Some of us can’t live without sugar. We start our day with it by adding it to our tea or coffee, end our meals with it in the form of sweet dishes, and not to forget, the sugary snacking that goes on throughout the day. In general, sugar is a carbohydrate that the body breaks down into simple sugars, such as glucose, to be used as a source of energy. Many different types of sugars exist, which occur naturally in some foods, such as fruit and dairy products, and are also added to some foods.
By having a balanced diet rich in vegetables, fruits, and dairy products, experts believe we can get the necessary amount of sugar that our body needs to function properly. Added sugar or excessive consumption of sugar is therefore highly discouraged. Sweedal Trinidade, Chief Dietician, PD Hinduja Hospital and Medical Research Centre, Mahim, discussed the dangers.
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What Happens When You Eat Too Much Sugar
According to the American Heart Association (AHA), naturally occurring sugars found in foods, such as fruit in the form of fructose and milk in the form of lactose, are enough for our body to function properly. Added sugar, to which many of us are subjected today, is unnecessary and contributes “additional calories and zero nutrients to food," the US health body suggests.
Trinidade said, “Studies have shown that a high sugar intake may lead to the development of cardio-metabolic diseases like obesity, diabetes, and Cardiovascular Diseases (CVDs).”
A study published in the British Medical Journal (BMJ) concluded that added sugar is the main cause of obesity and related health issues. Researchers shared that added sugar not only depletes energy but also replaces nutritionally superior foods from the diet and, at the same time, increases nutritional requirements.
As far as heart health is concerned, limiting high amounts of sugar is extremely important. A study published in the Journal Arteriosclerosis, Thrombosis, and Vascular Biology found intake of free sugars, which are sugars added to foods and drinks, is associated with higher triglyceride levels, which in turn contribute to heart disease and stroke risk.
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In addition, excessive sweet consumption may also lead to acid production that can cause dental caries, according to Trinidade. A study published in the Journal of International Society of Preventive and Community Dentistry explains how eating too much sugar causes the mouth to become a breeding ground for bacteria, which leads to acid byproducts and causes tooth demineralisation and decay.
How Much Sugar Intake Is Safe?
According to the AHA, men should consume no more than 9 teaspoons or 36 grams of added sugar per day, whereas women can consume 6 teaspoons or 25 grams per day.
Bottomline
Sugar is an important source of energy, but is best to limit your intake to natural sugars that you can get from fruits and dairy products. Added sugar is associated with chronic health conditions, including cardiovascular problems, type 2 diabetes, and obesity. Therefore, it is advisable to avoid it.