Excessive consumption of sugar can be bad for your health. Sugar is commonly found in a wide range of processed foods and is often listed under various names, such as agave nectar, corn syrup, and others. While sweets and baked goods are known to contain high levels of sugar, many savoury products, such as bread and tomato ketchup also contain significant amounts.
Regular intake of large quantities of sugar may contribute to various health concerns. Therefore, it is advisable to be mindful of the sugar content in everyday foods and to maintain a balanced diet as part of a healthy lifestyle1.
Excess sugar intake is linked to weight gain, especially through frequent consumption of sugary drinks like colas and juices. People who often rely on processed or fast foods may weigh more than those who eat a balanced diet. Obesity is a major risk factor for heart disease. Reducing sugar can support better health2.
Sugary snacks trigger the release of dopamine, a chemical linked to pleasure. As this effect wears off, the brain may crave more, creating a repeated cycle. High sugar intake has also been associated with an increased risk of depression in adults3.
Excess sugar consumption has been linked to increased inflammation, high levels of triglyceride levels, and elevated blood pressure levels, all of which may raise the risk heart disease. It can also contribute to fat build-up in the arteries, potentially leading to a condition known as atherosclerosis3.
High sugar intake may contribute to acne by raising blood sugar and insulin levels, which can increase oil production and certain hormone levels linked to skin breakouts4.
An excessive amount of sugar in the blood can lead to insulin resistance which is a key factor in the development of diabetes. Obesity, another major contributor to diabetes, is also commonly associated with excessive sugar intake3.
Studies have indicated that environments high in sugar promote increased cell multiplication. Excessive sugar consumption is also known to cause inflammation in the body and has been linked to a rise in cancer incidence worldwide.
If you enjoy sweet-tasting beverages with your meals, consider using natural flavourings such as lemon, mint, or orange as alternatives to added sugar. This can help reduce your overall sugar consumption. While some studies have raised concerns about potential health risks associated with certain non-sugar sweeteners, current scientific understanding remains under review. Choosing natural options where possible may support general well-being.
Dr. Ashish Bajaj, M.B.B.S., M.D. in Clinical Pharmacology and Toxicology
A diet high in sugar has been linked to signs of premature skin ageing. Some research suggests that individuals who regularly consume large amounts of sugar may experience more wrinkles and a loss of skin firmness compared to those who limit their intake. This may be due to the formation of compounds known as Advanced Glycation Endproducts (AGEs), which are produced when sugar interacts with proteins in the body. These compounds are thought to affect collagen and elastin, which are proteins that help maintain the skin’s elasticity and structure4.
Dental professionals widely recognise sugar as a leading contributor to tooth decay. Frequent consumption of sugary foods and drinks can promote the growth of harmful bacteria in the mouth, which produce acids that gradually wear down tooth enamel. While regular brushing is important, it may not fully counteract the effects of frequent sugar intake. Limiting sugar in the diet is considered an effective step towards maintaining good oral health4.
Some individuals with joint discomfort have reported experiencing reduced pain after lowering their sugar intake. Emerging research has also explored possible links between high sugar consumption and an increased risk of certain inflammatory conditions, such as rheumatoid arthritis. While further studies are needed to fully understand these connections, maintaining a balanced diet with limited added sugars may contribute to overall joint and general health5.
High sugar consumption has been associated with an increased risk of developing non-alcoholic fatty liver disease. When the body breaks down sugar, it converts some of it into glycogen for energy storage. However, excessive sugar intake, particularly from sources like fructose can lead to the liver converting the surplus into fat, which may accumulate in liver tissue over time. Reducing added sugars in the diet is considered a positive step towards supporting liver health3.
Foods high in added sugars can cause a rapid increase in blood sugar and insulin levels, often resulting in a temporary boost in energy. However, this is typically followed by a sharp drop in blood sugar, which may lead to noticeable fluctuations in energy levels. Such spikes and crashes can affect concentration, mood, and overall vitality. Choosing foods with a lower glycaemic index may help promote more stable energy throughout the day6.
Jaggery is considered to be a healthier alternative to refined sugar. While some nutritionists and dietitians may suggest it as a substitute in small quantities, individuals with diabetes or elevated blood sugar levels are generally advised to exercise caution and consult a healthcare professional before making such dietary changes.
Dr. M.G. Kartheeka, MBBS, MD (Pediatrics)
Excessive consumption of added sugar has been linked to various adverse health effects. While small amounts of sugar can be included as part of a balanced diet, it is generally advisable to reduce intake wherever possible. The following tips may help you lower your added sugar consumption7:
One of the most effective ways to reduce added sugar in your diet is to prepare healthy meals at home, using fresh ingredients. This allows you to have greater control over what you consume and helps you avoid packaged foods and drinks that are often high in added sugars.
Reducing added sugar intake is an important step towards maintaining overall health and wellbeing. By making mindful food choices and preparing meals at home, individuals can better manage their sugar consumption. Adopting these habits supports long-term wellness and helps prevent various health issues associated with excessive sugar.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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