What is harmful to sugar for the body — 8 scientific facts
Scientists claim that sweets affect the brain , bringing moral and physical satisfaction.
However, sugar is extremely dangerous for the human body. Modern research has found that it can worsen the condition of the skin, disrupt the functioning of the brain and even increase the risk of death from cardiovascular and oncological diseases.
8 main risks from admission
Many scientific articles and publications have been written about the dangers of sugar for health. Let's take a closer look at the most dangerous and reliable consequences of its excessive use.
1. Causes obesity
The number of obese people is growing every year at a record pace. Increased consumption of sugar and sugary carbonated drinks is the main risk factor for the development of this disease.
Most sugary foods (such as carbonated drinks) contain the most dangerous type of sugar – fructose.
Research show that eating fructose increases hunger and food cravings.
Experts from the Nutrition Research Center (USA) underline that frequent intake of fructose causes a decrease in tissue sensitivity to leptin, an important hormone that regulates hunger. It is this substance that causes a person to stop eating.
Sweet foods and drinks not only carry a lot of calories themselves, but also force the body to eat more food and ruin its own health.
According to research Harvard Medical School, people who often take sugary juices and carbonated drinks, according to statistics, weigh more on average. For example, just 1 liter bottle of Coca Cola supplies the body with 420 calories, which is about 25% of the daily value.
Also installed the relationship between the high level of simple sugars in the daily diet and the volume of visceral fat – the most dangerous type of fat that leads to diseases of the endocrine and cardiovascular systems.
2. Promotes the development of heart and vascular diseases
The abundance of sugars in the diet is direct satellite
of cardiovascular pathologies.
Simple sugars, according to scientific articles, enhance chronic inflammation in body tissues, increase the concentration of glucose and triglycerides in blood plasma, and also slightly raise blood pressure levels.
The described changes are the main risk factors for the development of heart and vascular diseases (including fatal ones).
The greatest risk of sugar represent for arterial walls. They initiate the formation of atherosclerotic plaques, leading to partial or complete stenosis ("blockage") of blood vessels. This is how coronary heart disease, chronic cerebral ischemia, as well as stroke and myocardial infarction develop.
Research show that a diet consisting of 19% sugars leads to an increased risk of heart disease by 38% than diets represented by simple carbohydrates by only 8%.
3. Causes acne
Any diet saturated with refined carbohydrates is associated with a high risk of acne – inflammatory processes in the hair follicles ("pimples").
Experts from Poland revealed rapid rise in blood sugar levels, as well as rapid release of insulin and androgens, accelerated sebum secretion when taking foods with a high glycemic index (simple sugars).
These mechanisms play an important role in the formation of acne on the skin.
Registered and the reverse trend. Food with a low glycemic index is associated with the lowest incidence of "acne".
Important mark large observational studies. The rural population, whose diet contains a small amount of simple sugars and sweet foods, practically does not have acne.
4. Promotes the development of type II diabetes mellitus
Since 1990, the proportion of patients with type II diabetes in the world has almost doubled. One of the reasons for the development of this disease is an increased level of consumption of sweet foods.
The incidence of type II diabetes mellitus and obesity correlate with each other. And as mentioned above, simple sugars are the basis for the appearance of excess body fat.
Overweight is dominant factor the risk of type II diabetes mellitus.
Prolonged use of simple sugars reduces the sensitivity of peripheral tissues (muscle and fat) to insulin, which causes cells to absorb glucose from the blood. As a result, with the development of insulin resistance, blood sugar levels become constantly elevated and diabetes mellitus develops, requiring medical support.
Every 150 calories obtained from a simple carbohydrate meal increases the likelihood of developing the disease by 1.1%. This dependence discovered specialists from Stanford University (USA).
5. Increases the risk of developing cancer
There is a direct link between excessive sugar intake and some types of malignant tumors.
How underline experts, a diet rich in sugary foods leads to obesity – one of the risk factors for cancer.
With improper eating behavior, the probability of the manifestation of tumors of the following organs increases ( 1 , 2 ):
- Of the esophagus;
- Pleural leaflets;
- Of the small intestine;
- Endometrium.
To date, such studies are actively continuing. The final cause of undifferentiated cell growth with increased sugar intake is not known.
6. Causes depression
For many years it was believed that any sweet foods improve mood
and normalize the emotional background.
However, scientific works have established a different dependence. With frequent inclusion of sugar in the diet, the probability increases the development of depression .
Scientists from the USA proved that sugary drinks and confectionery are associated with a high probability of depression.
Experts recommend that sweeteners and simple sugar be excluded from the diet for all persons prone to depressive disorders and suicidal thoughts.
Simple Carbohydrates violate coordinated production of neurotransmitters in brain tissues and enhance the activity of oxidative stress. Such changes have a detrimental effect on mental health.
According to British researchers, men who consume 67 and more grams of sugar per day, the probability of depression is 23% higher than those who take only 40 grams. Similar statistics registered and for women.
7. Accelerates skin aging
Wrinkles and creases under the eyes are a physiological aging process of the skin. However, an incorrect diet can bring their appearance closer.
According to German scientists, simple sugars cause oxidation of proteins, which leads to the formation of glycation end products. Similar substances forced the skin ages faster, and the hair falls out.
The end products of glycation destroy collagen and elastin fibers, which are the elastic and durable framework of our skin. As a result, wrinkles appear, areas of sagging skin.
8. Causes fatigue
Taking simple carbohydrates quickly increases blood sugar levels. For a short time, the body receives a lot of energy
, however , exhaustion is then observed.
According to American studies, within 30-60 minutes after consuming sugar, blood glucose levels is declining . People feel overwhelmed and tired, and drowsiness appears.
An additional disadvantage of sudden fluctuations in blood glucose levels – increase risk of obesity and diabetes mellitus, mental disorders.
Scientists recommend choosing foods with a low amount of simple carbohydrates and an abundance of dietary fiber, as well as with an optimal content of proteins and fats. Such food releases energy slowly, allowing you to feel in good shape for a long time. This practice is especially important for athletes.
Other harmful properties
The negative properties of simple carbohydrates are not limited to this. Let's consider a few more negative aspects of frequent sugar consumption:
- Deterioration of kidney health . Sudden fluctuations in blood glucose lead to damage to the capillaries of the glomeruli of the kidneys, which causes the early development of chronic renal failure.
- The appearance of caries . Simple sugars are an ideal food source for pathogenic bacteria, which play a dominant role in the demineralization of tooth enamel.
- Development of gout . Sudden spikes in blood sugar cause an increase in uric acid concentration, causing the development or exacerbating the course of gout.
- Cognitive impairment . Diets with fast carbohydrates are associated with a decrease in memory and intelligence, and the early formation of dementia. That is why it is recommended to give as few sweet foods to the child as possible.
- Changes in liver function . The liver is able to convert about 50-100 grams of glucose at a time. An increase in this indicator leads to the development of fatty hepatosis, a severe disease associated with the replacement of hepatocytes by adipose tissue cells.
How to reduce consumption
Below are some tips that will help you reduce or completely stop taking sugar:
- Replacing sugary drinks. Instead of energy and carbonated drinks, as well as juices, you can use regular tea. And the addition of mint or jasmine significantly reduces the need for sugar.
- The use of natural sweeteners. The optimal sugar substitute for drinks is stevia. It benefits health and does not contain simple carbohydrates in its composition.
- Eating whole fruits. Fruit juices are deprived fiber (slow carbs), which are abundant in whole fruits.
- Taking protein food for breakfast. Eating protein in the morning reduces cravings for sweets for at least 6-8 hours.
- Fractional nutrition. Frequent (4-5 times a day) meals reduce hunger and make you give up snacks, which are often carbonated drinks and sweet bars.
- Increasing the proportion of spices in the diet. Using any spices (basil, pepper, cardamom, etc.) or products with a bright taste (lemon juice) reduces sugar cravings.
- Drinking a sufficient amount of liquid. Water deficiency in the body increases not only thirst, but also hunger, forcing you to take sweet food in excess quantities.
Conclusion
- Simple sugars are a harmful component of the diet. They can worsen the health of almost all organ systems.
- Excessive intake of sweet foods causes the development of obesity and early aging of the skin, stimulates the growth of malignant tumors and the formation of type II diabetes mellitus, worsens brain function, increases the risk of death from cardiovascular diseases.
- In order to reduce health risks, it is recommended to make efforts to minimize the proportion of simple sugars and increase the amount of complex carbohydrates in the diet.
