Hello people! We all really enjoy sweets no matter if we’re full or we just had a meal. Kids, young adults and elderly people like to have sugary foods alike. But we do not realize that how we are harming our bodies by consuming too much sugar and putting ourselves at risk of so many health issues. This is why we need to educate ourselves about how excessive sugar risks can get if we consume it excessively.

Introduction

Sugar is a part of our daily diet. It is found in many foods that we eat every day. Sugar can be found naturally in many foods and it can also be added artificially as well. It is a carbohydrate and is a source of energy for body like other carbs. Sugar is an umbrella term which means glucose, fructose, galactose, sucrose, maltose and lactose. The sugar that we use every day to sweeten our foods is called table sugar. Glucose and fructose are found in table sugar and in honey as well. The other types of sugar like fructose and some glucose are found in fruits and vegetables, while maltose is commonly found in grains and lactose is available in dairy products.

Sugar: A Hidden Threat

Sugar can be addictive if you develop the habit of binge eating sweets and sugary foods because it has the same effects on a human’s brain as an illegal drug. If not taken in a moderate quantity it can lead to obesity, mental blurriness, diabetes and can also make the weight loss process very challenging.

The Science of Sugar

Our bodies need energy to function and this energy comes from carbohydrates. Sugar is also a type of carb. But it is not recommended to take a lot of sugar for energy needs. This sugar is mostly found naturally in our daily diet and some of it is added in food while cooking and baking.  Sugar is added in the foods for multiple reasons for example to provide volume to food, to develop color and richness in baked goods, to extend the shelf life of food items and to develop a required texture in some foods as well.

All types of sugars are a source of energy for our bodies. Sugar molecules are broken down into glucose which is the chief source of energy for the human brain and excess sugar consumed is stored in liver and muscles in form of glycogen. A human body prefers to burn glucose for the energy as compared to fat or protein so a moderate amount of sugar is required by body every day. This sugar comes from vegetables, fruits, dairy products and grains. However, added sugar in highly processed foods can be harmful as it is poor in nutrients and such type of sugar is particularly associated with dental decay, obesity, type-2 diabetes and cardiovascular disease.

Health Risks Associated with Excessive Sugar Intake

Added sugar in foods is associated with many health risks. Added sugar can lead to inflammation, weight gain. High blood pressure, diabetes, fatty liver disease and any of these can lead to cardiovascular disease as well.

Obesity and Weight Gain: consuming foods with added sugar can increase the risk of weight gain. This happens because sugar has 4 calories per gram and if on average a person takes 20 to 24 grams of sugar per day this can increase the calorie count a lot. Also, it can be extremely difficult for people with insulin resistance to lose weight if they do not control their sugar intake. This condition can further lead to multiple hormonal issues as well.

Diabetes and Insulin Resistance: Type 2 diabetes is generally linked with excess amount of cortisol in the body which can hamper the efficiency of insulin in the body. Use of added sugar increases the blood sugar levels and can further deteriorate a person’s overall health.

Heart Disease: All the health related issues caused due to higher consumption of added sugar are directly linked with heart disease. People with Obesity or high blood pressure or diabetics are at a higher risk of heart attack than others. Hence heart health can be improves by taking moderate amount of sugar in daily diet.

Tooth Decay: added sugar harms teeth. Sugar is added in many foods like candies and cakes and baked food items to maintain color and texture along with a sweet taste. However this temporary sweetness can really harm our dental health as well. The plaque in the teeth relies on sugar to produce acids and these acids help the bacteria to break down the enamel start making holes in the teeth which is called cavity.

The Impact on Mental Health

Mood Swings and Energy Crashes: Sugar is generally associated with mood uplifting. Our brain recognizes sugar as something which makes us happy. When we eat sugar it causes release of dopamine and endorphins that are associated with mood uplifting. But this effect of eating sugar lasts for very little time and when this effect wears off, we might start feeling low and irritated. It also makes one feel tired and lethargic leading to low productivity and guilt. This is because sugar provides empty calories. Sugary foods give energy to body in form of glucose but lack other important nutrients. Hence, lack of these essential nutrients lead to weakness and brain fog.

Link to Depression and Anxiety: Moreover, the consumption of highly processed foods containing sugar on a regular basis can cause sadness and mood disorders. This is so because high sugar intake can hamper the production of serotonin in the body which is a hormone responsible for happiness. Continuous consumption of added sugars can cause inflammation and lead to permanent changes in brain’s chemistry. It can slow down the production of feel good hormones and so it can lead to various mental health issues. These might include anxiety, a person’s ability to handle stress and sadness. Presence of sugar in the blood impacts a person’s the ability to process emotions.

Sugar Addiction: The Cravings Cycle

How Sugar Hooks You: Humans are naturally inclined towards sweets from birth. Craving sugar is not a sign of hunger or bodies need rather our brain’s demand to be rewarded. This demand gets stronger and stronger every time we eat something sweet. This is because the temporary relaxation and calmness that we feel after eating sugar. The release of serotonin and endorphins boost our mood.

But as mentioned earlier this feeling does not last for a very long time. Hence our brain starts demanding more of it after a while to satisfy the need to feel happy. This momentary pleasure makes it a frequent practice and this cycle continues. It can become hard for many people to stop craving sugary food again and again after they have tasted it once. This is our brain’s way to hook us to sweet treats.

Breaking the Cycle: It can become really hard for some to break this vicious cycle of craving sugar but it is not impossible. Some measures can be taken to curb the constant cravings of sugary stuff and overcome this habit of binge eating sweets. We should realize the difference between sugar craving and hunger and not confuse hunger with sugar cravings. Drinking water frequently also helps to minimize the cravings because sometimes dehydration is also confused with hunger and sugar craving. Satisfying the craving by eating fresh fruits and vegetables is also a good alternative because fruits have natural sugar which works just like added sugar except it is unlikely to harm the body in any way.

Hidden Sources of Sugar

Common Foods High in Sugar: there are many foods in our daily diets that are high in sugar. We consume processed foods every day and these foods contain sugars. Manufacturers add sugar to increase the shelf life of products and give a good texture but we are mostly unaware of the presence of sugar in particular foods. Such foods include breads, carbonated drinks, cereals, pastas, processed flour, sauces, ketchups, fruit juices, chocolate milk, granola, canned fruits, smoothies and low fat yogurt etc. 

Reading Labels: in many food items, sugar is listed under carbohydrates. The quantity mentioned in also for per serving size. We must learn to read labels to know the actual calories and sugar content in any food we eat. Manufacturers use various alternative names for sugar on labels like brown sugar, Confectioners Powdered sugar, Corn Syrup, High Fructose Corn Syrup or HFCS, Honey, Maple syrup, molasses, Agave nectar and raw sugar.

Reducing Sugar in Your Diet

Healthy Alternatives: Considering the negative impact of sugar on our bodies and mental health we must start using sugar alternatives in our daily diet. These alternatives can include stevia, dates, fruit sweeteners like apple sauce, honey, molasses, jaggery etc.

Practical Tips for Cutting Back: cutting down on sugar can be difficult but we can start by taking small steps. Restrict yourself to a particular amount of sugar every day like 4 to 6 tea spoons, gradually introduce alternative sweeteners in your diet and cut down on sugar. This way you would not completely stop sugar and you won’t have to fight your cravings for sugar. Alternative sweeteners like dates after meals can also reduce the urge to eat sweets.

Mindful Eating: Stay mindful of the food choices you make. Realize the importance of homemade clean food and reduce the process foods from diet. Consider checking calorie count of every meal to fully understand what you are eating. Reading labels of store bought food items also helps to track sugar intake and help you in your journey to cut down on sugar.

Conclusion

Bottom line of the whole discussion is that regular consumption of sugar can be very harmful for our physical and mental health. It can lead to multiple health issues and deteriorate our mood and ability to handle stressful situations. Keeping in view these harms of sugar consumption we must introduce changes in our daily diet and start eating healthy. By making healthy food choices we can reduce the sugar consumption to a great extent and avoid the negative outcomes associated with sugary foods. Eating fruits, protein rich foods, sugar substitutes can help us achieve resilience against our cravings for sweets and initiate healthy eating patterns in out life.