As much as I know the potential harm too much sugar can cause, I find sweets very hard to resist. Perhaps my biggest problem is the number of sugary treats I love. I’m very partial to an afternoon doughnut and there aren’t many chocolate bars to which I’ll say no. As for cake – yep, pretty much any type will do me. Lollies? I love them. And what better way to cap off your evening meal than with some ice cream?
Not that I have all of these every day, but there’s little doubt that my sugar intake is far higher than it should be. Sometimes I need a little reminder of the potential health problems my sugar excesses could cause. I recently had such reminder when I happened across an article on the US health information site, WebMD.
The title alone – Twelve Ways Too Much Sugar Harms Your Body – was almost enough for me to reset my diet. But curiosity got the better of me and I decided to look at the 12 ways for two reasons. First, I wondered how many of the 12 I already knew. Second, I hoped a deeper dive into the different ways would provide me with greater motivation to cut back.
A dozen dangers of sugar
The first and most obvious of the 12 on WebMD’s list is weight gain. Weight gain in and of itself is not an actual danger, of course. However, if it ultimately results in being overweight or obese, the risks begin to pile up.
Among those risks is another of the 12 on the list, diabetes. Food and drink higher in sugar can contribute to your risk of contracting type 2 diabetes. According to the latest data, almost 1.2 million (4.6 per cent) Australians have type 2 diabetes. That figure is rising.
Some of the other dangers on the ‘too much sugar’ list are fairly obvious. High blood pressure and high cholesterol can be outcomes, as can heart and liver disease.
And let’s not forget all those trips to the dentist. Despite Australia’s water supplies being fluoridated, cavities remain an issue for many, with sugar a chief factor. Sour lollies are one of the worst offenders in this area. According to WebMD, “they’re almost as acidic as battery acid!”
Other potential negative health outcomes include kidney stones and gout. The latter of those is a build-up of crystallised uric acid in the big toe, knee or other joints. It’s commonly attributed to red meat, but can also be caused by fructose. I had gout in my elbow once, and it was extremely painful.
Premature ageing is another potential result of a diet high in sugar. This can happen through a shortening of a DNA element known as telomeres. Shortened telomeres have been associated with a number of age-related diseases.
Body and mind
High amounts of sugar have also been linked to problems with sleep and mood. A late-night sugar treat can not only keep you awake too long, it can also reduce your deep sleep time. Deep sleep is an important part of your restorative process.
Several studies have also linked sugar to mental health problems. A recent one showed that men who consumed more than 66 grams of sugar a day were 23 per cent more likely to be diagnosed with anxiety or depression than men who had 40 grams or less.
The mechanism behind the cause is unclear. It’s thought excess sugar could fuel depression through swelling, or inflammation of the brain, more common in people with depression.
One issue not in the list of 12 is ADHD. Despite the common perception of sugar exacerbating symptoms of attention deficit hyperactivity disorder there is no proven link. In fact there are more studies that take down the theory that sugar causes or worsens ADHD than support it.
So how much sugar is too much?
The short answer is that whole foods like fruit, vegetables, dairy, and grains have enough natural sugars. Anything more than that is not required and takes you towards potential ‘too much’ territory. For those who prefer a numerical guide, the recommendation is 25 grams (six teaspoons) of added sugar a day for women and 36 grams (nine teaspoons) for men.
Of course an occasional sugary treat is unlikely to cause you any serious harm. The key, as always, is moderation – which I must try to remember when I’m craving a doughnut this afternoon.
Are you a sucker for sugar? What sweet treats do you have trouble resisting? Let us know via the comments section below.
Also read: The surprising way exercise helps the obese
Disclaimer: This article contains general information about health issues and is not advice. For health advice, consult your medical practitioner.
Fructose in fruit is just as bad as sugar (which is a combination of glucose and fructose). Limit to one piece of fruit in season each day. Otherwise it goes straight on the hips because your liver is unable to use it as a fuel – it just stores it immediately in your fat cells,