In today's fast-paced world, sugar has become a ubiquitous part of our diets. Sugar seemed to find its way into practically everything we consume, from a morning cup of sweetened coffee to a dessert after supper. While a little sugar now and then is unlikely to hurt us, excessive sugar consumption can be harmful to our health.
In this article, we will explore the reasons why consuming too much sugar is bad for our overall well-being and why it's essential to be mindful of our sugar intake.
Before delving into why too much sugar is bad for you, you should be aware of the signs that may indicate you're consuming too much sugar.
Symptoms of Eating Too Much Sugar:
Some people experience the following symptoms after consuming too much sugar:
- Sugary foods and drinks are frequently craved.
- Throughout the day, you have energy crashes and feel tired.
- Weight increase, particularly around the abdomen.
- Acne and premature aging are two common skin problems.
- Cavities and tooth decay are examples of dental issues.
- Brain fog and poor concentration.
- Irritability and mood swings.
- Insomnia is difficulty sleeping.
- The risk of developing chronic diseases such as type 2 diabetes and heart disease is increased.
Reasons Why Excess Sugar Consumption is Bad?
Excess sugar consumption can have negative effects on your health for several reasons:
1. Weight Gain and Obesity:
Foods high in added sugars are often calorie-dense but low in nutrients. Consuming excessive amounts of sugar can contribute to weight gain and obesity. High sugar intake can increase overall calorie consumption without providing the necessary nutrients for satiety, leading to overeating.
2. Increased Risk of Heart Disease:
Heart disease risk has been linked to a high-sugar diet. Consuming too much sugar can raise triglyceride levels, raise blood pressure, and lower "good" HDL cholesterol. These elements, when combined with weight increase and obesity, can hasten the onset of heart disorders such as coronary artery disease and heart attacks. Additionally, an excessive intake of added sugars might increase inflammation, another risk factor for cardiovascular issues.
3. Increased Risk of Cancer:
Excessive sugar consumption has also been linked to a higher risk of developing several cancers. Chronic inflammation and insulin resistance from a high-sugar diet can contribute to the growth and development of cancer cells. Moreover, excessive consumption of sugary drinks has been particularly associated to a higher risk of pancreatic cancer and a few forms of breast cancer. Individuals may be able to lower their risk of cancer and improve their general health by consuming less sugar.
4. Poor Oral Hygiene:
Sugar is a major contributor to tooth decay. Oral bacteria feed on sugars and produce acids that attack tooth enamel, leading to cavities and dental problems.
5. Nutritional Deficiencies:
Consuming large amounts of sugary foods often replaces more nutritious foods in your diet. This can result in an inadequate intake of essential vitamins, minerals, and other important nutrients, leading to potential nutritional deficiencies.
6. Negative Impact on Metabolism:
High sugar intake can disrupt the balance of hormones involved in metabolism, such as insulin and leptin. Over time, this can contribute to insulin resistance, impaired glucose regulation, and metabolic disorders.
7. Energy Fluctuations and Cravings:
Consuming excessive sugar can lead to rapid spikes and subsequent crashes in blood sugar levels. This can cause fluctuations in energy levels, leading to feelings of fatigue, cravings for more sugar, and a cycle of unhealthy eating patterns.
8. Addiction-like Properties:
Sugar can stimulate the brain's reward system and trigger dopamine release, leading to feelings of pleasure and reward. Some studies suggest that excessive sugar consumption can lead to addictive-like behaviors and cravings, making it challenging to reduce sugar intake.
9. Poor Skin Health:
A high-sugar diet can cause to skin problems such as acne and premature aging. Sugar triggers inflammation and can interfere with collagen and elastin, which are important for maintaining skin elasticity and health.
10. Impact on Gut Health:
Excess sugar consumption can disturb the equilibrium of bacteria in our gut, resulting in an unhealthy gut microbiome. Beneficial bacteria thrive on fiber-rich meals, while harmful bacteria thrive on sugar. When the equilibrium is upset, it can cause digestive disorders such as bloating, gas, and irregular bowel movements. A healthy gut microbiome is essential for general health because it regulates digestion, nutritional absorption, immunological function, and even mental wellness.
11. Drains Your Energy:
t's important to note that not all sugars are inherently bad, and natural sugars found in whole fruits, for example, come with additional fiber and nutrients. However, it is the excessive consumption of added sugars, such as those found in sugary drinks, desserts, processed foods, and sweetened snacks, that poses the greatest health risk.
To maintain a balanced and healthy diet, it is advisable to limit added sugar intake, prioritize whole foods, and rely on natural sources of sweetness, such as fruits, in moderation. The World Health Organization recommends limiting added sugar intake to less than 10% of total daily calorie intake, with further benefits seen by reducing it to below 5%. If that’s difficult to achieve with every meal or you want to indulge now and then, there is always moder/ate (Moderate Tablets) to come to your aid.
Moderate Tablets (moder/ate):
A natural botanical extract with a registered trademark that helps lessens up to 40%, of the body's absorption of calories and carbohydrates after consumption. It lessens the sugar and insulin surges that follow carb-heavy meals. Its ability to cut post-meal sugar increases by up to 40% while simultaneously having a good impact on insulin spikes has been scientifically demonstrated to be both safe and effective.
You can check yourself, By having a meal or breakfast high in carbohydrates, then monitor your blood sugar levels 30 and 60 minutes later. Take a tablet of Moderate the next day 10 min before you have the same meal or breakfast. Next, recheck your blood sugar levels 30 and 60 minutes after eating. You'll notice a reduced blood sugar spike on the day that you took Moderate, despite eating the same food. This indicates that while you can consume the same amount of food, and your body will experience up to 40% less post-meal sugar and carbohydrate load, with a single tablet of Moderate. Moderate helps you moderate your post meal blood sugar spikes and help keep your blood glucose stable so that you do not experience sugar spikes, sugar crashes and hunger pangs.
The primary advantages of using Moderate™ are:
Taking this lessens the body's absorption of calories, sugars, and carbohydrates, which lowers the spikes in blood sugar that can occur after consuming large amounts of these foods.
Reduces hunger by avoiding glucose crashes. It aids in keeping blood sugar levels constant.
These unabsorbed sugars and carbs will reach you large intestine and encourage growth of good bacteria and improve gut health, both of which are beneficial for general health.
When to Take Moderate and How it Works?
It functions best when taken 10 minutes before a meal since it slows down the enzymes that break down carbohydrates and lessens your body's absorption of glucose. These unabsorbed and undigested carbohydrates and glucose enter your large intestine and serve as prebiotics (food) for your healthy gut bacteria, improving the health of your GUT and your general well-being.
Q) How much sugar should be consumed in a day?
A) Depending on factors including age, sex, and general health, different sugar intake recommendations apply. Men should consume no more than 9 teaspoons (36 grams) of added sugar per day, while women should limit their intake to 6 teaspoons (24 grams). The suggested daily allowance for kids is even less.
It's crucial to remember that these recommendations only apply to added sugars, and sweeteners that are added to food and beverages during manufacturing or preparation. In general, naturally occurring sugars found in fruits, vegetables, and dairy products are seen to be better alternatives. The overall amount of sugar in your diet should still be considered, and you should aim for a balanced and reasonable approach to sugar consumption.
Q) What happens if you consume too much sugar?
A) Too much sugar consumption can result in a number of health issues. It may result in weight gain, raise the risk of type 2 diabetes, aggravate heart disease, promote dental decay, and be detrimental to mental health. Inflammation, inadequate vitamin absorption, disturbed intestinal health, and an elevated risk of several cancers can all result from consuming too much sugar. Additionally, it might hasten ageing and fuel compulsive eating habits and cravings. Overall, taking excessive amounts of sugar can be harmful to our health and wellbeing.
Q) How to Reduce Your Sugar Intake?
A) Sugar consumption must be gradually decreased. Be patient with yourself and begin with minor adjustments. Your taste buds will eventually change, and you'll start to crave sweet meals less frequently. by selecting whole foods, limiting sugar-sweetened foods and drinks, keeping hydrated while concentrating more on protein and fibre. Using fruit instead of sugar.