Added sugar is one of the most common ingredients that we consume, consciously or unconsciously. Be it a cup of tea or coffee, a soft drink or fruit juice, flavored yogurt, cereals, candies, cakes, cookies, ketchup, bread, or jam, added sugar is present in all of these items.
The research found that average adult men tend to consume about 24 teaspoons of added sugar in a day. While the recommended per-day sugar consumption should not exceed 6 teaspoons per day.
The sweet dangers of sugar
A few days ago two friends visited my clinic. They were of the same age around 41-42 years. Since childhood, they have grown up together and both of them share the same interests in many things. However, one of them was looking young and fresh while the other looked much older than his age.
His skin was wrinkly and his eyes looked tired. A few months ago, he was diagnosed with Type-2 diabetes. Obesity was visible and he looked stressed too. He came to me seeking natural remedies to reverse his condition.
I asked him more about his lifestyle and food choices. He was non-alcoholic, slept well, and work was a bit stressful but that was manageable. His friend, who was silent all this while, suddenly spoke, ‘He is addicted to sugar, sir’.
The health hazards of sugar
The sweet white crystals sitting on your kitchen shelf are as addictive as smoking, and it damages your health to a great extent. Sugar is known to be a risk factor for tooth decay, obesity, and diabetes. But recent research found that high sugar consumption can also lead to impaired immunity, a high risk of heart disease, and poor cognitive health.
The risks of eating sugar
Sugar adds up to your weight
The white crystals are empty calories. That means they are loaded with calories and have no nutritional value. Several researchers have found that sugar consumption is a major contributor to obesity. It also makes weight loss more challenging. Thus, ditching sugar is the first step to reaching your weight loss goals.
Sugar can disrupt your digestion
Excess intake of sugar is found to disrupt your digestion. Sugar feeds the bad bacteria and yeast in your gut. It also causes a build-up of gas in your system. This often results in cramping, spasms, and pain. Now, you know why your tummy aches after an overload of sugar.
Sugar damages your skin
People who are fond of sugar are more likely to develop acne. These sugary foods raise your blood sugar levels rapidly, resulting in oil secretion and inflammation. This is why you may get an acne flare-up after a sugar rush.
Sugar can make you age
Consuming excess sugar can add years to your skin and body. It does not just make your skin wrinkly and your face tired but it also damages your vital organs internally. Several studies have claimed that sugar makes you age faster. Sugar further contributes to the formation of collagen-damaging AGEs.
It can impact your heart health
Studies found an association between high sugar intake and a greater risk of death from heart disease. Excess sugar consumption can raise your blood pressure, blood sugar levels, and inflammation. All of these can impact your heart health. Sugary beverages can also lead to weight gain, which too is a risk to your heart health.
Sugar and diabetes
Today, diabetes is a leading cause of mortality and reduced life expectancy around the globe. In fact, it is termed a global epidemic. And one of the primary contributors to diabetes is excessive consumption of sugar. High sugar consumption can lead to insulin resistance, thus increasing your risk of diabetes. That’s why diabetic patients are strongly advised to avoid sugar.
Sugar and Mood
Sugar is often thought to be a remedy for depression but several studies have found that a sugar rush can increase your risk of mood disorders. It is even associated with an increased risk of chronic depression, and anxiety. Experts also say that sugar is as addictive as cocaine, and sugar dependency can impact your mood negatively.
Sugar and Sex
If you are experiencing a drop in your libido or facing issues with your erection, then you need to check your sugar intake. Excess sugar intake can raise testosterone levels in women and lowers testosterone levels in men. This leads to lower libido and erectile dysfunction.
Sugar impairs your immune system
Sugar can impair your immune response. It feeds the bad bacteria in your gut and disrupts the gut balance. Your gut is often referred to as the body’s second brain and it has a direct impact on your immune health.
Sugar Affects Cognition in Children
A study found that reducing children’s intake of sugar led to an improvement in their academic performance. They reported better focus, concentration, and memory. That’s another reason why you should keep a check on your child’s sugar intake apart from tooth decay!
Ayurvedic Doctor’s opinion
In recent years, there has been a growing concern about the dangers of sugar consumption, particularly in the form of added sugar. Numerous studies have linked excessive sugar intake to a variety of health problems, including diabetes, obesity, heart disease, and inflammation. These health hazards are the result of how sugar is metabolized in the body.
When we consume sugar, it is rapidly absorbed into the bloodstream, causing a surge in blood glucose levels. To counteract this, the body releases insulin, a hormone that helps move glucose into the cells to be used as energy. However, when we consume too much sugar, the body can become insulin resistant, leading to chronically elevated blood glucose levels and eventually, type 2 diabetes.
Additionally, sugar consumption has been linked to obesity, as it is a high-calorie, low-nutrient food that can lead to overeating and weight gain. It can also increase the risk of heart disease by contributing to high blood pressure, inflammation, and damage to the arteries.
Studies have also shown that excessive sugar intake can have negative effects on the brain, leading to decreased cognitive function and an increased risk of depression and anxiety.
Fortunately, there are plenty of natural alternatives to sugar that can help satisfy your sweet cravings without the negative health effects. Fruits, dried fruits, vegetables, and dairy are all great options for natural sweetness.
Additionally, jaggery is an excellent alternative to sugar, as it has a lower glycemic index and several health benefits, including being rich in antioxidants and minerals.
In conclusion, it’s clear that the sweet dangers of sugar are significant, and it’s crucial to be mindful of our sugar consumption to protect our health. By choosing natural alternatives and limiting our intake of added sugar, we can reduce our risk of developing chronic diseases and improve our overall well-being.
