From marinara sauce to peanut butter, added sugar can be found in even the most unexpected foods.
Many people turn to quick, processed options for meals and snacks, which are often packed with added sugars.
As a result, a significant portion of their daily calorie intake comes from sugar. In the United States, the average mature people consumes about 17 teaspoons of added sugar daily, accounting for 14% of total calorie intake on a 2,000-calorie diet. For this reason, dietary guidelines recommend limiting added sugar to less than 10% of daily calorie intake. Here are 11 reasons why consuming too much sugar can negatively impact your health.
1. Can Lead to Weight Gain
Obesity rates are rising globally, and excessive consumption of added sugar—especially from sugary drinks is a major contributor. Beverages like sodas, juices, and sweetened teas are rich in fructose, a type of sugar that can increase hunger more than glucose, the sugar found in starchy foods. This makes it easy to consume large amounts of liquid calories, leading to weight gain.
2. May Increase Risk of Heart Disease
High sugar intake has been connected to an elevated risk of heart disease, the leading cause of death worldwide. Diets high in sugar can contribute to obesity, inflammation, high triglycerides, and high blood pressure—all risk factors for heart disease.
3. Linked to Acne
A diet high in refined carbohydrates and sugary foods may increase the risk of acne. High-glycemic foods, such as sugary snacks and beverages, cause blood sugar spikes that lead to increased androgen levels, higher oil production, and inflammation—all of which contribute to acne.
4. Increases Risk of Type 2 Diabetes
Excessive sugar intake is a well-known risk factor for type 2 diabetes. While sugar doesn’t directly cause diabetes, it contributes to weight gain and increased body calories, both of which increase the risk of developing the disease. Prolonged sugar consumption can also lead to insulin resistance, which raises blood sugar levels and further increases the risk of diabetes.
5. May Increase Cancer Risk
Consuming too much sugar may raise your risk of developing certain cancers. High sugar intake can lead to obesity, which is a significant cancer risk factor. Additionally, diets rich in sugar can increase inflammation and insulin resistance, both of which contribute to cancer risk.
6. May Increase Risk of Depression
A diet high in added sugars and processed foods has been linked to an increased risk of depression. Excess sugar consumption can cause cognitive impairments, memory problems, and emotional issues like anxiety and depression.
7. May Accelerate Skin Aging
While wrinkles are a natural sign of aging, consuming excessive sugar can speed up the process. High sugar intake increases the production of advanced glycation end products (AGEs), compounds that damage collagen and elastin—proteins essential for skin elasticity.
8. Can Increase Cellular Aging
Sugar may also speed up cellular aging. Telomeres, protective caps on chromosomes, shorten as we age, causing cells to become less efficient. Research shows that high sugar consumption can accelerate the shortening of telomeres, leading to faster cellular aging.
9. Drains Your Energy
Foods high in added sugar provide a quick energy boost, but this is followed by a rapid drop in blood sugar levels, known as a sugar crash. This fluctuation in blood sugar leads to periods of fatigue and low energy. A study on the effects of sugar on mood found that sugar consumption lowers alertness and increases fatigue within a short period.
10. Can Lead to Fatty Liver
Excessive fructose consumption is linked to fatty liver disease, a condition where excess calorie builds up in the liver. Unlike glucose, fructose is processed primarily in the liver, where it is converted into calories if consumed in excess.
11. Other Health Risks
In addition to the risks mentioned, excessive sugar intake can harm your body in numerous ways:
Kidney Disease: High fructose intake can raise urate levels, increasing the risk of kidney disease.
Dental Health: Sugar feeds bacteria in the mouth, leading to cavities as acids produced by the bacteria demineralize tooth enamel.
Gout: Excess sugar raises uric acid levels, which can lead to gout, a painful inflammatory condition affecting the joints.
Cognitive Decline: High sugar intake has been linked to impaired memory and increased risks of dementia,
