Sugar is irresistible. But it isn’t the healthiest for your health, especially when it is separately added to foods. In general, sugar occurs naturally in all foods that contain carbohydrates, including fruits, vegetables, whole grains, and dairy products. Your body digests these foods, and the sugar that is derived from them provides energy to your cells.
Unfortunately, many people consume added sugar, which is used by manufacturers to increase flavour and extend shelf life. Excessive consumption of these products can lead to various health problems and increase the risk of chronic health conditions like diabetes. Even in a short period of time, you may experience various side effects from too much sugar intake. This article delves into the health effects of consuming excess sugar and steps that can be taken to detox if you overindulge.
Also Read: 8 Warning Signs Of Low Blood Sugar Levels
What Happens When You Have Too Much Sugar?
In an interaction with the OnlyMyHealth team, Dr Sanjay Dhall, Director - Internal Medicine, Max Super Speciality Hospital, Shalimar Bagh, emphasises the excess amount of calories in sugar and says that it can be very harmful to the body.
According to him, even if you have small portions of sweets, you consume lots of calories.
The American Heart Association (AHA) suggests that the body does not require any added sugar at all, sharing that, as compared to the naturally occurring sugars present in foods, added sugar contains comparatively fewer varieties of nutrients. This is why, rather than helping your body function properly, excess consumption can lead to harmful effects, including:
- Insulin resistance and an increased risk of type 2 diabetes
- Obesity and unhealthy weight gain
- Cardiovascular problems
- Fatty liver
- Tooth decay
Other immediate side effects include:
- Unexplained fatigue and lack of energy
- Mood swings and irritability
- Acne breakouts
- Sleep problems
How To Detox?
According to Dr Dhall, the best way to detox from excess sugar consumption is to avoid it.
However, if you still happen to indulge in it, exercising can be the best antidote, he says.
“You can do various types of exercises like swimming, running, and yoga. Also, stay hydrated, get enough sleep, manage stress, and limit alcohol intake,” he adds.
Furthermore, the doctor emphasises the importance of eating whole foods, increasing fibre intake, and reading food labels to avoid hidden sugars. He recommends minimising sugary snacks, beverages, and processed foods while opting for fresh fruits and vegetables.
If you’re someone struggling with sugar cravings, you can cut down on your intake by taking in small portions of sweets to start with. You can start having fruits and artificial sweeteners like stevia, and then slowly decrease your sugar intake on a weekly basis. This will help to curb your sweet tooth, Dr Dhall shares.
How Much Sugar Should You Ideally Have In A Day?
The UK National Health Services (NHS) notes that adults should have no more than 30g of free sugar a day, whereas children aged 7–10 should limit their intake to no more than 24g a day.
According to the AHA, maximum daily added sugar intake is less than 36 g, or nine teaspoons, for males and less than 25 g, or six teaspoons, for females.