Sugar naturally occurs in foods that have carbohydrates, for example, vegetables, fruits, grains, and dairy products. Researches have demonstrated that a diet rich in added sugars, including sugared beverages, baked products, candy, and sugary cereals, is a contributory determinant that causes weight gain and chronic health diseases.
Increased intake of unhealthy foods and sugar-sweetened soft drinks has been related to weight gain, as it is a significant source of calories with little or no nutritious value. High intake of added sugars is associated with a developing hazard of chronic diseases such as obesity, diabetes, non-alcoholic fatty liver disease, cognitive deterioration, cancer, and cardiovascular disease.
Researches indicate that people consume at least 20 teaspoons of sugar daily, as per United States (U.S.) government calculations. However, the American heart association suggests only 9 teaspoons of sugar for men and six teaspoons of sugar for women on daily basis to lead a healthy lifestyle. A survey on adults following an ad libitum diet with decreased consumption of dietary sugars exhibited a reduction of weight by 0.80 kilograms (kg). Contrarily, high sugar consumption was linked with a rise of 0.75 kg of weight. Excess intake of added sugars in processed foods is a major cause of obesity.
Effects of Sugar Lead to Obesity
Many scientific studies have revealed that sugar is a major risk factor of obesity in the following ways:
Sugar Is High in Empty Calories: Surfeit sugar intake leads to weight gain because it is high in empty calories and lacks essential nutrients. Hence, daily intake of foods high in added sugars leads to obesity.
Effects on Blood Sugar Levels: It’s quite confirmed that consuming sugary foods increases blood sugar levels significantly. Persisted high blood sugar (hyperglycemia) severely affects the body and causes obesity.
Replace Wholesome Foods: Consuming foods rich in added sugar replaces nutritious, wholesome foods such as fruits, vegetables, healthy fats, and proteins which can adversely affect weight and entire well-being.
Lead to Overeating: Consuming excess added sugar, especially foods high in fructose, can raise ghrelin levels. Researches propose that sweet-flavored foods stimulate some brain parts that might improve the longing for more sugary food, which later contributes to obesity.
Bad Effects of Sugar on Health – Overweight
Obesity rates are increasing globally, and added sugar, particularly from sugar-flavored drinks, is considered a major cause.
Sugar-flavored beverages such as sweet teas, sodas, and juices are filled with fructose (a kind of simple sugar). Absorbing fructose boosts appetite and craving for food. Moreover, extreme fructose intake can result in leptin resistance, an essential hormone that controls appetite.
Studies have invariably attested that people who consume juice and soda increase their weight. Similarly, consuming too many sugar-flavored drinks enhances visceral fat, a long belly fat linked with diseases such as heart disease and diabetes.
People who consume too much sugar consume too many calories, which can lead to weight gain. People should receive the majority of the calories from other foods, such as starchy foods (wholegrain wherever possible), fruits, vegetables, and other sugar-free foods to maintain a healthy, balanced diet.
Other adverse effects of sugar on health include increased risk of acne, cancer, depression, skin aging, cellular aging, lack of energy, stroke, and fatty liver.
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