8 Reasons Why You Should Consume Sugar in Moderation

Introduction

In today’s world, each substance contains sugar from simple biscuits to peanut butter, in short, each processed food contains sugar in any form with its different name, added sugar can be found in most unexpected products.

Most people depend on quick, processed foods for meals and snacks. These products contain added sugar, and this processed food is a large portion of daily caloric intake.

Specialists believe that overconsuming sugar is a major cause of obesity and many chronic diseases, such as type 2 diabetes and cancer.

Here are the reasons why you should consume sugar in moderation or how too much sugar is bad for your health.

1.Can Increases Your Risk of Type 2 Diabetes

In the past 30 years, diabetes has more than double cases, and worldwide it has been accepted.

There are various reasons for this current situation but there is a clear connection between excess consumption of sugar and the growing risk of diabetes.

Being Overweight or Obesity, Is one of the major factors caused by consuming too much sugar, is considered one of the strongest risk factors for diabetes.

Insulin is a hormone produced by the pancreas that regulates blood sugar levels, continuing for a long time high-sugar consumption drives resistance to insulin.

Insulin resistance causes a spike in blood sugar level and strongly increases the risk factors for diabetes.

The various studies have also shown the people who drink cold drinks,sugar-sweetened beverages are one of the most common reasons for developing the risk of diabetes.

In conclusion, high sugar consumption can lead to obesity and insulin resistance, both of these condition plays a strong role to grow diabetes.

2.Can Increases Risk of Certain Cancers

Consuming an extensive amount of sugar can cause the risk of increase certain cancers.

The diet reach in sugary food and beverages leads to obesity, and it can increase your risk to increase cancer risk.

Sugar rich diet increases inflammation which is a major factor for increased cancer risks and also excess sugar cause obesity, both are major factors for increasing cancer risk.

There was a study conducted with around more than four lakh peoples and their sugar consumption was high, their condition towards esophageal cancer, pleural cancer, and cancer of the small intestine was on the positive side.

There are many more studies that show the relationship between sugar and cancer risks.

3.Has Connection with Acne

A diet with high sugary food, refined carbs, and drinks, has been linked with developing acne.

Foods with a high glycemic index, such as processed sweets, raises blood sugar level rapidly than food with a lower glycemic index.

Sugary foods quickly spike up the blood sugar and insulin levels cause an increase in androgen (Hormone) secretion in a result the oil production and inflammation get increased, which can play role in developing acne.

The studies show that the low glycemic diet is linked with a reduced risk of acne, while the high glycemic index increases the risk of acne.

Also, the studies have been conducted to know sugar and acne connection the community with traditional diet have almost no ance compare with an urban area with highly processed food.

So as a conclusion sugar and refined are directly linked with acne and various skin related problems.

4.Can Increase Risk Of Heart Disease

Diets high in sugar have been associated with increasing or developing many diseases, which also include heart attack, the number one cause of death in the US and INDIA.

Many studies have shown that a high sugar diet can increase obesity, inflammation, high triglycerides levels, and an increase in blood sugar levels all these are risk factors for heart disease.

The study has been conducted with over 30,000 people who consumed 17-21% of calories from sugar have a 38% greater risk of dying from heart disease, compared to people who consumed 8% calories from sugar.

A Single Coca-Cola bottle of 500 ml contains about 52 grams of sugar, which is equal to 10 % of calories from sugar on 2000 calories diet.

This is not enough, consuming too much sugar, especially sugary drinks, has been linked with atherosclerosis, a disease characterized by fatty, artery-clogging deposits.

It means that sugary drinks can already put you over the daily recommendation of the daily limit of sugar intake.

Daily Intake Of Sugar

Men: 37.5 grams or 9 teaspoons about 150 calories per day.

Women: 25 grams or 6 teaspoons about 100 calories per day.

5.Can Increase Your Weight

Worldwide rates of obesity are increasing due to unhealthy diet and excess sugar in the diet, sugary drinks are one of the main reasons for this.

Sugary drinks like sodas, juices, and sweet teas are loaded with fructose, a type of simple sugar.

Fructose increases your hunger and desire for food more than glucose rather than in any other form of sugar.

Excess consumption of fructose can cause leptin resistance where leptin is a hunger hormone that regulates hunger and tells your body to stop eating.

Researchers have shown and rather than researchers you have might also saw the people who drink sugary drinks are obese than the people who don’t.

6.Can Make Your Skin Look Older

There are three key signs of aging fine lines and wrinkles, sagging skin, and a loss of volume and loss of elasticity, they appear eventually, in any way of your health condition is.

But bad food habits can worsen your wrinkles and faster skin aging speed.

Advanced Glycation End Products are compounds that are developed by sugar and protein or lipid that became glycated (containing an added sugar molecule as a result of having undergone glycation) in the body. They play an important role in skin aging.

Diet high in refined carbs and sugary foods increases the production of AGEs, which may cause premature skin aging.

To stretch the skin and keep your skin younger collagen and elastin are very important proteins, but AGEs damages this protein.

When collagen and elastin get damage, the skin losses the firmness and beings to sag(it starts to become less firm).

There was a study conducted, in which woman who consumes more sugar and refined carbs in their diet had more wrinkles than women who consume high protein and fewer carbs.

And the many researchers and study show that one who consume low carbs and low sugar in the diet in their diet they have a better skin-aging appearance.

7.Might Drain Your Energy

Foods high in sugar quickly spike up your blood sugar and insulin level, leading to an increase in energy levels. But this energy lasts for a very short time. The

The foods that only contain sugar rather than carbohydrates, fats and protein gives you instant energy but they also spike up your blood sugar levels, It can be referred to as crash.

This major fluctuation in the blood can lead to major ups and downs in energy levels.

To avoid this fluctuation in blood you should cunsume a diet with proper macronutrients.

Your diet should consume a balanced diet like if you consume apple you should consume it with almonds or peanuts.