Although the term sugar refers to all sweet carbohydrates, it is most commonly used to refer to table sugar or sucrose, which is a ‘double sugar.’ Carbohydrates are broken down by the body into simple sugars like glucose, which it can utilize right away.
There are various kinds of sugars. These are present in some foods naturally, such as in dairy products and fruits, and artificially added to numerous foods. The various forms of sugar include brown, raw, or white sugar, corn, or honey syrup.
Consuming high amounts of sugar can lead to various health issues such as tooth decay and obesity. Processed or refined sugar acts as a simple and quick energy source, but there are no nutrients such as minerals or vitamins in it.
Sugars are vastly used in the processed food industry to add color, thickness, taste, and bulk to food products. They also act as a preservative and prevent mold formation.
The recommended amount of sugar intake is less than six teaspoons per day, but studies suggest that people consume more than three times this amount without realizing it, as there is added sugar in products such as sauces and bread.
Weight gains due to sugar
Added sugar, especially sugar-sweetened drinks, is considered one of the primary culprits behind rising rates of obesity around the world. A high amount of fructose is present in sugar-sweetened beverages such as juices, sodas, and sweet teas, which is a kind of simple sugar. Hunger increases when fructose is consumed and the desire for more food, which is higher than glucose.
To add to that, high consumption of fructose can lead to resistance to leptin, which is an important hormone to regulate hunger and signal the body to stop consuming more food. In other words, due to the sugary drinks, the body does not understand when to stop eating and ends up consuming a high amount of liquid calories. This results in increased weight. There have been various studies to support that people who do not consume sugary beverages such as juice and soda weigh less than those who do. Also, there is a link between high consumption of sugar-sweetened drinks and increased visceral fat, which is a type of deep belly fat linked with heart disease and diabetes.
Effect of sugar on heart
There is a higher risk of heart disease associated with higher consumption of added sugar. There is yet to be a complete understanding of the effect of sugar on heart health, but several indirect connections have been established. For example, the liver is overloaded when a high amount of sugar is consumed. Sugar is metabolized by the liver similarly to alcohol, leading to converting dietary carbohydrates to fat. With time, greater accumulation of fat happens, resulting in fatty liver disease, raising the risk of heart disease. High consumption of added sugar can lead to increased chronic inflammation and raised blood pressure, both of which are pathological pathways to heart disease. Consuming high amounts of sugar, especially through sugary drinks, leads to weight gain as they trick the body into consuming more than the required amount of calories. Thus it is very easy to add higher calories to their regular diet through soft drinks. The effects of consuming added sugar – weight gain, fatty liver, inflammation, higher blood pressure, and diabetes – are related to a higher risk of stroke and heart attack.
Effects of sugar on skin aging process
A natural sign of aging wrinkles. They appear with time, irrespective of the health of a person. However, these can be worsened due to poor food choices of the person and lead to speeding up of the skin aging process. The compounds formed due to the reaction of the body’s protein with sugar are known as advanced glycation end products (AGEs). These are suspected to be the reason behind the aging of the skin. Consuming a diet rich in refined sugar and carbs results in higher production of AGEs, which leads to premature aging of the skin. Elastin and collagen are damaged by AGEs, which are the proteins responsible for stretching the skin and keeping the youthful look. When these are damaged, the skin becomes saggy, losing its firmness.
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