Why is sugar so bad for our health? Hear from the experts
8 reasons why sugar is bad for your health. Photo: DailyO
We know that excess of everything is bad. But in case of sugar, it is really bad. We cannot completely cut out sugar from our diet as natural sugars are present in everyday items we consume such as fruits, rice, grains and starchy vegetables.
Experts say, consuming natural sugar is not bad for our health. But then, on top of that is satisfying desert lovers' sweet cravings.
It's fine to consume sugar in small amounts, however too much of sugar can lead to several health issues. (a bittersweet journey)
Harmful effects of sugar on your health
1. Sugar causes weight gain
- Evidence suggests that added sugar, often from sugar sweetened beverages is a leading cause of obesity.
- Drinks such as sodas, juices, cold-drinks, sweet teas have sweetened sugar have fructose, a type of simple sugar.
- And once you consume this, it makes you more hungry for food rather than glucose (sugar that is found in starchy foods).
- Sugar beverages don't inhibit your hunger, they entice you to consume more liquid calories there by leading to weight gain.
2. Sugar increases risk of heart disease
- Dr Sundeep Khandelwal, a Physician based in Delhi-NCR told DailyO, "consuming high amounts of sugar can lead to inflammation as well as high blood sugar, blood pressure and Triglycerides (most common form of fat in the body) and these factors contribute to having heart disease, a stroke, heart attack and coronary implications."
- Increase consumption of sugar causes deposition of fat in arteries leading to atherosclerosis, and this can cause heart attack, stroke, aneurysm.
3. Sugar-laden food cause acne
- A diet which includes high amount of fatting and sugary products, food and beverage items that have processed sugar linked to developing acne.
- Consuming processed sweets and processed sugar can lead to a spike in blood sugar and insulin levels, which causes an increase in oil production, androgen secretion and inflammation, and all these are related to causing acne.
4. Increases risk of Type 2 diabetes
- While there are no studies that have directly proven that sugar causes diabetes, however, there is a strong link between the two.
- Consuming sugar in great amounts can lead to obesity and weight gain - both of these factors increase the chances of developing Type 2 diabetes.
- Unregulated sugar consumption drives resistance to insulin (a hormone produced by pancreas that regulates blood sugar levels) - and this insulin resistance leads to a rise in blood sugar levels which puts you at risk of developing Type 2 diabetes.
5. Dental health
- Sugar consumption leads to developing dental cavities, tooth decay and affecting our oral hygiene.
- Dentists claim that sugar (fueling plaque and bacteria) is the leading cause of cavities formed in our teeth.
- Even if you brush twice a day and after you eat something sweet, you are still at risk of developing cavities.
6. Cancer
- Diet rich in processed sugar and sugary items is linked to developing different types of cancer.
- Since sugar causes obesity and leads to insulin resistance, these both factors are linked to developing cancer.
- Studies found out that esophageal cancer is linked to the consumption of "sucrose" table sugar and in deserts and beverages.
7. Causes skin sagging and wrinkles
- Consuming sugar leads to the creation of AGEs (Advanced Glycation Endproducts) compounds that are produced because of a reaction between sugar and protein molecules in the body.
- AGEs has a harmful impact on the skin’s elastin and collagen (these help in the elasticity of the skin).
8. Depression and anxiety
- High sugar intake is linked to imbalancing in certain brain chemicals that can lead to depression.
- When you consume anything too sugary in food or beverage, after a hike in blood sugar levels you come crashing down again.
- When your blood sugar level is low, and you eat a sugary snack - the stress hormones begin to compensate for the crash by raising you blood sugar levels.
- And this further leads to irritability, anxiousness and shakiness.
The Sweet Dilemma
Naturally occurring sugar, also known as "free sugar" is found in fruits, starchy vegetables, honey, syrups, smoothies, dairy products that we consume on an everyday basis. However, wellness dietitian Lindsey Wohlford says, "we're not as worried about this kind of sugar because these foods have other components in them that slow down how quickly sugar is digested." And she further went on to explain, that "this prevents that rapid blood sugar spike and drop that can lead to weight gain, insuline resistance and diabetes."
- When asked about alternatives to sugar, Dr Namita Nadar, a Nutritionist and Dietitian, practicing in Noida spoke about "honey" and told dailyO "honey not only adds sweetness but also boasts antibacterial and antioxidant properties, it can be used as a natural sweetener in various dishes and beverages."
- However, she highlighted that, "it's important to consumed honey in moderation, as it still contains calories and can affect blood sugar levels."
- When asked about the natural sugar found in fruits, this is what Dr Nadar said, "fruits not only provide essential vitamins, minerals and fiber but also contain natural sugars such as fructose."
- She further added, "that fibre in fruits slows down sugar absorption, preventing sudden spikes in blood sugar levels." She believes fruits make a wholesome choice because the vitamins and anti-oxidants in fruits contribute to their overall health benefits.
Will you think twice before you eat that cake or chocolate? (or consume anything that has high levels of refined sugar) Might be a tough habit to break for a sweet tooth.