Sugar – probably what Hozier’s song ‘Too Sweet’ is all about. On average, Americans take in about 270 calories of added sugars daily, which equals around 17 teaspoons, far exceeding the recommended limit of about 12 teaspoons per day. We all know that indulging in too much sugar isn’t great for us, but what does it actually do to our bodies? Let’s explore the sweet, and sometimes bitter, truth about sugar and its impacts from head to toe.
Sugar’s Sneaky Hideouts
Sugary drinks, candy, baked goods, and sweetened dairy products are the usual suspects when it comes to added sugars. However, sugar hides in many unexpected places too. Even savory foods like breads, tomato sauce, and protein bars can contain significant amounts of sugar. Identifying sugar on labels can be tricky as it goes by many names, such as corn syrup, agave nectar, palm sugar, cane juice, or sucrose.
Brain on Sugar
Eating sugar triggers a surge of dopamine in your brain, the feel-good chemical. This explains why you might crave a candy bar over an apple at 3 p.m. Whole foods like fruits and vegetables don’t cause the same dopamine release, so your brain starts to need more sugar to get that same pleasure hit, leading to those hard-to-resist cravings for dessert.
Mood Swings
A candy or cookie can give you a quick energy boost by raising your blood sugar levels. But as your blood sugar drops, you might feel jittery and anxious – the dreaded sugar crash. Frequent sugar highs and crashes can affect your mood beyond that afternoon slump, with studies linking high sugar intake to a greater risk of depression in adults.
Dental Disaster
Remember your parents warning you about candy and cavities? They were right. Bacteria that cause cavities thrive on sugar left in your mouth after eating sweets, leading to tooth decay.
Joint Pain
If you suffer from joint pain, reducing your sugar intake could help. Consuming lots of sugar can worsen joint pain due to the inflammation it causes. Furthermore, studies have found a link between high sugar consumption and an increased risk of developing rheumatoid arthritis.
Skin Trouble
Sugar can make your skin age faster by contributing to the formation of harmful molecules called advanced glycation end products (AGEs). These molecules damage collagen and elastin, proteins that keep your skin firm and youthful, leading to wrinkles and sagging.
Liver Damage
Many added sugars contain fructose, which is processed in the liver. Consuming large amounts of fructose can lead to fat buildup in the liver, causing non-alcoholic fatty liver disease (NAFLD) and non-alcoholic steatohepatitis (NASH). These conditions can result in severe liver damage, including cirrhosis, which might require a liver transplant.
Heart Health
Excessive sugar can have a detrimental effect on your heart. High sugar intake causes the body to produce more insulin, which can lead to inflammation and thickening of artery walls, increasing the risk of heart disease, heart failure, heart attacks, and strokes. Reducing sugar intake can help lower blood pressure and decrease the likelihood of developing heart disease.
Pancreas Problems
When you consume too much sugar, your pancreas has to pump out more insulin. Over time, this can lead to insulin resistance, where your body stops responding to insulin properly. This overworks the pancreas and eventually leads to high blood sugar levels, becoming the onset for type 2 diabetes and heart disease.
Kidney Complications
For those with diabetes, too much sugar can cause kidney damage. High blood sugar levels force the kidneys to filter out excess sugar through urine. If left uncontrolled, diabetes can impair the kidneys’ ability to filter waste, potentially resulting to kidney failure.
Weight Gain
It’s no surprise that high sugar consumption can lead to weight gain. Research shows that people who drink sugary beverages tend to weigh more and have a higher risk of type 2 diabetes. Studies have even found that adding more sugar to your diet can lead to noticeable weight gain in just a couple of months.
Sexual Health
Men might want to think twice about indulging in too much sugar, as it can negatively impact sexual health. Sugar affects the circulatory system, which is essential for maintaining an erection. Poor blood flow can lead to difficulties in achieving and maintaining an erection, thus affecting sexual performance.
Tips to Tame Your Sweet Tooth
Given the widespread impact of sugar on your body, it’s important to manage your intake. Here are some tips to help you reduce your sugar consumption:
- Read Labels: Be meticulous about reading food labels to identify hidden sugars. Look for ingredients ending in “-ose” or labeled as syrups and nectars.
- Choose Whole Foods: Opt for whole fruits and vegetables instead of sugary snacks. Whole foods provide essential nutrients without the added sugars.
- Drink Water: Replace sugary beverages with water, herbal teas, or sparkling water with a splash of fruit juice.
- Limit Processed Foods: Reduce your intake of processed and packaged foods, which often contain hidden sugars.
- Use Natural Sweeteners: When you need a sweet fix, consider using natural sweeteners like stevia or monk fruit.
Sweet in Moderation
While it’s okay to enjoy sweets occasionally, being mindful of your sugar intake is essential for maintaining overall health. From your brain to your toes, sugar affects every part of your body, often in ways that aren’t immediately apparent. By understanding the impact of sugar and making healthier choices, you can enjoy a balanced diet without the negative consequences of overindulging in the sweet stuff.
