This is a question all of us have asked at least once in our lives. Why does something that’s so good have to be so bad? And, is it really as bad as people say it is?
Sugar overall is not a horrible thing. Some forms of sugar are great energy sources that even come with nutrients. However, excessive amounts of the “bad” sugars are a recipe for disaster. Keep reading for several reasons why lots of sugar is so bad for your health.
Simple VS. Processed Sugar: What’s the Difference?
Before we dive into the negative effects of sugar, it’s important to understand the two types of sugars and the differences between them.
The first type of sugar we’ll talk about is naturally occurring sugars, also known as simple sugars. These are found in fruit, veggies, dairy, honey, and unrefined carbohydrates. Like the name says, they are naturally there within the product. Simple sugars are valid energy sources that help nourish the body. Because they are consumed with other nutrients, like vitamins and minerals, the sugar is gradually absorbed into the bloodstream.
The second type of sugar is added sugar, also known as processed sugar. Just like the name says, this is the white granulated “table sugar” and concentrated sources of sugar that are added to things. This is the type of sugar found in sweets and beverages, and in its’ most refined form (which is the white, powder form that’s added to practically everything), it has absolutely no nutritional value. Because of the lack of nutritional value, it is quickly absorbed into the bloodstream, causing a rapid spike in blood sugar.
Why Excessive Sugar is Bad for Your Health
As you’ve probably heard hundreds of times, an excessive amount of added sugar is detrimental to your health. Here are just a few of the reasons why.
It Increases Your Risk of Heart Disease
Numerous studies have shown the link between a high consumption of sugar and an increased risk of heart disease, which is the leading cause of death worldwide, along with several other diseases.
This is because excessive amounts of sugar can lead to obesity, high blood sugar, high blood pressure, and inflammation – all of which are risk factors for heart disease. One study in which the diets of 30,000 people were analyzed found that those who consumed 17-21% of calories from added sugars had a 38% greater risk of dying from heart disease than those who consumed only 8% of calories from added sugars. High-sugar diets have also been linked to leaving artery-clogging deposits behind, which is yet another risk factor for heart disease.
It Causes Weight Gain
Obesity rates worldwide have risen tremendously over the past few years, and a huge contributor to this is added sugars. This is because a lot of added sugars contain loads of fructose, and fructose actually increases your hunger and desire for more food, rather than curbing it. High amounts of fructose can also cause a resistance to leptin – a hormone that tells your body when to stop eating. This leads to an increased amount of food consumption and the desire for more unhealthy calories, all of which can lead to weight gain. Studies have also linked a high consumption of added sugars to an increased amount of visceral fat – a form of belly fat that is associated with diabetes and heart disease.
It Increases Your Risk of Diabetes
The prevalence of diabetes has skyrocketed over the past several years. Just like the rise of obesity rates, this is partly attributable to the increase of added sugars in many individual’s typical diet.
Several studies have directly linked excessive sugar consumption with diabetes. In fact, consuming lots of sugar is considered the strongest risk factor for diabetes, according to PubMed Central. One study conducted in over 175 countries found that the risk of developing diabetes grows by 1.1% every 150 calories of sugar that is consumed, which equates to about one can of soda, per day. Excessive sugar consumption also results in a resistance to insulin – a hormone that regulates your blood sugar levels. If your blood sugar is left unregulated, resulting in an increase in blood sugar, this is yet another risk factor for diabetes.
It May Increase Your Risk of Depression
A healthy, nutrient-rich diet inevitably helps to boost and regulate your mood. On the other hand, a diet that is high in added sugars can increase your chances of developing depression.
Several studies have shown this to be true, specifically with products like cakes and sugary drinks. Other studies have shown the significant decrease in risk of depression in individuals who consume low amounts of sugar, compared to those who consume high amounts. Though a specific cause for this hasn’t been determined, researchers believe this is because of the sharp spike in blood sugar, neurotransmitter dysregulation, and inflammation that sugar causes, leading to a negative impact on mental health.
It Can Speed Up Your Cellular Aging
As you grow older, cellular aging is natural. Your telomeres, which act like protective caps on the end of your chromosomes, preventing them from deteriorating or fusing together, naturally shorten over time. If you don’t know what chromosomes are, they hold part or all of your genetic information. However, excessive sugar can speed up this process significantly.
Several studies have shown the effects of a high sugar intake on cellular aging. One study linked regular consumption of sugar-sweetened beverages, like soda and juice, with shorter telomere length and premature cellular aging. Another study even equated each 20-ounces of a sugar-sweetened beverage daily to 4.6 years of additional aging. Yes, almost 5 additional years! So, if you want to maintain your youthfulness, it’s best to cut back on the sugar.
It Drains Your Energy
We mentioned before how consuming added sugars results in a sharp spike in your blood sugar and insulin levels. Though this leads to that “sugar-rush” of energy, the aftermath is quite the opposite of energizing.
This sharp rise and fall of your blood sugar can lead to a major fluctuation in your energy levels. You’ll feel energized for only a fleeting moment, and drained the next once your blood sugar level drops off, also known as the “crash.” In order to maintain the boosted energy and avoid the crash, you need sources that are low in added sugar and rich in fiber, like fruit and nuts, rather than a high amount of added sugars that are void of nutritional benefits.
It Increases Your Risk of Several Other Health Concerns
Though we won’t dive into all the specifics, a high consumption of added sugars results in several other health concerns, such as the following:
- Increased kidney disease risk
- Increased risk of dental health issues
- Increased risk of dementia and other cognitive issues
- Increased risk of fatty liver
- Increased risk of acne and skin aging
- Weakened immune system
And the list goes on.
As a result, it’s best to cut back on added sugars as much as possible. A huge way to do this is to simply cut out processed foods and an excess of desserts from your diet. This alone will decrease your sugar intake tremendously.
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