Sugars are carbohydrates, which your body breaks down into simple sugars such as glucose, fructose, or galactose and then uses it for energy.
However, sugar can come in many different forms. Some occur naturally in fruit and dairy products, while others are added to foods, such as white, raw, or brown sugar, or honey and corn syrup.
While sugar can provide the body with energy, too much of it can cause or contribute to serious health problems.
6 harmful effects of sugar on the body
1. Heart disease
Consuming sugar has been linked to high blood pressure and inflammatory changes in the body. High-sugar diets may also increase triglyceride levels, which is a marker for cardiovascular disease, as well as cause atherosclerosis, a disease characterized by fatty, artery-clogging deposits.
2. Obesity
Consuming too much added sugar increases the risk of weight gain. Sugary drinks such as sodas, juices, and sweet teas are rich in fructose, a type of simple sugar. Consuming fructose causes disturbances in the appetite and satiety centers in the brain, which can lead to increased hunger and binge eating behavior. Additionally, excessive fructose consumption may cause resistance to leptin, an important hormone that regulates hunger and signals the body to stop eating.
3. Type II diabetes
Obesity, which is often caused by consuming too much sugar, is considered the strongest risk factor for diabetes. Excess sugar consumption also drives resistance to insulin, a hormone produced by the pancreas that regulates blood sugar levels. Insulin resistance causes blood sugar levels to rise and increases the risk of diabetes.
4. Depression
A diet high in added sugar and processed foods may increase your risk of developing depression. Sugar is addictive, increasing the levels of opioids and dopamine inside the brain, a phenomenon commonly called “sugar rush.” Consuming a lot of processed foods, including sugary products, has been associated with a higher risk of depression and mood swings.
5. Acne
Excess sugar intake imbalances in the hormonal axis and increases androgen secretion. These result in excess oil production and skin inflammation, which can raise the risk of developing acne.
6. Aging
Wrinkles are a natural sign of aging. They appear eventually, regardless of health. However, poor food choices can worsen wrinkles and speed up the skin aging process. Advanced glycation end products (AGEs) are compounds formed due to reactions between sugar and protein in the body and are suspected to play a key role in skin aging. Consuming a diet high in refined carbs and sugar leads to the production of AGEs, which may cause the skin to age prematurely.
Health Solutions From Our Sponsors
National Health Service. Sugar: The Facts. https://www.nhs.uk/live-well/eat-well/how-does-sugar-in-our-diet-affect-our-health/
Harvard Health Publishing. The Sweet Danger of Sugar. https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar
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High-Sugar Fruits
Sugar content in fruit varies. High-sugar fruits include mangoes, pears, grapes, cherries, bananas, figs, and watermelon. Low-sugar fruits include avocados, guava, raspberries, cantaloupe, papayas, and strawberries.
Does Natural Sugar Count Toward Daily Intake?
As per World Health Organization (WHO) guidelines, natural sugar does not count toward the daily intake because fruits and vegetables are high in fiber and there are no reported negative health effects associated with natural sugar in produce.
Easy Ways to Lower Blood Sugar Levels Naturally
Blood glucose, also referred to as blood sugar, is the amount of glucose circulating in the bloodstream. Glucose metabolism, or glycolysis, is a major energy-generating source that enables the cells to perform their cellular functions. Carbohydrates from the food are broken down into their constituents, absorbed by the gut cells and released into the bloodstream for the distribution of glucose throughout the body.
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High Blood Sugar (Hyperglycemia)
Hyperglycemia or high blood sugar is a serious health problem for diabetics. There are two types of hyperglycemia, 1) fasting, and 2)postprandial or after meal hyperglycemia. Hyperglycemia can also lead to ketoacidosis or hyperglycemic hyperosmolar nonketotic syndrome (HHNS). There are a variety of causes of hyperglycemia in people with diabetes.Symptoms of high blood sugar may include increased thirst, headaches, blurred vision, and frequent urination.Treatment can be achieved through lifestyle changes or medications changes. Carefully monitoring blood glucose levels is key to prevention.
Is Maltodextrin a Sugar?
Maltodextrins are synthesized from chemical treatment (hydrolysis) of carbohydrates or sugars. The source carbohydrate may be corn, maize, wheat, rice, or tapioca. Maltodextrin does not taste sweet. Maltodextrin is used as a thickening or filling agent in puddings, custards, gelatins, sauces, and salad dressings.
Normal Blood Sugar Levels (Ranges) In Adults with Diabetes
People with diabetes can manage and prevent low or high blood sugar levels (hyperglycemia or hypoglycemia) by keeping a log of your blood sugar levels when you are eating and fasting and eat foods that are high in carbohydrates and sugar, for example, buttered potatoes, candy, sugary desserts, and fatty foods.
Blood tests, for example, the hemoglobin A1c test (A1c test) and urinalysis can diagnose the type of diabetes the person has. Diabetes during pregnancy, called gestational diabetes, should be managed by you and your OB/GYN or another healthcare professional.
Extremely high levels of blood glucose in the blood can be dangerous and life threatening if you have type 1, type 2, or gestational diabetes.
If you or someone that you are with has extremely high blood glucose levels, call 911 or go to your nearest Urgent Care or Emergency Department immediately.
To prevent and manage high blood glucose levels in people with diabetes keep a log of your blood sugar levels, eat foods that are high in carbohydrates sugar, for example, buttered potatoes, candy, sugary deserts, and fatty foods that you can share with your doctor and other healthcare professionals.
Obesity and Overweight
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Diabetes or diabetes mellitus is a long-term health condition that is characterized by high blood glucose levels. The disease affects the ability of the body to convert food into energy inside the body. The food you eat is converted to simpler forms, most commonly glucose, inside the body.