Much has been written about white sugar. It probably comes as no surprise that sugar is not a healthy food and that its consumption should not be excessive. Yet in the Czech Republic, every adult eats on average over 35 kg of this 'white killer' per year. Although such a label may seem a bit exaggerated at first glance, in this articleIn this article, we will discuss the main reasons why such a label is rather indicative. Today's topic is the negative health effects of white sugar, including the increased risk of cardiovascularcardiovascular disease, which, according to the World Health Organisation, is one of the most common causes of death in the world.
To begin with, however, I should point out for the sake of argument that sugar consumption in itself is not necessarily a bad thing. If you watch your intake and make sure you don't overdo itsugar is also a normal part of your diet that you don't need to worry too much about. But once you drink a few sugary drinks a day and the rest of your diet is sugar-laden to the brim, the risks of consuming it are understandably more acute.
1. Overweight
Probably the first health problem most people think of when they think of sugar is being overweight or even obese. Unsurprisingly, increased sugar consumption is one of the main reasons (but of course not the only reason) why an increasing number of people are becoming overweight. In addition, fructose promotes cravings, which can essentially create a vicious cycle where a person is constantlyThe constant craving for "something small" is driven away by sweet food, which in turn increases the craving for more food. Overweight and obesity are associated with a myriad of health complications that have a negative impact on health and quality of life. We will look at some of these in detail in the following sections. It is also worth noting that being overweight can have negative effects on the psyche.
2. Risk of heart disease
As mentioned in the introduction, heart disease is one of the leading causes of death in the world. Excessive sugar consumption is associated with the risk of these diseases. Again, this may not be a groundbreaking finding, but many people may not be aware of the link. Most people associate heart health with saturated fat, but excessive sugar consumption is just as harmful, if not more so. Like being overweight, heart disease can have many far-reaching consequences that negatively affect overall quality of life.
3. Depression and other psychological problems
As a result of excessive sugar consumption, the body's glycemic levels fluctuate. This is one of the factors that increase the risk of depression. However, high sugar intake also results in a number of other negative effects (many of which are discussed in this article) that also increase the risk. Therefore, overconsumption of sugary foods can directly and indirectly compromise your mental health. This may not necessarily be depression, but may include anxiety, moodiness or irritability. It's also worth noting a 2017 study that showed that people with excessive sugar intake have a 23% higher chance of developing depression.
4. Deteriorating dental health
Who among us hasn't heard in childhood that eating a lot of sweets will lead to bad teeth? This popular claim of all parents is based on the fact that sugar sendssugar damages tooth enamel, resulting in increased tooth decay. The bacteria in the mouth (mainly Streptococcus mutans and Streptococcus sorbrinus) feed on sugar, which then forms plaque. If you don't brush your teeth thoroughly, plaque will be converted into acid, changing the pH level in your mouth. From the standard 7.0, the pH can drop to 5.0 and the minerals in the tooth enamel begin to dissolve. Initially, small erosions will begin to appear, but over time, tooth decay will also begin to form.
5. Acne and oily skin
As mentioned in relation to the increased risk of depression, excessive sugar consumption causes fluctuations in the body's sugar levels. However, it also causes increased production of insulin, which is responsible for the production of more sebum. Sebum clogs the skin, which deteriorates the skin quality and causes acne. The effect of sugar on skin quality is so pronounced that if you choose to limit your intake, improved skin quality will be one of the first changes you will be able to observe in your body. It is therefore no wonder that people with acne are advised to limit sweets and alcohol.
TIP: 15 healthy alternatives that replace sugar perfectly
6. The best ways to reduce sugar intolerance
It is common knowledge that when children eat a lot of sweets or drink large amounts of sweetened beverages, you probably won't be able to keep them on task for any length of time. Sugar actually impairs their ability to concentrate and can cause inattention. Some studies even suggest that excessive sugar consumption may be one of the causes ofcause of cognitive diseases such as dementia and Alzheimer's and may even increase the risk of stroke.
7. Risk of developing type 2 diabetes
The prevalence of diabetes has increased substantially in recent decades. It is the excessive consumption of sugar, sugary foods and sweetened drinks that is closely linked to type 2 diabetes. It should be added, however, that people whose diets contain excessive amounts of sugar have tend to take less exercise and have a poorer lifestyle overall, which is also a major contributor to diabetes. Obesity is considered to be one of the main causes of type 2 diabetes, but it is also largely due to excessive sugar consumption. At the same time, it should be remembered that frequent intake of higher doses ofhigh intakes of sugar cause fluctuating blood sugar levels and increased insulin production. Obese people have a higher insulin resistance, which also accounts for the high incidence of type 2 diabetes in this group.
8. Osteoporosis and bone weakening
One of the problems associated with excessive sugar consumption that is not talked about much is osteoporosis. Most people probably don't associate bone thinning with sugar, yet it is a real problem that can cause you unpleasant problems. The reason is that once the elevated glycemic levels caused by high intake of simple carbohydrates start to drop, the hormone parathyroid hormone starts working in the body. This sends a command to the bone mass to start secreting stored calcium into the bloodstream. The consequence of this process is a weakening of the bones and their so-called thinning. Osteoporosis is particularly dangerous in older age, but it is certainly not worth underestimating it at a younger age.
9. Negative effects on energy
Once again, we have to stop at the fluctuating blood sugar levels. If you eat something sweet, you will probably notice quite quickly that the sugar has given you quite a bit of energy. This doesn't last long, however, and after a while your blood sugar levels start to drop. This will have an effect on your perceived energy. If this process repeats itself regularly, it is not surprising that after a while you will feel constantly tired and without energy. This has a negative impact on your physical performance as well as your productivity and mood. Studies show that a drop in blood sugar is one of the causes of low mood and irritability. If you want to keep your energy up during the day, combine carbohydrates primarily with fiber, which helps lower their glycemic index. At the same time, make sure you take in mainly complex carbohydrates alongside simple ones.
How to avoid sugar?
Although sugar is all around us, with a little effort you can reduce your intake of it very significantly. You don't need to follow an extreme diet, just keep an eye on what you're eating.and replace high-sugar foods with something more suitable. Our articles 15 natural and healthy sugar substitutes and 16 best low carb foods will help you do this. It's especially important to limit sugary drinks, as they often contain much more sugar than they first appear. Instead, drink plain water or drinks without added sugar. If you have a sweet tooth, have a piece of fruit or a smoothie instead of a candy bar. At the same time, it is advisable to take in plenty of protein, as it helps to feel full and reduces cravings.
Watch out for certain supplements too. These can also contain a lot of sugar, even though they try to look healthy. So don't overlook our comparison of the best sweetener-free proteins.
Summary at the end
The average person in the Czech Republic eats over 35kg of sugar a year, which is well above the recommended amount. Excessive sugar consumption is the cause of many health problems (both physical and mental). Among the most serious are increased risk of heart disease, decreased energy, poor skin quality, increased risk of diabetes 2. Type 2 diabetes, and so on. It can be seen that excessive sugar intake is really harmful from a health point of view and is definitely not to be taken lightly. Meanwhile, limiting sugar can lead to significant improvements in the areas mentioned.
Fortunately, avoiding sugar is not as difficult as it may seem at first glance. Moreover, it is important to remember that sugar in the diet does not automatically mean the end of the world. On the contrary - in reasonable quantities it is important for the bodyessential, so as long as you don't overdo it, you don't need to worry about it. But the reality is, unfortunately, that most people consume far more sugar than they realise.
Where to go next: 23 best books on weight loss, weight training and healthy eating
That's all from us for today's article. If you have any questions about the topic, feel free to contact us in the comments.
Why can you trust us?
Hey! Hey! I'm Mirek and I've been working at World Fitness almost since the beginning, except for a small break. But before that I lived only in the gym for a few years, doing deadlifts and power triathlon, going to competitions and winning a few medals.
Probably the one I value the most is the national record in the WUAP federation. But besides working out, I was also interested in food and supplements, I liked to enjoy my free timeI used to read different researches and professional books in my free time to know as much as possible.