In today’s time, almost everything you consume contains added sugar. From a pack of chips to a bottle of tomato ketchup to a carton of fresh juice, nothing is spared. It is one of the biggest sources of your daily calorie intake and a primary cause of obesity worldwide. But what is sugar and besides tending to your taste, does your body really need it? These questions need to be answered to understand how sugar affects your body and why excess eating could cause several side effects. Speaking with the OnlyMyHealth team team, Sweedal Trinidade, Chief Dietician, PD Hinduja Hospital and Medical Research Centre, Mahim, provides insights.
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Role Of Sugar
Foods that we usually relish in different forms are composed of carbohydrates, proteins, and fats, which Trinidade says is further digested and absorbed by the body for energy.
Sugar is a form of carbohydrate that the body breaks down to produce glucose, also known as blood sugar. These are prevalent in some foods, such as fruit and dairy products. Our body particularly needs this type of sugar for energy and to support smooth functioning of the central nervous system, the brain, and the Red Blood Cells (RBCs).
No Need For Added Sugar
The American Heart Association (AHA) says that the body does not need any added sugar to function effectively. It recommends limiting its consumption.
As compared to the naturally occurring sugars present in the foods, fruits, and dairy products, added sugar contains comparatively lesser varieties of nutrients.
According to the UK National Health Services (NHS), adults should have no more than 30g of free sugars a day, whereas children aged 7-10 should limit their intake to not more than 24g a day.
The AHA recommends maximum daily added sugar intake of less than 36 g or 9 teaspoons for males and less than 25 g or 6 teaspoons, for females.
What Happens When You Have Too Much Sugar
Eating too much sugar can cause several issues, both short term and long term. Common symptoms include tiredness, low energy levels, low mood, and bloating. In the long run, the side effects may be more damaging. These include:
Insulin resistance and type 2 diabetes
Insulin is a hormone produced by the pancreas that helps control blood sugar levels and assists your body in converting food into energy. Usually, your body breaks down foods you eat into glucose, which enter your bloodstream and signal the pancreas to produce insulin. The insulin then helps the glucose to enter the muscles, fat, and liver cells, so they can be used for energy. Insulin resistance occurs when cells in your body stop responding to insulin.
If you eat too much sugar and your body stops responding properly to insulin, your pancreas is likely to pump out even more insulin, increasing your risk of type 2 diabetes.
A study published in the Journal PLOS ONE suggested that high sugar content in the diet can raise one's risk of diabetes over time.
Obesity
The World Health Organization (WHO) defines obesity as "abnormal or excessive fat accumulation that presents a risk to health." More than 100 crore adults were overweight and over 65 crore people were obese in 2016, as per the WHO. One of primary causes include high sugar foods and beverages, as per a study published in the British Medical Journal (BMJ), which suggests that overconsuming added sugars can lead to a nutrient and energy deficit, which can in turn contribute to obesity.
Heart problems
Research has pointed out that a high sugar diet is associated with an increased risk of several diseases including heart disease. Not only can it lead to obesity, but it can also promote high triglycerides, blood sugar, and blood pressure levels, all of which are leading risk factors of cardiovascular problems.
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Fatty liver
High sugar diets can lead to excess glucose in the blood, which in turn results in fat cells. The liver is an organ which usually stores excess fat. Over time, if one continues to consume too much sugar, the fat cells are likely to replace healthy liver cells, leading to fatty liver disease, such as Non-Alcohol Related Fatty Liver Disease.
Tooth decay
Trinidade says, “Too much sweet consumption may also lead to acid production that can cause dental caries.” This is because eating too much sugar can become breeding grounds for bacteria, which cause acid byproducts and cause tooth demineralisation and decay, as per a study, published in the Journal of International Society of Preventive & Community Dentistry.
Bottomline
Sugar is an important source of energy, but excess of it can cause several complications in the body. It is best to get your share of sugar from naturally occurring sources, such as fruits and dairy products. Cut down on added sugar, which increases your risk of several chronic diseases.
