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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
While sugar is a natural component of many foods, excessive consumption of added sugars, particularly in the form of refined sugars and high-fructose corn syrup, has been associated with several negative health effects. Here are some key points regarding the impact of sugar on health.
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High sugar intake can contribute to weight gain and obesity. Sugary foods and beverages tend to be calorie-dense but low in nutritional value, leading to increased calorie consumption without providing satiety or essential nutrients.
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A diet high in added sugars is a risk factor for developing type 2 diabetes. Excessive sugar intake can contribute to insulin resistance, impaired glucose control, and increased blood sugar levels over time.
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Sugar is a major contributor to tooth decay. When consumed, bacteria in the mouth feed on sugars, producing acids that erode tooth enamel and lead to cavities.
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High sugar intake has been linked to an increased risk of chronic diseases such as heart disease, certain types of cancer, and non-alcoholic fatty liver disease. Excessive sugar consumption may contribute to inflammation, insulin resistance, dyslipidemia, and other metabolic abnormalities associated with these conditions.
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Foods high in added sugars often lack essential nutrients. Regularly consuming sugary foods and beverages can displace nutrient-dense foods from the diet, leading to deficiencies in vitamins, minerals, and other beneficial compounds.
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Consuming high amounts of added sugars can cause spikes and crashes in blood sugar levels, leading to fluctuating energy levels and increased feelings of fatigue and cravings.
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Excessive sugar consumption can lead to a cycle of cravings and overconsumption, making it difficult for individuals to control their intake.
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Excessive intake of added sugars in processed and packaged foods, sugary drinks and desserts poses the greatest health risks. To promote overall health, it's advisable to limit the consumption of foods high in added sugars and focus on a balanced diet rich in whole, unprocessed foods, fruits, vegetables, whole grains, lean proteins, and healthy fats.
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