Prof. Raphael Nyarkotey Obu
Health
Feb – 04 – 2024, 08:59
Two recent studies (Malik and Hu, 2022; Neelakantan et al., 2021) found that the more we eat sugary diets, the more it leads to weight gain and an increased risk of type 2 diabetes.
In addition, Ma et al., (2016) found that the more we drink sugary drinks, the more we predispose ourselves to visceral fat, a type of deep belly fat linked to diabetes and heart disease.
A human study (Janzi et al., 2020) evaluated 25,877 adults and found that those who ate sugar were more likely to develop heart disease and coronary artery disease, compared to those who ate less sugar.
Eating only about eight servings a week of sugary drinks increases your risk of stroke.
Just one 12-ounce (473 ml) can of soda contains 39 grams of sugar, which is 8 percent of your daily calorie intake, based on a 2,000-calorie diet ( ).
This means that one sugary drink a day can put you close to the recommended daily limit for added sugar.
Acne, type 2 diabetes, cancer
A study by Penso et al., (2020) evaluated more than 24,452 people and reported that intake of fatty and sugary products, sugary drinks and milk was associated with present acne in adults.
Finally, Campbell and Strassmann (2016) found that rural communities that consume traditional, unprocessed foods have much lower rates of acne compared to more urban, high-income areas where processed foods are part of a typical diet.
The study by Rippe and Angelopoulos (2016) also found that excess sugar has been linked to an increased risk of diabetes.
While we can’t pinpoint the fact that sugar consumption causes diabetes, there are strong connections.
This is because eating too much sugar could indirectly increase the risk of diabetes by contributing to weight gain and increased body fat.
which are risks for developing diabetes (Stanhope, K, 2015).
On the other hand, the Leitner et al., (2017) study also found that obesity is seen as a result of too much sugar and is considered the strongest risk factor for diabetes.
It has been found that too much sugar can increase certain cancers.
This is because too much sugar increases obesity and could eventually cause some cancers (Crudele et al., 2021).
A human study (Miles et al., 2018) of 22,720 men over nine years found that increased sugar consumption from sugar-sweetened beverages was associated with a higher risk of prostate cancer.
Skin speed, cellular aging
Aragno and Mastrocola, (2017) found that advanced glycation end products (AGEs) are compounds formed by reactions between
sugars and proteins in the body, accelerating skin aging.
Also, Galiè et al., (2020) found that consuming a lot of sugar accelerates telomere shortening, which increases cellular aging.
For example, a pilot study (Wojcicki et al., 2018) in 61 preschool children found that too many sugary drinks were associated with reduced telomere length, indicating cellular aging.
Telomeres are structures at the end of chromosomes, which are molecules that hold some or all of your genetic information.
Too much sugar, energy
Mantantzis et al., (2019) found that sugary products that lack protein, fiber, or fat lead to a brief energy boost, followed by a sharp drop in blood sugar, often referred to as a crash.
A previous study by O’Reilly et al., (2015) found that experiencing constant blood sugar fluctuations can cause large fluctuations in energy levels.
Mantantzis et al., (2019) meta-analysis examining the effect of sugar on mood found that consumption of carbohydrates, particularly sugar, decreased alertness within 60 minutes of consumption and increased fatigue within 30 minutes of consumption .
Jensen et al. (2019) agreed that excessive intake of added sugar in the form of fructose stresses the liver, thereby leading to non-alcoholic fatty liver disease (NAFLD), a condition characterized by extreme accumulation of fat in the liver.
Other risks
Too much sugar could also harm you in other ways.
For example: β’Miao et al., (2021) found that fructose increases serum urate concentrations, thereby increasing kidney disease.
failing to manage high blood sugar levels can also damage the delicate blood vessels in your kidneys, increasing your risk of kidney
disease (Melsom et al., 2016).
β’ Poor dental health:
The study by Naorungroj S (2020) notes that too much sugar can increase cavities.
This is because bacteria in the mouth feed on sugar and release acidic byproducts, which cause tooth demineralization
β’ Gout is an inflammatory condition characterized by joint pain.
One study (Ebrahimpour-Koujan et al. 2020) suggested that too much sugar increases blood uric acid levels, increasing the risk of developing or worsening gout.
How much?
heart.org recommends that men eat no more than nine teaspoons (36 grams or 150 calories) of added sugar per day.
Women should eat no more than six teaspoons (25 grams or 150 calories).
Studies have shown the many negative health effects associated with consuming too much sugar. Although small amounts of sugar as recommended are good for your health, you should reduce or eliminate it.
The author is Professor, Naturopathic Healthcare/Chairman, Nyarkotey College of Holistic Medicine & Technology (NUCHMT)/African
Naturopathic Foundation. He adheres to rigorous sources, studies and academic papers in his articles, which are for educational purposes only, and not medical advice for treatment.
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