Sugar can have negative effects on health when consumed in excessive amounts. Here are some reasons why sugar is considered bad for you:
Weight gain and obesity: Sugar is a calorie-dense substance, and consuming sugary foods and beverages can lead to an increase in calorie intake. Excess calories, particularly from added sugars, can contribute to weight gain and obesity, which are associated with various health issues like diabetes, heart disease, and certain types of cancer.
Increased risk of type 2 diabetes: High sugar intake can lead to insulin resistance, a condition where the body's cells become less responsive to the hormone insulin. This can raise blood sugar levels and increase the risk of developing type 2 diabetes over time.
Tooth decay: Sugars, particularly added sugars and those found in sugary drinks and candies, can promote tooth decay. Bacteria in the mouth feed on sugars and produce acids that can erode tooth enamel, leading to cavities.
Negative impact on heart health: High sugar intake has been linked to an increased risk of heart disease and cardiovascular problems. Diets high in added sugars can lead to elevated triglycerides, reduced levels of HDL ("good") cholesterol, and increased inflammation, all of which are risk factors for heart disease.
Energy spikes and crashes: Consuming sugary foods or drinks can cause rapid spikes in blood sugar levels, leading to a surge of energy. However, this is often followed by a crash, leaving you feeling tired and sluggish. This cycle can negatively impact energy levels and overall well-being.
Increased risk of chronic diseases: Excessive sugar consumption has been associated with an increased risk of chronic diseases such as certain types of cancer, non-alcoholic fatty liver disease (NAFLD), and metabolic syndrome.
Empty calories and poor nutrition: Foods high in added sugars often provide empty calories, meaning they offer little to no nutritional value beyond calories. Consuming sugary foods can displace more nutrient-dense foods from the diet, potentially leading to nutrient deficiencies.
Addiction-like properties: Some research suggests that sugar may have addictive properties, leading to cravings and potentially contributing to overeating.
It's important to note that naturally occurring sugars found in whole fruits and vegetables are generally not a cause for concern because they come with fiber, vitamins, and minerals, which slow down their absorption and mitigate their impact on blood sugar levels. The primary concern is with added sugars found in processed foods and sugary beverages.
To maintain good health, it's best to limit added sugar intake and focus on a balanced diet that includes a variety of nutrient-dense foods. The American Heart Association (AHA) recommends limiting added sugars to no more than 6 teaspoons (25 grams) per day for women and 9 teaspoons (38 grams) per day for men.