Before we start talking about the dangers of too much sugar, let’s take a brief look into the nutritional profile of sugar.
There are about 4.2 grams of carbs and 16 calories in a teaspoon of sugar; that does not sound much, right? We probably use at least two teaspoons of sugar in our coffee and even more when drinking juice.
Fruits, dairy, and vegetables have natural sugars that give your body a steady supply of energy. However, consumption of added sugar can be dangerous for your health.
How Much Sugar Is Too Much?
The American Heart Association recommends men to consume about 150 calories (9 teaspoons) of added sugars in a day, while women should intake 100 calories (6 teaspoons) of added sugars daily (1). The Food and Drug Administration (FDA) advises a daily intake of about 50 grams of added sugars (2).
An average American consumes approximately 17 teaspoons of sugar in a day, whether from healthy foods or soda and candies (3).
When you start consuming processed sugar instead of no added sugar, the processed sugar starts messing with your body by ramping up inflammation in your body. This eventually increases the risk of developing chronic diseases.
How Is Too Much Sugar Dangerous for Your Health?
Here’s a closer look at how eating too much sugar can have potential consequences on your health:
1. Too Much Sugar Leads To Obesity
Sugar-sweetened beverages contain high fructose content that causes resistance to leptin - a hormone that tells your body to stop eating (4). According to a research study, too much juice and soda consumption are closely linked to obesity (5).
Excessive intake of added sugars increases blood glucose levels and triggers your body to secrete cortisol hormone. High blood glucose and cortisol levels significantly increase the chances of abdominal obesity by multiplying the amounts of visceral fats (6).
2. High-Sugar Diets May Cause Heart Diseases
Consumption of added sugars increases heart attack and stroke risk. Excess blood sugar causes fatty deposits to build up in heart arteries, leading to the risk of atherosclerosis.
According to a study of 30,000 people, consuming 15-21% calories from sweetened sugars increases the risk of death from heart disease by 38% (7).
3. High Blood Sugar Causes Type-2 Diabetes
Your body becomes insulin-resistant when you overeat sugar for a longer time. Hence, your body can no longer respond to the insulin hormone that regulates blood sugar levels, increasing the risk of type-2 diabetes.
One study found that consumption of sugar-sweetened beverages is linked to a high risk of diabetes (8). Obesity caused by the consumption of high-sugar diets is a significant risk factor for type-2 diabetes. Diabetic patients are usually recommended to consume either sugar-free natural sweeteners or zero sugar drinks.
4. High Sugar Causes Dental Problems
High consumption of added sugars causes tooth decay and cavities. Bacteria destroy your tooth enamel by creating acid as a by-product when fed on sugars (9).
5. Too Much Sugar Speeds The Aging Process
One study reported that women who consumed a diet high in added sugars had more wrinkled skin than women who consumed a diet with zero sugar (10). Too much sugar also slows down your brain and increases the risk of cognitive decline.
Don't Let Your Health Supplements Become a Source of Sugar Overdose
Average multivitamin gummies contain between 2-8 grams of sugar per serving (1-2 gummies). If you are trying to cut back on sugar then taking average vitamin gummies is not a good idea.
Looking for a sugar free fix to help with focus? Try KalaVita Focus Focus gummies that are a blend of scientifically proven ingredients that help with focus and brain function with the promise of 0 sugar!
Excess processed and refined sugars are associated with obesity, risk of CVDs, and type-2 diabetes. Limiting sugary drinks and opting for a diet with no added sugar can help you establish healthy habits and improve your overall health.
- Added Sugars.. www.heart.org. Retrieved from: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars
- Added Sugars on the New Nutrition Facts Label. FDA. Jan 8, 2021. Retrieved from: https://www.fda.gov/food/new-nutrition-facts-label/added-sugars-new-nutrition-facts-label
- Miranda T. Daily Sugar Intake. Retrieved from: https://www.angelesinstitute.edu/thenightingale/daily-sugar-intake
- Vasselli JR, Scarpace PJ, Harris RBS, Banks WA. Dietary components in the development of leptin resistance. Adv Nutr Bethesda Md. 2013 Mar 1;4(2):164–75.
- Malik VS, Pan A, Willett WC, Hu FB. Sugar-sweetened beverages and weight gain in children and adults: a systematic review and meta-analysis. Am J Clin Nutr. 2013 Oct;98(4):1084–102.
- Amato MC, Guarnotta V, Giordano C. Body composition assessment for the definition of cardiometabolic risk. J Endocrinol Invest. 2013 Aug;36(7):537–43.
- Yang Q, Zhang Z, Gregg EW, Flanders WD, Merritt R, Hu FB. Added sugar intake and cardiovascular diseases mortality among US adults. JAMA Intern Med. 2014 Apr;174(4):516–24.
- Xi B, Li S, Liu Z, Tian H, Yin X, Huai P, et al. Intake of Fruit Juice and Incidence of Type 2 Diabetes: A Systematic Review and Meta-Analysis. PLoS ONE. 2014 Mar 28;9(3):e93471.
- Gupta P, Gupta N, Pawar AP, Birajdar SS, Natt AS, Singh HP. Role of Sugar and Sugar Substitutes in Dental Caries: A Review. ISRN Dent. 2013 Dec 29;2013:519421.
- Cosgrove MC, Franco OH, Granger SP, Murray PG, Mayes AE. Dietary nutrient intakes and skin-aging appearance among middle-aged American women. Am J Clin Nutr. 2007 Oct;86(4):1225–31.