Excessive sugar consumption can contribute to obesity, increase the risk of cardiovascular diseases, type 2 diabetes, dental caries, and promote inflammation in the body.
When we eat sugary foods too often, we directly feed the bacteria naturally present in our mouths. These little creatures then produce acids that seriously attack the enamel of our teeth, gradually causing holes known as cavities. If we don’t act quickly enough, these cavities deepen, leading to pain, unpleasant sensitivity to cold or heat, and can cause infections down to the roots. In short, too much frequent sugar is simply an ideal cocktail for ruining your smile and finding yourself more often in the dentist's waiting room.
When you overindulge in sugar, your body quickly stores all that surplus energy as fat. The result: you accumulate extra pounds, especially around your belly, hips, or thighs. This rapid weight gain gradually promotes the onset of obesity, which is not just an aesthetic concern but indeed a serious health issue. When the excess pounds settle in for the long term, your body starts to struggle: joints, heart, and even muscles are put to the test. Obesity also increases your risk of developing many other health problems, such as joint or respiratory issues, exacerbating the vicious cycle. By simply limiting your sugar intake, you help your body avoid this excessive fat storage and maintain a more balanced figure and health.
Eating too much sugar regularly causes blood glucose levels to skyrocket. As a result, the pancreas has to work harder to produce insulin, the hormone responsible for removing all this excess sugar. Over time, these constant spikes end up exhausting the pancreas and making the cells less sensitive to insulin. This is called insulin resistance. And it is precisely this resistance that opens the door wide to type 2 diabetes. This type of diabetes, unlike type 1, does not occur suddenly; it develops gradually, often after years of poor eating habits. Regularly consuming sugary drinks or frequently eating generously sweetened desserts significantly increases the risks. And once established, type 2 diabetes becomes a burdensome companion, forcing one to constantly monitor their diet and lifestyle.
Consuming too much sugar regularly overloads your body. Your body eventually stores this excess in the form of fat, often around the belly. As a result, the level of bad cholesterol (LDL) rises and triglycerides skyrocket. This gradually clogs the arteries, seriously increasing your risk of hypertension and heart diseases, such as heart attacks or strokes. Too much sugar also forces your heart to work harder, which fatigues the cardiovascular system and accelerates its aging.
Eating too much sugar directly influences mood and mental balance. High consumption creates a kind of emotional rollercoaster: an immediate energy spike followed by a sharp energy drop, leading to irritability, anxiety, or even a decrease in morale. In the long term, excess sugar can also be linked to increased risks of disorders such as depression and chronic anxiety. The brain prefers stable energy, and all that sugar coming in repeatedly really disrupts it.
A standard soda can (about 33 cl) can contain up to 7 to 10 sugar cubes, significantly exceeding the daily recommended amount by the WHO.
Sugar can be hidden under different names on food labels, such as 'glucose-fructose syrup', 'sucrose', 'dextrose', or 'maltodextrin'.
Added sugars are often found even in savory foods or products labeled as 'light,' such as processed sauces, ready-made meals, and salad dressings.
Reducing sugar consumption could significantly improve sleep quality and reduce the feeling of chronic fatigue.
Although sugar does not cause a physical dependence comparable to that of traditional addictive substances, numerous studies indicate that it can lead to behavioral addiction by stimulating the brain's reward circuit, leading to excessive consumption.
Hidden sugar is particularly found in industrial sauces, prepared dishes, white bread, certain deli meats, cereals, and energy or sports drinks. Always check the nutrition labels to detect its presence.
Yes, you can replace refined sugar with natural alternatives such as honey, agave syrup, coconut sugar, or stevia. However, these substitutes should also be consumed in moderation.
Generally, fruits are considered beneficial due to their contribution of fiber, vitamins, and minerals. However, a very high consumption of sugary fruits (such as grapes or mangoes) could lead to an increase in blood sugar levels in sensitive individuals or those with diabetes. It is advisable to prioritize a balanced and varied diet.
The World Health Organization recommends limiting the total intake of free sugars to less than 10% of daily calories, which is about 50 grams (10 teaspoons), but ideally less than 5% to achieve additional health benefits.
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