Side effects of sugar and its permissible amount of consumption

What are the side effects of consuming sugar? Sugar is sweet and enjoyable, but too much of it can be harmful to health. Fruits, vegetables, dairy products and whole grains all contain natural sugars and sweets. Your body digests these nutrients slowly so that your cells receive the energy they need on a regular basis. It is good to know that food and beverages packaged in supermarkets are very harmful to health because they are high in sugar. Your body does not need extra sugar. In this article from the section Nutrition Dr. Salam, we will examine the side effects of sugar.

Permissible amount of sugar consumption

The American Heart Association recommends 6 teaspoons (25 grams) of sugar for women and 9 teaspoons (36 grams) for men. But the average consumption of each person is more than this amount. It is interesting to know that in every 12 ounces of soda there are 10 teaspoons of sugar that have no nutritional value.

The destructive effects of sugar consumption on the human body

Weight Gain

Sweetened beverages are a great source of extra sugar for the body. If you consume a can of soda every day and do not burn calories, you will have gained 7 kg in three years. You should know that being overweight can lead to diseases such as cancer and diabetes.

Consumption of sugar and heart disease

Every American gets more calories than their body needs. One study found that people who consumed a lot of calories were more likely to develop heart disease than others. Excess sugar raises your blood pressure or releases more fat into your bloodstream. Both of these factors can lead to heart attack, stroke and other heart diseases.


Increase your chances of developing type 2 diabetes with sugary drinks. When your blood sugar is high, your body produces less insulin (insulin converts the food consumed in your body into energy), which puts you at risk for type 2 diabetes. If you are overweight, know that by losing 5 to 7 kg of your weight, you can reduce your risk of developing diabetes.

Sugar consumption and high blood pressure

Usually when we talk about high blood pressure, we mean all salt. If another white crystal called sugar can also climb blood pressure be effective. This is because of the direct relationship between high blood sugar and an increase in insulin in your body. This causes your blood vessels to lose their flexibility and your kidneys to retain water and sodium.

High cholesterol

Sweet diets are not good for your heart, no matter how much you weigh. Sweets can:

Increase bad LDL cholesterol in your body and decrease good HDL cholesterol in your body. Sugar also inhibits the work of enzymes that are good for the body.

Liver problems

Your liver easily becomes a fatty liver when you eat packaged foods. You use artificial snacks and drinks. Your liver converts these artificial sugars into fat. If you inject artificial sugars into your body, small drops of fat will appear in your body. A good diet can help prevent fatty liver. But if you do not change your diet for a long time, you will cause swelling and ulceration of your liver.


Sugar consumption and tooth decay

You know that sugar kills your teeth. but how? The cavities in your teeth feed on the bacteria in your mouth, which destroys your enamel. Sweet drinks, dried fruits, candy and chocolate are common criminals. Sour candies are one of the worst. If you use these snacks, brush your teeth immediately or drink a glass of milk to eliminate its destructive effect.

Poor sleep

Too much sugar during the day can upset blood sugar levels. You may be trying to stay awake in class or at work. An ice cream bowl or biscuit in the afternoon can keep you awake until nightfall. In the same way, excessive consumption of sugar and sweets causes you not to sleep deeply and still feel tired when you wake up!

Feeling lethargic and depressed

A recent study found that men who consumed more than 66 grams of sugar per day (almost twice as much as recommended) were 23% more likely to develop anxiety or depression than men who consumed 40 grams or less of sugar. Excess sugar can cause Depression Swelling and inflammation in your brain, which is more common in people who are depressed.

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