Remember those Anzac biscuits you love? Or that peanut butter you put on your bread every day? Added sugar is among the most common ingredients in most processed foods, snacks, and whatnot. While many people rely on these quick meals to complete their daily calorie needs, do you know that these are actually harming your body?
According to the National Library of Medicine, added sugars make up 17% of the daily calorie intake of adults in the US and 14% for children. However, do you know that added sugar should account for less than 10% calorie intake every day? This blog will elaborate on why experts consider sugar consumption as a major cause of excessive weight gain, obesity, and several chronic issues.
Excessive Weight
If we have to talk about the ever-growing obesity rate worldwide, 39% of adults are overweight. The worldwide rate of obesity has grown three times from 1975 to 2016, and experts think that sugar-sweetened beverages should be blamed. Fructose (another type of sugar is found in sweet teas, juices, and sodas) promotes a desire for more food. Excessive fructose can cause leptin resistance in your body, which is a hormone responsible for keeping you from eating more than required. Research shows that consuming sugary or sugar-sweetened beverages increases your weight gain risk.
Risk of Heart Disease
According to WHO, heart disease is the number one cause of death globally. With that in mind, no one would want to risk their lives with an unhealthy heart. Unfortunately, your favorite sugar-sweetened drink may be adding up to your risk of heart disease. As we cleared in the last point, high-sugar diets lead to excessive weight gain, inflammation, and high levels of blood sugar, triglyceride, and blood pressure— major risk factors for heart problems. Moreover, a study conducted on over 30,000 people found that people consuming 17-21% of daily calories from added sugar developed a 38% higher risk of developing and dying from heart disease.
Higher Risk of Type-2 Diabetes
The risk of diabetes has doubled over the last 30 years due to our unhealthy choices of eating. Excessive sugar and the risk of diabetes go hand in hand. Obesity has been the biggest risk factor for diabetes, and we already know how excessive weight gain relates to sugar consumption. Insulin resistance caused by prolonged consumption of sugar increases blood sugar levels and thus strongly adds to the risk of diabetes.
Other Chronic Issues
Excessive sugar consumption is a factor adding up to obesity and increases an individual’s chances of developing certain cancers. A study conducted on over 430,000 people found that added sugar increases the risk of pleural cancer, intestine cancer, and esophageal cancer. More research on understanding this complex relationship between cancer and sugar intake is ongoing. Moreover, there are some mental issues associated with high sugar intake. Research has shown that high sugar products such as drinks or cakes leave you with a risk of depression.
Final Word
High sugar consumption has been associated with many bodily issues that we can simply avoid by limiting our added sugar intake. If you have been struggling with a lot of problems lately (even skin issues), consult your healthcare provider and ask for a diet plan with limited sugar intake. For more such informational posts, follow our blog here and on social media channels.
