It is advisable to consume as little sugar as possible. Women should not consume more than 100 calories per day, equivalent to 6 teaspoons or 24 grams, while men should not exceed 150 calories per day, equivalent to 9 teaspoons or 36 grams.
1 Added sugar contains no essential nutrients and is harmful to teeth
You have probably heard this a million times before, but it deserves to be repeated. Sugar contains a lot of calories without any nutrients. For this reason, they are called empty calories. There are no proteins, essential fats, vitamins, or minerals in sugar, just pure energy. When consumed in excess, it can become a major problem and contribute to nutritional deficiencies. It is also very harmful to teeth, as it feeds the bad bacteria in the mouth.
2 Sugar is high in fructose, which can overload the liver
Before sugar enters the bloodstream from the digestive tract, it is split into two types of simple sugars: glucose and fructose. Glucose is found in every living cell on the planet. If it does not come from food, the body produces it on its own. Fructose is different. The body does not produce it in significant amounts, and there is no physiological need for it. Fructose can only be metabolized in the liver. This is not a problem if consumed in small amounts (such as from fruits). In this case, fructose will be converted into glycogen and stored in the liver. However, if the liver is frequently filled with glycogen, consuming a lot of fructose overloads the liver, forcing it to convert fructose into fat. Note that all of this does NOT apply to fruits. There is significant variability here. Healthy and active people can tolerate more sugar than those who are inactive and consume a diet high in carbohydrates and calories.
3 Overloading the liver with fructose can lead to non-alcoholic fatty liver disease
When fructose is converted into fat, it is sent out as LDL cholesterol particles. However, not all fat leaves; some of it can be stored in the liver. This can lead to non-alcoholic fatty liver disease, an increasingly common problem worldwide that is strongly associated with metabolic diseases. Studies show that people with fatty liver consume up to 2 to 3 times more fructose than necessary.
4 Sugar causes insulin resistance, a step towards metabolic syndrome and diabetes
Insulin is a very important hormone in the body. It allows glucose (sugar in the blood) to enter the cells and tells the cells to start burning glucose instead of fat. Having too much glucose in the blood is very harmful and is one of the causes of diabetes complications, such as blindness. A characteristic of metabolic dysfunction caused by diet is that insulin no longer works as it should. Cells become resistant to it. Insulin resistance is a precursor to numerous diseases, such as obesity, cardiovascular diseases, and especially type II diabetes. Many studies have shown that sugar is associated with insulin resistance, especially when consumed in large amounts.
5 Insulin resistance can contribute to type II diabetes
When cells become resistant to the effects of insulin, the pancreas produces more beta cells. This is crucial because elevated blood sugar levels can cause serious harm. Eventually, the pancreas cannot keep up with the demand to produce enough insulin to maintain blood sugar levels. It is not surprising to see that people who consume sugary drinks have up to an 83% higher risk of type II diabetes.
6 Sugar can cause cancer
Cancer is one of the leading causes of death worldwide and is characterized by uncontrolled growth and multiplication of cells. Insulin is one of the key hormones that regulate this type of growth. For this reason, many scientists believe that constantly having elevated insulin levels (a consequence of sugar consumption) may contribute to cancer. Additionally, metabolic problems associated with sugar consumption are a known factor in inflammation, a potential cause of cancer. Numerous studies show that people who consume a high amount of sugar have a higher risk of cancer.
7 Due to its effects on hormones and the brain, sugar has unique effects that promote fat accumulation
Not all calories are equal; for this reason, each food has different effects on our brain and the hormones that control food intake. Studies show that fructose does not induce satiety as much as glucose.
8 Causes massive dopamine release in the brain, creating addiction
The problem with sugar and many unhealthy foods is that they cause massive dopamine release, much more than we would experience consuming foods found in nature. For this reason, individuals who are susceptible to addiction can become strongly addicted to sugar and other unhealthy foods.
9 Sugar is a major contributor to obesity in children and adults
The way sugar affects hormones and the brain is a recipe for disaster. It leads to decreased feelings of satiety and can significantly contribute to obesity. This applies to all age groups. The link is particularly strong in children, where each daily serving of sugary drinks is associated with a more than 60% increased risk of obesity.
10 Sugar raises cholesterol levels and causes heart disease
For decades, people have blamed saturated fats for heart disease. Evidence shows that sugar, which contains no fat, can be one of the main determining factors of heart disease due to the harmful effects of fructose on metabolism. Fructose raises triglyceride levels and LDL cholesterol, posing a major risk to heart health.
