Ten Reasons To Limit Sugar Consumption

Although it is so sweet and we all enjoy eating it, sugar can be extremely harmful. There is a lot of talk about the dangers of over-consumption of confectionery, but their use worldwide is growing dramatically.

Here are 10 main reasons why you should limit sweets.

1. Decrease in blood glucose

Sugar is often the cause of a sharp drop in blood glucose. Unstable blood sugar levels lead to mood swings, fatigue, headaches and the desire to consume more sugar. This need resembles addiction - it forms a vicious circle in which sugar intake makes you feel temporarily better, but after a few hours you feel acute hunger again. Studies show that people who avoid sugar very rarely, if not at all, do not feel the need for sweets. They feel emotionally more stable and full of energy than those who often eat sweets.

2. Risk of obesity, diabetes and cardiovascular disease

Large-scale studies show that people who eat foods with a higher glycemic index (GI) are at high risk for obesity, diabetes and cardiovascular disease. These are most often high-sugar foods that quickly affect blood sugar levels. A new study suggests a link between high GI and various forms of cancer.

3. Sugar negatively affects the immune system

This statement is not based on human research. However, observations from experimental animals clearly show that sugar suppresses the immune system. More research is needed to understand the exact mechanism, but what is known is that with regular consumption of large amounts of sugar, infections and diseases are more common.

4. Chromium deficiency

Frequent consumption of foods high in sugar leads to chromium deficiency. If you eat a lot of sugar and other processed carbohydrates, you probably won't get enough chromium, and one of the main functions of chromium is to regulate blood sugar.

According to experts, most of us do not get enough chromium with food. Large amounts of chromium are found in various animal foods, seafood and fish, as well as in most plant products. Processed starch and other carbohydrates "steal" chromium from these foods. Nutritionists advise eating more whole grains and those rich in fiber.

5. Sugar accelerates aging

It contributes to sagging skin, which is the most characteristic sign of aging. Part of the sugar that enters the body is glycated, ie. adheres to proteins. These new molecular structures cause a loss of elasticity of all tissues in the body - both skin and organs and arteries. The more sugar circulates in the blood, the faster the damage occurs.

6. Damages teeth

Among all the other harmful effects of sugar, one of the main problems it causes is damage to the teeth. Processed carbohydrates often cause irreparable damage to tooth enamel, leading to premature tooth loss. 

7. Causes coronary heart disease

Sugar can cause gum disease, which in turn can cause heart disease. There is growing evidence that chronic infections, such as those resulting from periodontitis, play a role in the development of coronary artery disease. The most popular theory is that the body responds to a wide range of infections.

8. Sugar affects children's behavior and cognition

According to experts, one of the causes of attention deficit hyperactivity disorder (ADHD) may be the use of large amounts of sugar. Often, children with ADHD experience an overwhelming urge to eat foods with a high glycemic index, which in turn leads to hypoglycemia.

All foods with a high GI cause a rapid rise in blood sugar levels and cause a temporary surge of energy and hyperactivity. This inevitably leads to irritability, sleep problems and lack of concentration.

If low-GI foods are eaten for breakfast, blood sugar and energy levels will remain stable and this will allow the child to concentrate better and stabilize their emotions.

9. Sugar increases stress

When people are exposed to strong emotions, stress hormone levels increase. These chemicals are also released when blood sugar levels are low. For example, a piece of cake or chocolate triggers the release of stress hormones such as adrenaline, epinephrine and cortisol. One of the main things these hormones do is increase blood sugar levels, thus providing the body with a quick energy boost. The problem is that these hormones can make us feel restless and irritable.

10. Sugar takes the place of important nutrients

Studies by nutritionists and dietetics show that people who consume the most sugar have the lowest absorption of vital nutrients, especially vitamin A, vitamin C, folic acid, vitamin B-12, calcium, phosphorus, magnesium and iron. . Unfortunately, the people who need these nutrients the most are children and teenagers, who consume the most sugar.