Do you know the dangers of consuming too much sugar for the body? High consumption of sugar can cause energy loss and can also cause premature aging of cells. In this article from the section Nutrition Hello, Dr. Salam, we are going to examine the side effects of consuming too much sugar.
High consumption of sugar can affect cellular aging:
Telomeres are structures found at the ends of chromosomes and are molecules that store some or all of our genetic information. Telomeres act as a protective cap and prevent them from being damaged or combined with each other.
As we age, telomeres naturally shorten, causing cells to age and function poorly. Although telomere shortening is a natural part of aging, unhealthy lifestyle choices can accelerate this process. High sugar consumption has been shown to accelerate the shortening of telomeres, which increases cellular aging.
In a study of 5,309 adults, regular consumption of sugar-sweetened beverages was shown to shorten telomere length and cause premature aging. In fact, daily consumption of 560 ml of sugary sweet soda, independent of other variables, makes a person age an extra 4.6 years.
High consumption of sugar causes energy loss:
Foods full of added sugars quickly increase blood sugar and insulin levels and lead to increased energy. However, this increase in energy levels is short-lived. Products that are saturated with sugar but lack protein, fiber and fat lead to a brief rise in energy, which is quickly followed by a drop in blood sugar levels, often leading to a crash.
Having constant fluctuations in blood sugar can lead to major fluctuations in energy levels.
To avoid this cycle of low energy, choose carbohydrate sources that are low in added sugar and high in fiber. Pairing carbs with protein or fat is another great way to keep blood sugar levels stable and energy levels steady. For example, eating an apple with a handful of almonds is a great snack that keeps energy levels stable for a long time.
High sugar consumption can lead to fatty liver:
High fructose consumption is always associated with an increased risk of fatty liver. Unlike glucose and other types of sugars, which are absorbed by many cells throughout the body, fructose is broken down almost exclusively by the liver. In the liver, fructose is converted into energy or stored as glycogen. However, the liver can only store so much glycogen before the excess is converted to fat.
A large amount of added sugars in the form of fructose puts an extra burden on the liver and leads to Non-alcoholic fatty liver (NAFLD), a condition characterized by excessive fat build-up in the liver. A study of more than 5,900 adults found that those who consumed sugar-sweetened beverages daily were 56 percent more likely to develop non-alcoholic fatty liver disease (NAFLD) than those who did not. become
Other health risks from high sugar consumption:
Sugar can harm the body in countless ways. Research has shown that consuming too much added sugar can:
Increase the risk of kidney diseases: Constantly having high blood sugar can affect the delicate blood vessels in the kidneys, which can increase the risk of kidney disease.
It has a negative effect on the health of the teeth: Consuming too much sugar can cause tooth decay. Bacteria in the mouth feed on sugar and release acidic waste that causes tooth loss.
Increases the risk of gout: Gout is an inflammatory disease characterized by joint pain. Added sugars increase the level of uric acid in the blood and increase the risk of developing gout.
Accelerates memory loss: Diets high in sugar can impair memory and increase the risk of dementia.
How to reduce sugar consumption:
Too much added sugar has many negative effects on health. Although it is perfectly healthy to consume less sugar now and in the future, you should try to reduce your sugar intake whenever you can. Fortunately, paying close attention to what you eat and keeping your foods unprocessed will automatically reduce the amount of sugar in your diet.
Here are some tips on how to cut back on added sugars:
- Replace soda, energy drinks, juice and sweet tea with water and sugar-free drinks.
- Drink your coffee bitter or use stevia as a natural sweetener without calories.
- Use fruits instead of sugary fruit smoothies.
- From olive oil Or use vinegar instead of sweet salad dressings such as honey mustard dressing.