Most Americans ingest an amount of sugar equal to their own weight each year. Consumption of such large doses of sugar (also known as maltose, sucrose, high fructose corn syrup, molasses, cane sugar, corn sweetener, raw sugar, syrup, honey or fruit juice concentrates) can increase a wide number of diseases.
According to the American Heart Association the average American adult consumes 22 teaspoons of sugar a day, and it's a whopping 68 kg per year. Teens consume even more – on average an American has 34 teaspoons a day.
These figures are more than two times higher than the allowable daily quota of sugar. This way of life is sure to affect the increased risk of diseases such as diabetes, obesity, cancer and heart disease. By contrast, the recommended daily intake of sugar for women is less than 6 teaspoons a day and men should not exceed a dose of 9 spoons.
Here are six possible effects of eating too much sugar:
1.) Sweet drinks increase risk of diabetes
- Drinking sugar-sweetened beverages such as soft drink, fruit juice, iced tea, sports drinks and lemonade, increase the chances of developing type II diabetes.
- A recent study, which was published in the Journal of Diabetes Prevention, examined 310,000 patients. As a result, it was found that those who drink sweet drinks 1-2 servings a day, 26% more likely to develop diabetes type II.
- The reasons for this phenomenon may be two fold. First, the constant use of sugary drinks triggers weight gain, which in turn is a risk factor for diabetes. Second, the drinks with lots of sugar too quickly carry the sugar in your body, which eventually leads to insulin resistance.
2.) Diets with a high glycemic index cause acne
- The findings, published in the journal "Molecular studies in the field of nutrition," say that the foods you are eating, affect the condition of your skin.
- Australian scientists have studied the effects of diets with high and low glycemic index in adolescents. The glycemic index of foods shows how quickly the body breaks down glucose.
- Foods with a high glycemic index, such as sugary drinks cause a big spike in blood sugar levels. But the foods with a low glycemic index, such as whole grains are broken down slowly, so blood sugar does not rise.
- The researchers found that people adhere to food with a low glycemic index of 50% reduced the number of acne on the skin, while consuming sugary foods have increased by 14%.
3.) A diet with lots of sugar affects your heart
- Taking large amounts of fatty foods - is not the only thing that can harm the work of your heart. Sugar also plays a direct role.
- Studies have shown that people who take more than 17.5% of calories from added sugars, 20-30% higher levels of triglycerides, and the fat that is found in the blood.
- If you consume more sugar than you need to maintain energy, the excess sugar is stored in fat cells. High levels of triglycerides contribute to the development of atherosclerosis, hardening of the arteries, which is a condition of increased risk of cardiovascular disease, stroke and heart attack.
4.) Sugar can lead to depression
- Sugar and carbohydrates can temporarily boost your mood, releasing a certain amount of serotonin in the body, but the glut of sugar can bring the opposite effect.
- Researchers from Baylor College of Medicine found a link between the amount of sugar consumed and the growth of depression in six countries. Although the exact mechanism of how sugar affects your mood is unknown, many believe that insulin resistance releases stress hormones, cortisol and glucagon-like peptide.
- In addition, studies have shown that people with schizophrenia who use too much sugar, are likely to be hospitalized for two years.
- Sharp fluctuations in blood sugar affect the behavioral disorder. If you eat a lot of sweets, sugar level increases and then decreases sharply. These fluctuations affect your metabolism and mood.
5.) High blood sugar increases the risk of yeast infections
- Yeast increases in volume when it gets the sugar. So if you drink a kilogram of sugar, your body will become something of a tank for fermentation.
- Fungal infection in the mucous membranes, usually caused by the rapid growth of the bacteria Candida. These bacteria live in your body, regardless of the amount of sugar consumed, but their growth is constrained by the immune system.
- However, when the blood sugar level is too high, saliva and urine are an ideal breeding ground for bacteria.
6.) Sugar increases the risk of cancer
- Several researchers suggest a close relationship between the consumption of sugar and an increased risk of developing cancer. For example, researchers from the University of Minnesota have observed more than 60 000 patients older than 14 years and found that people who drank two or more soft drinks a week were 87% more likely to develop pancreatic cancer.
- Researchers from the University of Buffalo found that women with diabetes are 39% more likely to develop breast cancer.
It is clear that any violation of the permitted boundaries entails certain consequences; this also applies to the use of sugar. If you have an addiction to sugary foods, think about what can curtail your sweet cravings for a healthier you.
TOO MUCH SUGAR ISN'T SO SWEET FOR YOUR WELLBEING by By UrbanSculpt Founder Brenda Rivera - Billings M.Sc is licensed under a Creative Commons Attribution 4.0 International License.
Based on a work at http://urbansculpt.com/blogs/2013/11/26/too-much-sugar-isnt-so-sweet-for-your-wellbeing.
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