Low energy and poor sleep
While sugar offers an immediate energy boost, the body quickly reacts to this sudden glucose surge, leading to a subsequent crash. According to Verywell Health, frequent blood sugar fluctuations disrupt the body's energy balance, causing fatigue. High added sugar intake also impacts sleep by contributing to hormonal imbalances, including elevated cortisol. Excess cortisol can make falling or staying asleep difficult, resulting in daytime exhaustion and nighttime restlessness.
Acne
For some individuals, consuming too much sugar may trigger insulin resistance. Insulin, a hormone, helps reduce high blood sugar. When the body fails to respond adequately, it produces more insulin, promoting inflammation. Excess insulin can stimulate skin glands to produce more sebum, creating a favorable environment for acne development.
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Regular consumption of sugary foods harms health. Photo: Ngoc Pham
Skin aging
Evidence suggests that high added sugar intake can accelerate skin aging. This occurs when sugar molecules attach to proteins like collagen and elastin, which are vital for maintaining skin elasticity and firmness. This reaction forms harmful compounds called advanced glycation end products (AGEs), which can damage collagen fibers and potentially cause wrinkles and sagging skin.
Weight gain and obesity
According to the UK National Health Service (NHS), consuming too much sugar can lead to excessive calorie intake and subsequent weight gain. Sugary foods often lack satisfying nutrients like protein and fiber. Increased consumption to feel full can easily lead to unwanted weight gain. Being overweight also raises the risk of health issues such as heart disease, certain cancers, and type 2 diabetes.
High blood pressure
Diets rich in added sugar promote weight gain and increase insulin resistance, both risk factors for hypertension. Added sugar can also cause inflammation and stress, further damaging blood vessels and impeding blood flow.
Cardiovascular disease
A high intake of sugary processed foods can increase triglycerides, a type of blood fat linked to heart disease, and lower heart-protective high-density lipoprotein (HDL) cholesterol. Over time, this raises the risk of plaque buildup in arteries.
Fatty liver disease
Sugar, particularly fructose found in sugary drinks and processed foods, is metabolized by the liver and converted into fat. When the liver is overwhelmed by excess fat, fat cells can accumulate in liver tissue, leading to metabolic dysfunction. If left untreated, this condition can progress to inflammation and liver damage over time.
Type 2 diabetes
When high blood sugar occurs frequently, the body needs more insulin to return blood sugar levels to normal. Over time, this can strain the pancreas, which produces insulin, leading to reduced insulin production and the development of type 2 diabetes.
Kidney disease
Type 2 diabetes is a leading cause of kidney disease. Uncontrolled blood sugar levels can damage the kidneys over time, impairing their ability to filter waste from the blood. Additionally, a high-sugar diet can contribute to high blood pressure and inflammation, further stressing the kidneys.
Gout
High added sugar intake can elevate uric acid levels in the blood, leading to crystal formation in joints and causing gout attacks. Obesity is another risk factor for gout. Diets rich in processed, sugary foods often lead to unintentional weight gain. This excess weight can promote uric acid production and reduce the body's ability to eliminate it.
Health organizations recommend limiting added sugar intake. The American Heart Association advises that added sugar should not exceed 6% of daily caloric intake. Other studies suggest reducing added sugar to below 25 g daily (about 6 teaspoons) and limiting sugary drink consumption to fewer than one serving per week to mitigate sugar's negative health effects.
However, not all sugar sources affect the body similarly. Natural sugars found in fruits, vegetables, and whole grains impact the body differently than refined sugars. For example, the natural sugar in an apple comes with many vitamins, minerals, and antioxidants that protect health. The fiber in apples also slows digestion, preventing sudden blood sugar spikes and drops.
Many foods containing refined sugar, such as candy, pastries, and soft drinks, lack significant fiber or other essential nutrients. Most people are unlikely to overconsume sugar from healthy foods like fruits, vegetables, and whole grains.
By Anh Ngoc (Compiled)
