The average American consumes approximately twenty-two teaspoons of sugar each day (about 3 cans of soda) - 3 times the daily recommended sugar intake according to the AHA. The AHA states we should limit our sugar intake by six to nine teaspoons each day (about 1 can of soda).
Sugar is not just bad for your teeth, too much sugar is toxic. It will add fat to your waistline, contribute to diabetes, and affect the pH levels within the body.
It will also impact heart and brain health. There are many ways sugar can affect the health of both your mind and body.
10 Ways Sugar can Negatively Affect Your Health:
1. Sugar causes glucose levels to spike and plummet.
Unstable blood sugar can leave you experiencing mood swings, fatigue, and headaches. It also contributes to cravings, which begins the cycle of false hunger. By contrast, those who avoid sugar report having fewer cravings while feeling more emotionally balanced and energized.
2. Sugar increases the risk of obesity, diabetes, and heart disease.
While we all like to indulge once in a while, foods that quickly affect blood sugar contribute to a greater risk of obesity, heart disease, and diabetes.1 Emerging research also suggests connections between these high-glycemic diets and various forms of cancer.2,3,4 These effects are often a result of added sugars working in your body, so be sure to read those nutrition labels.
3. Your immune function can be affected by sugar.
As if being sick wasn’t bad enough, studies have shown that sugar can interfere with the way your body fights disease. Bacteria and yeast feed on sugar, so excess glucose in the body causes these organisms to build up and cause infections.
4. A high-sugar diet can lead to chromium deficiency.
Chromium, a trace mineral, helps regulate blood sugar in the body. While it can be found in meats, seafood, and plant foods, 90% of Americans still don’t get enough chromium because of refining starches.6 Other carbohydrates can also rob foods of their chromium supplies, so limiting your carbs is your best bet for increasing those mineral levels.
5. Sugar accelerates aging.
While you probably know that sugars can affect your body composition, they can also mess with your skin by contributing to wrinkles and sagging. After sugar hits your bloodstream, it attaches to proteins. The mix of these proteins with sugar causes the skin to lose elasticity and leads to premature aging.7
6. Sugar causes tooth decay.
With all the other life-threatening effects of sugar, we sometimes forget the most basic cosmetic damage it does. When it sits on your teeth, sugar causes decay more efficiently than any other food.8 It’s important to brush your teeth at least twice a day to stop sugars from fueling plaque and bacteria.
7. Sugar can cause gum disease, which can lead to heart disease.
Increasing evidence shows that chronic infections, like those that result from dental problems, play a role in the development of heart disease.9 Most researchers believe that the connection stems from the body's inflammatory response to infection. Luckily, this works both ways. Maintaining a healthy lifestyle will decrease your risk of common illnesses, which reduces the chance that they’ll become a more serious condition later on.
8. Sugar affects cognition in children.
Let’s not forget about our little ones! When New York City public schools reduced the amount of sugar in their lunches and breakfasts, their academic ranking increased 15.7% (previously, the greatest improvement ever seen had been 1.7%).11 The study also eliminated artificial colors, synthetic flavoring, and two preservatives, showing the importance of natural ingredients for children.
9. Sugar increases stress.
When we’re under stress, our bodies immediately kick into fight-or-flight mode, releasing large amounts of hormones. Surprisingly, the body has the same chemical response when blood sugar is low. After you eat a sweet snack, stress hormones begin to compensate for the crash by raising your blood sugar. The result? Unexplained anxiousness, irritability, and even shakiness.
10. Sugar takes the place of important nutrients.
According to USDA data, people who consume the most sugar have the lowest intakes of essential nutrients––especially vitamins A, C, B-12, and calcium. The trade-off is especially dangerous for children and teens, who simultaneously consume the most sugar and need the most nutrients.12
Now that you understand the negative effects of sugar on your body and mind, it’s time to be more careful when choosing foods. The first step is getting educated about how to find added sugars. When it comes to convenience and packaged foods, let the ingredients label be your guide—you’d be surprised how many low carb or “diet” foods contain added sugar.
Sugar is calorie-dense with no nutritional value and can come in many different forms in many of the ingredients we purchase at the supermarket or grocery store. It is used as a preservative and to enhance the sweetness of certain products. Although we know how much sugar we should be consuming every day, it is very difficult to determine due to sugar’s many aliases. Sugar is disguised on the ingredient label as glucose, fructose, sucrose, maltose, lactose, dextrose, starch, corn syrup, fruit juice, raw sugar, and honey, or a combination of them.
I want to thank everyone that has had the courage to take part in our 20 day No Sugar Challenge we are 8 days in and I’m proud of the commitment of the participants.
Ready to figure out if you control your sugar intake or if you are being controlled by sugar. If you want to know more join the 20 Day No Sugar Challenge by texting your name and no sugar to me at 904.236.5858