High sugar consumption can lead to significant weight gain, acne, type 2 diabetes, and increase the risk of several serious illnesses. Sugar intake is therefore a point to be considered. Many people prefer fast, processed foods for meals and snacks. Since these products often contain added sugar, they make up a large portion of daily calorie intake.

In the United States, the average adult reports consuming an estimated 17 teaspoons of added sugar each day. This accounts for 14% of total calorie intake in adults following a 2.000-calorie diet.

Experts say that sugar consumption... obesity ve type 2 diabetes They believe it is a major cause of many chronic diseases.

Therefore, dietary guidelines recommend limiting calories from added sugar to less than 10% per day.

Why Excessive Sugar Consumption Can Negatively Affect Your Health

Sugar consumption can lead to weight gain.

Obesity rates are rising worldwide, and evidence suggests that added sugar – typically from sugar-sweetened beverages – is a significant contributor to obesity.

Carbonated drinks, juices and sugar-sweetened beverages such as sweet teas, a type simple sugars one fructose It contains.

Consuming fructose increases your hunger and food cravings more than glucose, the main type of sugar found in starchy foods.

In addition, animal studies have shown that excessive fructose consumption affects a key hormone that regulates hunger and tells your body to stop eating. leptin It shows that it can cause resistance to the hormone.

In other words, sugary drinks don't curb your hunger, which makes it easier to quickly consume a large number of liquid calories. This can lead to weight gain.

Studies show that consuming sugary drinks is associated with weight gain and an increased risk of type 2 diabetes.

Also, drinking too many sugar-sweetened beverages, diabetes ve heart disease increased amount of deep belly fat, a type of fat associated with conditions such as these. visceral It is related to oil.

Sugar Consumption It can increase your risk of heart disease.

These diets have been linked to an increased risk of many diseases, including heart disease, the leading cause of death worldwide.

Evidence suggests that high-sugar diets contribute to obesity and... inflammation as well as high triglycerides, blood sugar ve blood pressure This shows that it can lead to levels – all of which are risk factors for heart disease.

In addition, consuming too much sugar, especially from sugar-sweetened beverages, can increase the risk of developing a disease characterized by fatty, artery-clogging deposits. atherosclerosis has been associated with.

A study of more than 25.877 adults found that individuals who consumed more added sugar had a higher risk of developing heart disease and coronary complications compared to those who consumed less added sugar.

Increased sugar intake not only increases cardiovascular risk, but can also increase the risk of stroke.

In the same study, consuming more than eight servings of sugar-sweetened beverages per week was associated with an increased risk of stroke.

Just one 12-ounce (473 ml) can of soda contains 39 grams of sugar, which is equivalent to 8% of your daily calorie intake based on a 2.000-calorie diet.

This means that one sugary drink a day will satisfy your need for added sugar. suggested daily limit It means it can bring them closer.

Sugar Consumption Related to acne

A diet high in refined carbohydrates, including sugary foods and drinks, acne development It has been associated with a higher risk.

Foods with a higher glycemic index, such as processed sweets, help lower your blood sugar. glycemic index It raises blood levels faster than foods that contain it.

Consuming sugary foods increases blood sugar and insulin This can cause a sudden increase in levels, which can lead to increased androgen secretion, oil production, and inflammation – all of which play a role in the development of acne.

Evidence has shown that low glycemic diets are associated with a reduced risk of acne, while high glycemic diets are linked to a higher risk of acne.

For example, a study of 24.452 participants found that consumption of fatty and sugary products, sugary drinks, and milk was associated with existing acne in adults.

In addition, numerous population studies have shown that rural communities consuming traditional, unprocessed foods have significantly lower acne rates compared to more urban, high-income areas where processed foods are a standard part of the diet.

These findings are consistent with the theory that diets high in processed, sugar-laden foods contribute to the development of acne.

Sugar Consumption It increases your risk of Type 2 Diabetes.

Diabetes is a leading cause of mortality and reduced life expectancy. Its prevalence has more than doubled in the last 30 years, and authorities predict its burden will continue to rise.

Excessive sugar consumption has historically been associated with an increased risk of diabetes.

While no studies have proven that sugar consumption causes diabetes, there are strong links.

Consuming large amounts can indirectly increase the risk of diabetes by contributing to weight gain and increased body fat – both of which are serious risk factors for developing diabetes.

Obesity, often caused by excessive consumption, is considered the strongest risk factor for diabetes.

Furthermore, long-term high sugar consumption increases resistance to insulin, a hormone produced by the pancreas that regulates blood sugar levels.

Insulin resistance It causes blood sugar levels to rise and strongly increases your risk of diabetes.

In addition, studies have found that people who drink sugar-sweetened beverages are more likely to develop diabetes.

A study involving individuals who consumed sugary drinks over a four-year period found that increased consumption of sugary drinks, including soft drinks and 100% fruit juice, was associated with a higher risk of type 2 diabetes.

Sugar Consumption It can increase your risk of cancer.

Eating excessive amounts of sugar can increase your risk of developing certain cancers.

First, a diet rich in sugary foods and drinks can lead to obesity, which significantly increases your risk of cancer.

In addition, diets high in sugar increase inflammation in your body and can lead to insulin resistance, both of which increase the risk of cancer.

A systematic review analyzing 37 prospective cohort studies found that in two out of five studies on added sugar, a 60%–95% increased cancer risk was observed with higher sugar intake.

The same review found that in 8 out of 15 studies on sugary foods and drinks, an increased cancer risk of 23% to 200% was observed with increased consumption of sugary drinks.

Other studies have found a link between sugar intake and certain types of cancer.

A study conducted over nine years on more than 22.720 men found that increased sugar consumption from sugar-sweetened beverages was associated with a greater risk of prostate cancer.

Another study showed that esophageal cancer increased sucrose or it has been found to be associated with the consumption of table sugar and sweetened desserts and beverages.

Research into the link between added sugar intake and cancer is ongoing, and more studies are needed to fully understand this complex relationship.

References

Malik VS, Hu FB. The role of sugar-sweetened beverages in the global epidemics of obesity and chronic diseases. Nat Rev Endocrinol. 2022 Apr;18(4):205-218. doi: 10.1038/s41574-021-00627-6. Epub 2022 Jan 21. PMID: 35064240; PMCID: PMC8778490.

Important Notice: Habit Gıda AŞ bears no responsibility for the content of this article. This article is for informational purposes only, translated from English to Turkish, and is not intended to provide any health advice. Habit Gıda AŞ cannot be held responsible for any health problems that may arise in readers as a result of this article. Readers should not take any action based on the content of this article without consulting their doctor regarding their health condition. You should always consult your doctor about all matters related to your health.