14 Ways Added Sugar Destroys Your Body

SadaNews - Consuming a lot of sugar can contribute to various health problems, such as acne and unwanted weight gain, and it also increases the risk of chronic diseases like heart disease and type 2 diabetes. However, not all sources of sugar have the same impact on the body.

A report from "Verywell Health" presents 14 ways excessive sugar intake affects your body:

1. Energy depletion and poor sleep

Sugar provides a quick boost of energy. However, your body responds to this rapid influx of glucose (sugar) quickly, leaving you feeling sluggish shortly afterward. Repeated fluctuations in blood sugar can disrupt your body’s natural energy balance, leading to ongoing fatigue.

High intake of added sugars may also affect sleep patterns, contributing to hormonal imbalances, including increased cortisol (a stress-related hormone). Surplus cortisol can make it difficult to fall asleep or stay asleep. This cycle of energy highs and lows can cause feelings of depletion during the day and insomnia at night.

Sleep deprivation is also linked to disturbances in appetite-regulating hormones (ghrelin and leptin), often increasing cravings for sugary and nutrient-poor foods.

2. Tooth decay

Added sugar can fuel harmful bacteria in the mouth that produce acid, leading to the erosion of tooth enamel, which results in cavities.

The more sugary foods and drinks you consume, especially those that linger on your teeth, the more acid is produced, resulting in continuous erosion of tooth enamel and an increased risk of cavities.

3. Acne

For some individuals, high sugar intake may hinder the body’s insulin response, which is the hormone released to help lower high blood sugar levels after eating.

When the body does not respond properly in producing insulin, it produces more insulin. Over time, this can worsen (leading to a condition called insulin resistance) and enhance inflammation.

Excess insulin can stimulate sebaceous glands to produce more sebum, a fatty substance that clogs pores and creates a favorable environment for acne to develop.

4. Skin aging

Some evidence suggests that consuming a lot of added sugar may accelerate skin aging through a process called glycation. This process occurs when sugar molecules bind to proteins like collagen and elastin, which your skin needs to maintain its elasticity and firmness.

This interaction forms harmful compounds known as advanced glycation end products (AGEs), which can damage collagen fibers and may contribute to wrinkles and sagging skin.

5. Weight gain and obesity

Foods with added sugars are typically high in calories, providing a large number of calories in a small serving. However, they are usually not great sources of satiating nutrients, such as protein and fiber, requiring you to consume much larger amounts to feel full, which may contribute to unintentional weight gain.

High intake of added sugars may also disrupt the body’s natural metabolic processes, affecting hormones like insulin that regulate fat storage and hunger. Over time, this cycle of calorie increase and hormonal imbalance may lead to weight gain.

6. High blood pressure

Dietary patterns high in added sugar promote weight gain and increase insulin resistance, both of which are risk factors for high blood pressure.

Consuming large amounts of sugar, especially from sugary drinks and ultra-processed foods, can increase abdominal fat, which is linked with high blood pressure.

Additives from sugars can also cause inflammation that stresses the body, damaging blood vessels and complicating blood circulation.

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).

Consuming many ultra-processed sugar-rich foods can increase triglyceride levels; a type of blood fat associated with heart disease. This may also lower levels of high-density lipoprotein (HDL) cholesterol, which protects the heart. Over time, this could increase the risk of plaque build-up in the arteries.

8. Fatty liver

Regularly consuming large amounts of added sugar contributes to metabolic dysfunction-associated fatty liver disease (MASLD). The liver breaks down sugar, especially fructose found in sugary drinks and processed foods, converting it into fat.

When the liver is burdened with excess fat, fat cells may accumulate within liver tissues, leading to metabolic dysfunction-associated fatty liver disease. If left untreated, this may progress to inflammation and liver damage over time.

9. Type 2 diabetes

While added sugar intake is not the sole factor contributing to insulin resistance and type 2 diabetes, it can play a role. High consumption of added sugars, especially from sugary drinks and ultra-processed foods, leads to weight gain, particularly around the abdomen, which is a major risk factor for insulin resistance.

When the body frequently encounters high sugar levels, it needs more insulin to help normalize blood sugar levels. Over time, this can strain the pancreas (responsible for producing insulin), leading to decreased insulin production and the onset of type 2 diabetes.

10. Cancer

Dietary patterns rich in added sugars and low in essential nutrients can contribute to an increased risk of cancer through mechanisms related to obesity, insulin resistance, and inflammation.

Nutrition rich in vitamins, minerals, fiber, and antioxidants from various minimally processed foods has a protective effect against cancer risk.

11. Depression

High intake of added sugars can lead to fluctuations in blood sugar levels, resulting in mood swings, irritability, and fatigue, potentially exacerbating feelings of depression. Studies have identified links between sugar-sweetened beverages and an increased risk of depression.

Additionally, sugar-rich diets often lack essential nutrients that support mental health, such as omega-3 fatty acids, vitamins, and minerals.

A deficiency in these key nutrients can negatively impact brain function and mood regulation. Furthermore, high sugar intake promotes inflammation, which may be associated with the development of mood disorders.

12. Kidney disease

High-sugar diets can lead to weight gain and insulin resistance, which heightens the risk of type 2 diabetes, one of the leading causes of kidney disease.

Disruption in blood sugar levels can damage the kidneys over time, making it harder for them to filter waste from the blood. Sugar-rich diets can also lead to high blood pressure and inflammation, increasing pressure on kidney function.

13. Gout

Gout is a type of arthritis characterized by uric acid crystals in the joints. High intake of added sugar can increase uric acid levels in the blood, leading to crystal formation in the joints and painful gout attacks.

Obesity is another risk factor for gout, often caused by high sugar consumption leading to unintentional weight gain. This excess weight can increase uric acid production and decrease its elimination.

14. Cognitive decline

Excessive added sugar promotes inflammation, insulin resistance, and stress in the body. Over time, these factors can damage neurons (the cells that send and receive signals from the brain) and disrupt communication.

A diet rich in sugar and lacking essential nutrients that support brain health, such as antioxidants and omega-3 fatty acids, can increase the risk of cognitive decline.

What is excessive sugar?

Dietary guidelines advise that added sugars should not exceed 10 percent of total daily calories. For an average adult consuming a 2000-calorie diet, this translates to about 200 calories or approximately 50 grams (about 12 teaspoons) of added sugar daily.

However, other research recommends limiting added sugars to less than 25 grams per day (about 6 teaspoons) and reducing the consumption of sugar-sweetened beverages to less than one serving per week to mitigate the negative health impacts of added sugars.

Yet, other schools of thought advise against consuming added sugar at all except on special occasions, advocating for the consumption of natural sugars instead.

Natural sugar vs. refined sugar

Natural sugars found in fruits, vegetables, and whole grains affect your body differently than refined sugar. For example, the natural sugar in apples contains vitamins, minerals, and antioxidants that benefit your health. The fiber in apples also slows down its digestion, preventing sharp spikes (and drops) in blood sugar.

Many foods with refined sugar (like candy, cakes, and sodas) do not provide much fiber and do not contribute to supplying essential nutrients.

Moreover, most people are not at risk of overconsuming sugar from healthy foods like fruits, vegetables, and whole grains.