Why sugar is bad? Sugar can be found almost in every unexpected product. In this year more and more people rely on processed and quick food for meals. Most of these products come with included sugar which increases their daily calorie intake. Many experts recommend limiting calories from added sugar to no more than 10% per day. Nutritionists say that sugar consumption is another vital cause of obesity and many diseases.
You probably know this, but sugar has a huge impact on your overall weight. If you are looking to lose weight, you need to limit sugar intake. In addition, not only sugar has impact on your weight it also has a huge influence on your overall health. That’s why our team has gathered these 12 reasons why sugar is bad for you. Set aside few minutes to read this article and see if you still will go “nuts” on sugar. That being said, let’s take a closer look at these reasons why sugar is bad.
Why Sugar Is Bad and You Should Avoid It at Any Cost?
Risk of Heart Disease
One of the biggest reasons why sugar is bad is that is related to heart disease. According to many studies, diets that are high in sugar have been linked with increasing the risk of many diseases, including the number one cause of deaths worldwide, heart disease. There are many proofs that show diets which are high in sugar can result into obesity, high triglyceride, blood pressure levels and blood sugars. They are all risk factors for heart disease. In addition, ingesting way too much sugar has been connected to atherosclerosis. If you don’t know what that is, it’s a disease specified by fatty, artery-clogging deposits.
One study showed that those people who ate 17 to 20% of their calories from added sugar had a 40% greater risk of dying from heart disease. Keep in mind that just wan can of soda of 473ml has 52grams of sugar. That means you’ve consumed more than 10% of your daily calorie consumption. Make sure to swap all sugary drinks for water, since water has so many benefits including weight loss.
Keeps You Away From Nutritious Foods
One of the reasons why sugar is bad is because it keeps you away from nutritious foods. It was said that sugar is only empty calories; however, that doesn’t explain the real risks. By consuming too much sugar and of course, junk food that’s high carb, you “chase away” nutrition. It’s a very well-known fact that there is zero nutrition in sugar and foods such as pizza, burgers, fried food and cakes. According to many researches, consuming more sugar than the recommended levels causes you to end up eating more calories during the day. By staying away from nutritious foods, you are just one step closer to many diseases. If you don’t know where to start to eat healthy foods, check this article to get you started: Tips on How to Enjoy a Healthy Diet and Lose Fat Faster.
Risk of Diabetes
Another great reason why sugar is bad is that can lead to diabetes. A survey showed that the world commonness of diabetes has doubled over the past 20 years. Of course there are many reasons for that, however, it’s shown that here is a clear connection between uncontrolled sugar consumption and diabetes risk. One of the crucial risk factors for diabetes is obesity, which is caused by eating too much sugar. Moreover, extended high sugar ingestion drives resistance to insulin which is a hormone produced by the pancreas that controls your blood sugar levels. What does that mean? Well, insulin resistance makes your blood sugar levels to increase and that will lead into boosting your risk of getting diabetes.
One study showed that the risk of developing diabetes increased by 1% for 150 calories consumed of sugar on daily basis. That’s about one regular size can of soda. Many other studies found that people who tend to consume sugary drinks are more likely to develop diabetes.
Risk of Obesity
We’ve already mentioned that sugar is the biggest cause of obesity. You should know that sugar drives insulin. That’s our fat storing hormone. Fructose doesn’t affect your signals of satiety in your brain which leads to eat or drink beyond which is required. It’s shown that sugar is/can be addictive for many people that will continue to consume and stimulate their appetite with boosting sugar loads. Keep in mind that fructose is cheaper and sweeter than regular sugar and doesn’t control your hunger so you end up eating more. As a matter of fact, those people who went “obese” have too much trouble getting back on the right track. Make sure to limit your sugar intake to 10% per day to prevent obesity.
Another excellent reason why sugar is bad is that it can lead to weight gain. Sugary drinks are thought to be the main culprits in the rise of obesity and added sugar. Sugar-sweetened beverages such as juices, sweet teas and sodas are filled up with fructose. We mentioned above that consuming fructose boost your Huber and need for more food than glucose. In addition, excessive fructose consumption can be the reasons of resistance to leptin, which is a crucial hormone that controls hunger and signals our brain when to stop eating.
In more simple words, sugary drinks don’t curb your hunger, which makes it easy to consume a lot of liquid calories. And yes, that will result into weight gain. Studies proved that people, who drink sugary drinks like soda, weigh more than those people who don’t. As a final thought, consuming sugary drinks has been linked to boost the amount of visceral fat, which is a deep belly fat connected with health problems like heart disease and diabetes.
It’s another well-known fact that sugar can cause oxidative stress. What is oxidative stress? Oxidative stress is an imbalance between antioxidants and free radicals in our bodies. The free radicals are oxygen-containing molecules with electrons of an uneven number. It’s been proven to be the precursor of more than 200 age related diseases so it’s crucial to lower it. Oxidation is compared to rust your insides, or simply, when an apple changes color. It’s really important to cut back on sugar intake and consume a diet that’s full in nutrients and antioxidants. Oxidative stress can lead to many diseases such as diabetes, high blood pressure, heart disease and cancer. Take a look at these diets that are loaded with nutrients: The Best and Worst Diets You Could Follow This Year 2019.
Risk of Depression
Another great reason why sugar is bad is depression. A study showed that a diet that’s high in processed food and added sugar can boost your chances of depression. Eating processed foods, including products that are high in sugar such as cakes and sugary beverages have been linked with a higher risk of depression. Experts believe that blood sugar waves may be the reasons for sugar’s influence on your mental health. One study showed that people who ate 66grams of sugar per day were 22% more likely to create depression compared to those who consumed less than 40grams on daily basis. Another study also showed that women with the highest consumption of sugars had a notably higher risk of depression than those women with the lowest intakes.
Foods that come with added high level of sugar quickly spike insulin levels which lead to boosted energy. But, keep in mind that the rise of this kind of energy is only for a brief moment. Products which are filled up with sugar but low in protein, fat or fiber results into momentary increased energy that’s quickly followed by a drop in your blood sugar levels. Having continual blood sugar waves can result to major change in the energy levels. In order to avoid this, opt in for carb sources that are high in fiber and low in added sugar. Mixing protein with carbohydrates is a great way to keep your energy levels stable. For instance, consuming an apple with a small handful of almonds is an amazing snack for consistent energy levels. Must try: Low Carb Diet – Introduction and Weight Loss Tips
Risk of Cancer
Another one of the biggest reasons why sugar is bad is that can lead you up to developing cancer. Consuming lots of added sugar may increase the risk of cancer. A diet that comes with sugary foods and drinks can result to obesity, which notably increases your risk of cancer. Moreover, the diets that are high in sugar boost inflammation in your body and can cause insulin resistance, which will also increase the cancer risk.
According to one study, added sugar consumption was linked with an increased chance of developing esophageal cancer and cancer of the small intestine. Other studies have found that women who ate cookies more than 3 times a week were 1.5% more likely to get endometrial cancer compared to the other women who ate less than 0.5 times on weekly basis. More studies are required in order to fully understand the link between added sugar consumption and cancer.
Diets that are high in refined carbs have been linked to a higher risk of developing acnes. Those foods with a higher level of glycemic index increase your blood sugar faster than foods with lower index. Sugary foods tend to quickly spike your insulin levels which cases androgen secretion, inflammation and oil production. All of these play a role in increasing the risk of acne development. According to many studies, low-glycemic diets are connected with a lowered acne risk, while high-glycemic diets are associated with higher risk.
A study, in which teens took place as participants, showed that those who consumed more added sugar had 25% higher risk of getting acnes. In addition, many population studies found that rural communities that consume non-processed foods have almost non-existent rates of acne. This is most common reason why sugar is bad among people. Make sure to cut on sugar in order to prevent the risk of developing acnes.
It’s proven that a high consumption of fructose is associated with higher risk of fatty liver. Unlike glucose, fructose is almost exclusively broken down by your liver. Fructose is transformed into energy in your liver. Or sometimes is stored as glycogen. But, keep in mind that your liver can story only certain amount of glycogen before extra amounts are converted into fat. Huge amounts of sugar in the form of fructose put too much in your liver which results to NAFLD (non-alcoholic fatty liver disease). That is a condition specified by the extra fat buildup in your liver. One study found that people, who tend to drink sugary drinks on daily basis, had a 55% higher chance of developing NAFLD.
Skin Aging Process
Wrinkles appear eventually and are a natural sign of aging. But, poor food choices can speed the skin aging process. AGEs or known as advances glycation end products are compound created by response between protein and sugar in our bodies. They are thought to be the main culprits behind skin aging. Being on a diet that’s high in sugar and refined carbs results in the production of AGEs. That may make your skin to age too early. AGEs harm the elastin and collagen which are proteins that helps your skin to keep its nice and young appearance. When those 2 proteins are damaged, the skin begins to sag. According to one study, women who ate more carbs and added sugar had more old-appearance skin compared to those women who were on a high-protein diet.
Well, we’ve listed 12 reasons why sugar is bad for you and your body. Whether you want to lose weight or simply get better overall health, reducing sugar intake is the way to go. These reasons may be your “wake up” call to start getting better care of your food and of course, health.