Table of ContentsView AllTable of ContentsEffects of Too Much SugarHow Much is Too MuchNatural vs. Refined SugarSigns of Too MuchReduce Daily Intake
Table of ContentsView All
View All
Table of Contents
Effects of Too Much Sugar
How Much is Too Much
Natural vs. Refined Sugar
Signs of Too Much
Reduce Daily Intake
Eating too much sugar can contribute to various issues, like acne and unwanted weight gain, and it increases your risk for chronic health conditions like heart disease and type 2 diabetes. However, not all sugar sources affect your body in the same way.
If you are getting most of the sugar in your diet from refined sources like sugary beverages and other sweets rather than natural sources like fruits, vegetables, and whole grains, it’s wise to consider howeating sugar affects your health.
1. Depleted Energy and Poor Sleep
Sugar provides a quick burst of energy, which can be helpful in some situations (e.g., when you need a boost during a marathon). However, your body digests this quick burst of glucose (sugar) quickly, leaving you feeling sluggish shortly after. Over time, frequent blood sugar fluctuations can disrupt your body’s natural energy balance, leading to ongoing fatigue.
High addedsugar intakemay also interfere with sleep patterns, contributing to hormonal imbalances, including increased cortisol (sometimes referred to as the stress hormone). Too much cortisol can make it harder to fall asleep or stay asleep. This cycle of energy highs and lows can leave you feeling drained during the day and restless at night.
Sleep deprivation is also associated with disruptions in appetite-regulating hormones (ghrelin and leptin), which often increases cravings for sugary, nutrient-poor foods.
2. Cavities
Added sugar can feed harmful bacteria that live in your mouth. The bacteria break down the sugar and produce acid, leading to cavities in children and adults.The more frequently you consume sugary foods and drinks, especially those that linger on your teeth, the more acid is produced, leading to ongoing enamel erosion.
Over time, this can cause cavities, leading to tooth pain, sensitivity, and potentially more serious dental issues. Overall, practicing good oral hygiene—including brushing your teeth, flossing, and getting regular dental cleanings—and limiting added sugar consumption is important.
3. Acne
For some people, eating too much sugar may make it harder for your body to respond to insulin, the hormone released to help reduce high blood sugar levels when you eat.
When your body isn’t responding appropriately to insulin production, it makes more insulin. Over time, this can worsen (leading to a condition called insulin resistance) and promote inflammation. Excess insulin can trigger the glands in your skin to produce more sebum, an oily substance that clogs pores and creates an environment conducive to acne development.
4. Aging Skin
Some evidence suggests that eating a lot of added sugar may speed up skin aging through a process calledglycation. This process occurs when sugar molecules attach to proteins like collagen and elastin, which your skin needs to maintain elasticity and firmness.
This reaction forms harmful compounds known as advanced glycation end products (AGEs), which can damage collagen fibers and potentially promote wrinkles and sagging skin.
5. Weight Gain and Obesity
Foods with added sugars are usually calorie-dense, providing a significant amount of calories in a small serving. However, they typically aren’t great sources of filling nutrients like protein and fiber. Most of the time, you need to consume much more of them to feel full compared to a healthier alternative, which can contribute to unintentional weight gain.
Additionally, high added sugar intake can disrupt your body’s normal metabolic processes, influencing hormones like insulin that regulate fat storage and hunger. Over time, this cycle of increased caloric intake and hormonal imbalance can lead to weight gain and an increased risk of obesity-related health issues.
6. High Blood Pressure
High sugar intake, particularly from sugary beverages and ultra-processed foods, can lead to an increase in abdominal fat, which has been linked to higher blood pressure. Added sugars can also cause inflammation that puts stress on the body, further damaging blood vessels and making it harder for blood to circulate.
7. Heart Disease
The relationship between high added sugar intake and obesity, high blood pressure, and inflammation increases the risk of cardiovascular diseases (those affecting the heart and blood vessels).
Eating a lot of high-sugar ultra-processed foods can increase your triglycerides, a type of blood fat associated with heart disease. This can also lower levels of heart-protective high-density lipoprotein (HDL) cholesterol. Over time, this can increase the risk of plaque buildup in the arteries.
8. Fatty Liver
9. Type 2 Diabetes
While added sugar intake is not the only factor in developing insulin resistance andtype 2 diabetes, it can play a role. High added sugar consumption, especially from sugary drinks and ultra-processed foods, leads to weight gain, especially around the belly, a key risk factor for insulin resistance.
When your body frequently encounters highsugar levels, it needs more insulin to help bring blood sugar levels back down to normal. Over time, this can put a strain on your pancreas (where insulin is made), leading to less insulin production and the development of type 2 diabetes.
10. Cancer
Cancer is a complex disease that doesn’t have a singular cause. However, your diet and lifestyle are important factors in how well your body can protect itself against cancer. For example, diets high in added sugar and low in essential nutrients can contribute to increased cancer risk through processes related to obesity, insulin resistance, and inflammation.
Diets high in vitamins, minerals, fiber, and antioxidants from various healthy and minimally processed foods have a protective effect against cancer risk.
11. Depression
High added sugar intake can lead to fluctuations in blood sugar levels, resulting in mood swings, irritability, and fatigue, which may worsen feelings of depression. Studies have identified links between sugar-sweetened beverages and a higher risk of depression.
Plus, high-sugar diets are often low in essential nutrients that help support mental health, such as omega-3 fatty acids, vitamins, and minerals.
Lacking these essential nutrients can negatively affect brain function and mood regulation. High sugar intake also promotes inflammation, which may be associated with mood disorder development.
12. Kidney Disease
Diets high in added sugar can lead to weight gain and insulin resistance, increasing the risk of type 2 diabetes—one of the leading causes of kidney disease.
Dysregulated blood sugar levels can damage the kidneys over time, making it harder for them to filter waste from the blood. Also, high-sugar diets may lead to increased blood pressure and inflammation, which further stress kidney function.
13. Gout
Obesity is another risk factor for gout, which is essential to note because diets high in sugary, ultra-processed foods often lead to unintentional weight gain. This excess weight can further promote uric acid production and decrease removal from your body.
14. Cognitive Decline
Excessive added sugar intake promotes inflammation, insulin resistance, and stress in the body. Over time, these things can damage neurons (nerve cells that send and receive signals from your brain) and disrupt communication.
Eating a high-sugar diet that lacks essential nutrients that support brain health, like antioxidants and omega-3s, can further increase the risk of cognitive decline.
How Much Sugar Is Too Much?
The U.S. Department of Agriculture (USDA) recommendation is that added sugars should comprise no more than 10% of total daily calories. For an average adult consuming a 2,000-calorie diet, this translates to about 200 calories or approximately 50 grams (about 12 teaspoons) of added sugar per day.
However, other research recommendsreducing added sugarsto below 25 grams per day (approximately 6 teaspoons) and limiting the consumption of sugar-sweetened beverages to less than one serving per week to reduce the negative effect of added sugars on health.
Eating more than this can promote various health issues, including obesity, type 2 diabetes, heart disease, and other metabolic disorders.
Natural sugars found in fruits, vegetables, and whole grains affect your body differently than refined sugar in a piece of cake. For example, the natural sugar in an apple is packaged with vitamins, minerals, and antioxidants that protect your health. The fiber in the apple also makes it more slowly digested, preventing dramatic spikes (and falls) in your blood sugar.
While delicious and OK to eat in moderation, the cake is likely made with ingredients that don’t provide much fiber or contribute other essential nutrients. Most people are not at risk of eating too much sugar from healthy foods like fruits, vegetables, and whole grains.
How to Tell If You Are Consuming Too Much Sugar
If you’re eating too much sugar, you might experience symptoms such as:
If you experience any of these symptoms regularly, it may be a sign to reassess your sugar intake. Consider meeting with aregistered dietitianto identify sources of added sugar and how to start reducing and replacing them with healthier options.
12 Simple Strategies to Curb Sugar Cravings
How to Reduce Daily Sugar Intake
Several practical strategies promote healthier eating habits, including reducing daily sugar intake. However, you don’t have to eliminate all sources of added sugar in your diet (unless you want to). Small changes can make significant differences.
Summary
Diets high in sugary, ultra-processed, nutritionally-poor foods and drinks are associated with an increased risk for numerous health problems. Fortunately, it’s never too late to improve your diet and there are things you can do to reduce overall sugar intake. Identify areas where you could replace high-sugar items with minimally processed, nutrient-dense alternatives. And if you need help, consult a dietitian for personalized support.
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