## The Effects of Excessive Sugar Intake on Your Body
### How Much Sugar is Too Much?
Sugary foods have a notorious reputation, and we’ve all experienced the negative effects of consuming too much sugar. But how much is considered too much? According to the American Heart Association, women should limit their daily sugar intake to 25 grams, while men should aim for 36 grams. This amounts to about 10% of your daily calorie intake.
### Health Concerns Linked to Excessive Sugar Consumption
Consuming excessive amounts of sugar can have a variety of negative health effects, warns Wan Na Chun, MPH, RD, CPT of One Pot Wellness. It can lead to weight gain, visceral fat accumulation, and an increased risk of heart disease, which is the leading cause of death worldwide. Other health conditions associated with high sugar intake include obesity, inflammation, high triglycerides, diabetes, high blood pressure, and non-alcoholic fatty liver disease.
However, it’s important to note that enjoying sugar in moderation can still be a part of a healthy lifestyle. Completely avoiding sugar may not be the most effective solution. It’s about finding a balance and considering your overall health while enjoying your favorite treats.
### How Excessive Sugar Intake Impacts Your Body
1. **Your blood sugar rises:** Sugar, as a type of carbohydrate, quickly digests and enters our bloodstream. This can cause blood sugar levels to spike. Over time, increased sugar consumption can lead to a higher risk of type 2 diabetes, heart disease, high blood pressure, and stroke.
2. **Your blood pressure can go up:** While salt often takes the blame for high blood pressure, increased sugar intake is also associated with elevated blood pressure. This could be due to the overall quality of the diet, as excessive sugar consumption may lead to a lack of other healthy foods. Additionally, high blood sugar levels directly affect blood pressure.
3. **You might experience mental health changes:** Excessive sugar intake has been linked to negative effects on mood and mental health. Blood sugar fluctuations and rising cortisol levels can lead to energy crashes, irritability, tiredness, and even depressive symptoms. Sugar-sweetened beverages, like soda, have particularly been associated with mental health challenges.
4. **You may notice weight gain and more cravings:** Consuming too much sugar, especially in the form of sugary beverages, is linked to higher body weight and increased likelihood of obesity. Drinking soda frequently can contribute to weight gain over time, as these beverages provide empty calories and do not keep us full.
5. **You are at a greater risk for heart disease:** Excessive sugar consumption can increase the risk of heart disease by causing micro-abrasions inside arteries. These tiny scratches can trap particles like cholesterol, leading to plaque buildup and atherosclerosis, which are major risk factors for heart disease, high cholesterol, and high blood pressure.
6. **You can build up more fat in your liver:** Sugar, when consumed in excess of your calorie needs, is stored as body fat over time. Excess body fat is associated with non-alcoholic fatty liver disease (NAFLD), which can increase the risk of diabetes, high blood pressure, and heart disease.
7. **You might notice hormone changes:** Diet and lifestyle choices can impact hormone-related conditions like Polycystic Ovary Syndrome (PCOS). Excessive sugar intake, in particular, is associated with insulin resistance, which affects hormone balance.
8. **You could be at a greater risk for some cancers:** Excessive sugar intake may raise the risk of certain cancers. A study from 2020 suggests that added sugars in desserts, dairy products, and beverages may contribute to this risk, especially for breast cancer.
Remember to keep your sugar intake under 10% of your daily calories, as recommended by the Dietary Guidelines. Enjoy your favorite sugary treats in moderation while being mindful of your overall health.
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Original Story at www.eatthis.com – 2023-12-06 05:45:41
