases

An increased consumption of sugar or sugary foods and beverages is said to increase blood pressure and chronic inflammation, both of which increase an individual’s likelihood of developing heart diseases.

6) Fatty liver

Sugar and other sugar-containing foods that you consume are metabolised in the liver. When you eat an excess of sugar, it overloads the liver, which converts this carbohydrate into fat. Over a period of time, this can lead to excessive fat accumulation in the liver, resulting in a condition called non-alcoholic fatty liver disease (NAFLD)

7) Dental caries

One of the well-established harmful effects of sugar is dental caries (tooth cavities). The bacteria in the mouth use the sugars you consume and convert them into acid that can dissolve the white of your tooth (called enamel), resulting in cavities. 

8) Gout

Excessive consumption of fructose (a type of sugar) that may be found in some fruits and many beverages has been proven to cause gout.

9) Fatigue and lower productivity

Increased sugar consumption and high blood sugar levels can cause fatigue and tiredness. Fatigue also results in lower productivity.

10) Accelerated ageing

Excessive sugar consumption affects the fibres and cells in your skin, often accelerating the ageing process.

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Are there Any Benefits of Not Eating Sugar?

While there are no benefits of consuming sugar besides taste, not consuming it indeed does offer many advantages. Here are some benefits of not eating sugar:

• You are in better control of your blood sugar levels and can maintain them within the normal range.
• Helps in weight management as you are consuming less calories by avoiding sugar
• May help prevent tooth decay provided you maintain good oral hygiene
• Reduces risk of liver disease
• Lowers risk of heart diseases
• Prevents acne and improves skin health
• Lowers your risk for depression

Tips for Cutting Down Sugar Cravings

The best way to prevent the harmful effects of sugar is cut down your sugar intake. Here are some effective tips to cut down sugar:

• Keep sugary foods away
• Avoid processed sweetened foods and prefer to sweeten them yourself at home to control the amount of sugar you add
• Keep a check on hidden sugars in foods in the form of jaggery, brown sugar, cane nectar, etc.
• Eating a filling, protein-rich nutritious breakfast every morning to reduce your chances of sweet cravings. It can help you cut down sugar intake throughout the day.

Once you are used to eating foods with less sugar, your body adapts to it, and you are less likely to crave sweet or sugar-laden foods.

How Much Sugar is Safe to Consume Per Day?

The ideal quantity of sugar that you can consume per day is- as little as possible! Yes, you read that right. While the American Heart Association (AHA) recommends sugar consumption of not more than 100 calories (6 teaspoons) for women per day and not more than 150 calories (9 teaspoons) for men per day for individuals without diabetes, you must aim to use as little of sugar as possible or avoid it if you can. For individuals with diabetes, sugar consumption is not recommended other than during low blood sugar levels.

Remember: These values are only recommendations. The amount of sugar one can consume varies depending on their health condition, blood sugar levels and risk for type 2 diabetes.

FitterTake!

While we understand your love for sweet foods and how adding sugar to dishes elevates them, it is important to know why sugar is bad for you. The harmful effects of sugar are preventable by limiting your intake, especially if you are living with obesity, type 2 diabetes and other chronic health conditions.

Still confused about how much sugar intake is recommended for you? #WorryNot. Speak to us for a free consultation and we will connect you with experienced nutritionists who will guide you at every step of your diet plan. Have type 2 diabetes and want to know how much sugar you can eat? Sign up for Fitterfly’s Diabetes Prime Program; our expert health professionals will help you!