14 ways to eat too much sugar can have an impact on your body and how to reduce

Eating too much sugar can contribute to various problems, such as acne and unwanted weight gain, and this increases your risk of chronic health problems such as heart disease and type 2 diabetes. However, not all sugar sources have the same effect on your body.

Jump at the main dishes to remember.

1. Exhausted energy and bad sleep

Sugar offers a rapid explosion of energy. However, your body reacts quickly to this rapid explosion of glucose (sugar), leaving you a slowness of slowness shortly after. Frequent blood sugar fluctuations can disrupt the natural energy balance of your body, leading to continuous fatigue.

A high contribution in added sugar can also interfere with sleep patterns, contributing to hormonal imbalances, including an increase in cortisol (a hormone associated with stress). Too much cortisol can make it more difficult to fall asleep or stay asleep. This cycle of high and low energy can leave you drained during the day and agitated at night.

Sleep deprivation is also associated with disturbances in hormones regulating appetite (ghrelin and leptin), which often increases the desires of sweet and poor in nutrients.

2. Cavities

Added sugar can nourish harmful bacteria that live in your mouth, which produce acid that erodes dental enamel, leading to cavities. The more frequently you consume sugary foods and drinks, especially those that persist on your teeth, the more acid is produced, leading to an erosion of continuous enamel and an increased risk of cavities.

3. Acne

For some people, eating too much sugar can make your body more difficult to respond to insulin, the hormone released to help reduce high blood sugar when you eat.

When your body does not respond appropriately to insulin production, that makes more insulin. Over time, this can worsen (leading to a condition called insulin resistance) and promote inflammation.

Excess insulin can trigger the glands of your skin to produce more sebum, an oily substance that clogs pores and creates an environment conducive to the development of acne.

4. Aging skin

Some evidence suggest that eating a lot of added sugar can accelerate the aging of the skin through a process called glycation. This process occurs when sugar molecules attach to proteins such as collagen and elastin, which your skin needs to maintain elasticity and firmness.

This reaction forms harmful compounds known as the end of advanced glycation (AGE), which can damage collagen fibers and potentially promote wrinkles and the arrival of the skin.

5. Weight gain and obesity

Foods with added sugars are generally rich in calories, offering a large amount of calories in a small portion. However, these are generally not large sources of nutrient filling, such as proteins and fibers. You should consume much more to feel full, which can contribute to involuntary weight gain.

A high added sugar intake can also disturb the normal metabolic processes of your body, affecting hormones such as insulin which regulates storage and hunger for fat. Over time, this cycle of increasing calorie intake and hormonal imbalance can cause weight gain.

6. High blood pressure

The high sugar -rich diets promote weight gain and increase insulin resistance, which are risk factors for high blood pressure (hypertension).

High consumption in sugar, especially from sugary drinks and ultra-transformed foods, can increase the abdominal fat, which has been linked to higher blood pressure.

Added sugars can also cause inflammation that puts stress on the body, more badly damaging blood vessels and making blood circulation more difficult.

7. Heart disease

The relationship between the high intake of added sugar and obesity, high blood pressure and inflammation increases the risk of cardiovascular disease (those affecting the heart and blood vessels).

Eating many ultra-transformed sugar foods can increase your triglycerides, a type of blood fat associated with heart disease. This can also reduce the levels of high cardiac lipoprotein cholesterol (HDL). Over time, this can increase the risk of plaque accumulation in the arteries.

8. Liver Gras

Regular consumption of large quantities of added sugar can contribute to the development of a steatotic liver disease associated with metabolic dysfunction (MASLD). Sugar, especially fructose found in sugary drinks and processed foods, is broken down by your liver, where it is converted into fat.

When your liver becomes overwhelmed by excess fat, fat cells can accumulate in liver tissues, which causes a masld. If it is not treated, it can progress towards inflammation and liver damage over time.

9. Type 2 diabetes

Although consumption of added sugar is not the only factor in the development of insulin resistance and type 2 diabetes, it can play a role. High consumption of added sugar, in particular from sugary drinks and ultra-transformed foods, leads to weight gain, especially around the belly, a key risk factor for insulin resistance.

When your body frequently meets high sugar levels, it needs more insulin to help bring back blood sugar to normal. Over time, this can put pressure on your pancreas (where insulin is made), leading to less insulin and the development of type 2 diabetes.

10. Cancer

Diets rich in added sugar and low in essential nutrients can contribute to an increase in the risk of cancer thanks to processes linked to obesity, resistance to insulin and inflammation.

Regimes rich in vitamins, minerals, fibers and antioxidants of various healthy and processed foods have a protective effect against the risk of cancer.

11. Depression

A high contribution in added sugar can cause fluctuations in blood sugar, resulting in mood swings, irritability and fatigue, which can worsen feelings of depression. Studies have identified links between sugary drinks and a higher risk of depression.

In addition, sugar-rich diets are often low in essential nutrients that help support mental health, such as omega-3 fatty acids, vitamins and minerals.

The lack of these essential nutrients can negatively affect brain function and mood regulation. The high sugar intake also promotes inflammation, which can be associated with the development of mood disorders.

12. Renal disease

Diets rich in added sugar can cause weight gain and insulin resistance, increasing the risk of type 2 diabetes – one of the main causes of kidney disease.

Deregulated blood sugar can damage the kidneys over time, which makes them more difficult for them to filter blood waste. In addition, sugar -rich diets can increase in blood pressure and inflammation, which more stressed the renal function.

13. Gout

Gout is a type of inflammatory arthritis characterized by uric acid crystals in the joints. Eating a lot of added sugar can increase the levels of blood uric acid, resulting in crystal formation in painful joints and gout attacks.

Obesity is another risk factor for gout and diets rich in sweet and ultra-transformed foods often cause an involuntary weight gain. This excess weight can further promote the production of uric acid and decrease its elimination.

14. Cognitive decline

The excessive intake of added sugar promotes inflammation, insulin resistance and stress in the body. Over time, these things can damage neurons (nerve cells that send and receive signals from your brain) and disrupt communication.

Consumption of a sugar-rich diet that lacks essential nutrients that support brain health, such as antioxidants and omega-3, can further increase the risk of cognitive decline.

How many sugar is too much?

Food recommendations indicate that added sugars should not represent more than 10% of total daily calories. For an average adult consuming a diet of 2000 calories, this translates into around 200 calories or around 50 grams (About 12 teaspoons) sugar added per day.

However, other research recommends reducing sugars added to less than 25 grams per day (About 6 teaspoons) and limit the consumption of sugary drinks at less than one portion per week to reduce the negative effects of sugars added on health.

Natural vs refined sugar

The natural sugars found in fruits, vegetables and whole grains affect your body differently with refined sugar. For example, natural sugar in an apple is packed with vitamins, minerals and antioxidants that protect your health. The fiber in the apple also makes it more slowly digested, preventing dramatic points (and falls) in your blood sugar.

Many foods with refined sugar (such as candies, cake and sodas) do not provide a lot of fiber and do not contribute to other essential nutrients. Most people are not likely to eat too much sugar from healthy foods such as fruits, vegetables and whole grains.

How to know if you consume too much sugar

If you eat too much sugar, you might feel symptoms such as:

• Digestive problems (for example, increase in bloating and abdominal discomfort)
• Energy crashes
• Enjoy frequent sugary foods and drinks
• Increase in headaches
• Increased by hunger or thirst
• Mood swings
• Skin related problems (for example, signs of inflammation or acne)
• Unintentional weight gain (especially around the belly)

If you regularly feel one of these symptoms, it may be a sign to reassess your sugar consumption. Consider meeting a recorded dietitian to identify the sugar sources added and learn to reduce them and replace them with healthier options.

How to reduce the daily sugar intake

Small changes can make significant differences:

• Read food labels and opt for products with little or no added sugar.
• Gradually replace sugary drinks with water, herbal teas or sparkling water.
• Incorporate more whole foods into your diet.
• Use sweeteners in moderation (add spices like cinnamon or vanilla to improve flavor).
• Limit desserts and sweet snacks (opt for fruit or nuts to satisfy desires).

Main to remember

• Diets rich in sugary foods and drinks, ultra-treble and nutrition poor are associated with an increased risk of many health problems.
• Identify the areas where you could replace high sugar items with alternatives of fewer nutrients, transformed.
• If you need help, see a dietitian for personalized support.