Aug 22, 2022
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5 reasons to limit your sugar intake

5 reasons to limit your sugar intake

Everyone loves to eat sweet food, but very few people think about how much sugar they consume.

Along with natural sugars in foods such as fruits and milk, sugar is added to many other foods. These are soda, candy, ice cream, cakes, cookies, dairy products and so on.

Sugary foods and drinks tend to contain empty calories and are usually in excess. Refined sugar contains no vitamins, no minerals, no fiber, no protein, and no other important nutrients that are important to your health.

Sugar affects every organ in your body, from the brain to the endocrine, digestive, cardiovascular, and immune systems. Excess sugar harms your health from head to toe.

Here are 5 reasons to limit your sugar intake.

1. Leads to weight gain

It has been scientifically proven that high consumption of sugar-sweetened beverages is associated with obesity in children.

A study published in the International Journal of Obesity also confirmed the possible role of sugar-sweetened beverages in increasing the risk of obesity.

The empty calories in sugar block your cells from burning fat in the same way that they drive your insulin levels and take over your metabolism. All these factors are responsible for weight gain.

Sugar can also suppress satiety and increase ghrelin, the hunger hormone. This means that you end up eating more, mostly carbohydrates, which lead to the accumulation of belly fat. This fat in turn increases the risk of heart disease and diabetes.

2. Raises the Risk of Type 2 Diabetes

Excess sugar is a known cause of insulin resistance and elevated blood insulin levels, both of which are key contributing factors to type 2 diabetes, which currently affects about 300 million people worldwide. When you eat more sugar, it leads to the accumulation of fatty deposits around the liver. Overtime work affects the functioning of the pancreas, which in turn leads to insulin resistance.

A recent study showed that a high fructose diet causes dyslipidemia and insulin resistance in the liver and adipose tissue.

3. Causes Liver Problems

A diet high in sugar can affect liver health. Sugar is made up of glucose and fructose, which are metabolized in the liver and converted into lipids. So, excess sugar means overworking the liver and overproduction of lipids, which in turn affects liver function.

In addition, high sugar intake causes a spike in insulin levels in the body and also leads to the accumulation of fat in the liver cells. This in turn causes inflammation and scarring in the liver. In fact, it may increase the risk of non-alcoholic liver disease, which can cause symptoms such as fatigue, jaundice, and discomfort.

In addition, high sugar intake is associated with chronic inflammation in the body, another bad factor associated with liver health.

4. Harmful to the heart

Sugar is not good for heart health at all. In fact, it is more harmful than fat, as sugar damages the heart and arteries, which in turn increases the risk of cardiovascular disease and heart attack.

The fructose in sugar increases low-density lipoprotein (LDL or “bad” cholesterol) levels and also narrows the arteries. At the same time, it raises insulin levels, which activates the sympathetic nervous system, increasing blood pressure and heart rate.

High blood pressure causes your heart and arteries to work “overtime”, which increases your risk of heart disease, heart attacks, and other serious coronary conditions.

5. Causes anxiety and depression

A sugary diet has also been linked to an increased risk of anxiety, irritability, mood swings, and even depression.

In order to function properly, the brain needs a steady supply of chemicals such as glucose and insulin. However, when your brain gets an excess of these chemicals due to high sugar intake, it leads to anxiety.

A study published in the American Journal of Clinical Nutrition suggests that a high-glycemic diet may be a risk factor for depression in postmenopausal women.

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