Top 10 Reasons To Restrict Your Sugar Intake

Everyone likes to consume sugary foods, but really few think of how much sugar they're taking in.

Top 10 Reasons To Restrict Your Sugar Intake

Besides naturally occurring sugars in foods such as fruit and milk, sugar is supplied to many other food products. It’s present in soda, candy, frozen yogurt, cakes, cookies, milk products similar to ice cream, etc..

Because there appears to be no stop to the amount of sugar in each product, people wind up consuming more sugar compared to what is advised for a healthy diet.

Sugary foods and drinks is given to hold empty calories and ordinarily in excess. Refined sugar contains no vitamins, no minerals, no fiber, no protein and no additional essential nutrients that are crucial for your well-being.

Each organ in your body is impacted by sugar, from your brain to your endocrine, digestive, cardiovascular and immune systems. Excessive sugar harms your health from head to toe.

Here are the top 10 reasons to restrain your sugar intake.

1. Cause Weight Gain

Top 10 Reasons To Restrict Your Sugar Intak: Weight Gain

With a lot of sugary treats and beverages, people (particularly children) are at an increased risk for obesity.

The empty calories present in sugar suppress your cells from burning fat and forces your insulin levels up and wrecks your metabolism. All these factors are accountable for weight gain.

A sugary diet gives way to your body producing lipoprotein lipase, a kind of enzyme which promotes your body to stash food in fat cells.

Sugar is also able of repressing satiety and raising ghrelin, the hunger hormone. This implies you wind up eating more, generally carbohydrate-rich foods that cause fat accumulation in the belly. Belly fat successively heightens the risk for heart disease and diabetes.

2. Brings Up Your Risk For Type 2 Diabetes

Top 10 Reasons To Restrict Your Sugar Intak: Type 2 Diabetes

Excessive sugar represents a recognized cause for insulin resistance and raised insulin in the blood, which are chief conducing elements in type 2 diabetes which now affects around 300 million people in the world. If you consume more sugar, it encourages a buildup of fatty deposits on the liver.

Overtime, it afflicts the performance of the pancreas, which successively cause insulin resistance.
Once the body gets resistant to insulin, the beta cells present in the pancreas sooner or later get damaged and lose the capability to make adequate insulin.

A high-fructose diet brought on dyslipidemia and hepatic and adipose tissue insulin resistance.

3. Gives Way To Liver Problems

Top 10 Reasons To Restrict Your Sugar Intak: Liver Problems

A diet overflowing in sugar could bear upon your liver health. Sugar is constructed from glucose and fructose, which are metabolized in the liver and changed into lipids. Thus, excess sugar signifies more work for the liver and overproduction of lipids, which successively impact liver function.

Additionally, high sugar intake stimulates a rise in the insulin level in the body and cause fat accumulation in the liver cells. This successively gives way to inflammation and scarring for the liver. As a matter of fact, it can heighten the risk for nonalcoholic fatty liver disease, which could lead to symptoms such as excessive fatigue, mild jaundice and dull abdominal discomfort.

High sugar intake is also connected to chronic inflammation in the body, another bad factor associated to liver health.

4. Damages The Heart

Top 10 Reasons To Restrict Your Sugar Intak: Damages Heart

Sugar isn't at all beneficial for your heart wellness. As a matter of fact, it's more adverse compared to fats as sugar hurts your heart and arteries, which successively heightens your risk for cardiovascular disease and a heart attack.

The fructose present in sugar heightens your low-density lipoprotein (ldl or ‘bad’ cholesterol) level and also squeezes your arteries. Simultaneously, it elevates insulin levels, which triggers the sympathetic nervous system, raising blood pressure and heart rate.

Hypertension gets your heart and arteries function harder, which heightens the risk for heart disease, heart attacks, strokes and other severe coronary conditions.

A sugary diet is also associated to heightened risk for anxiety, irritability, mood swings and also depression.

To function the right way, the brain requires a regular provision of chemicals like glucose and insulin. Still, once your brain acquires an excessive supply of these chemicals because of high sugar intake, it conduces to restlessness and anxiety.

High sugar intake could also decieve your brain into alcohol and drug addiction. Sugar brings out a neurotransmitter known as dopamine in the brain, which heighten the affinity towards habit-forming substances such as alcohol and different drugs.

5. Causes Anxiety and Depression

A sugary diet is also linked to increased risk of anxiety, irritability, mood swings and even depression.

In order to function properly, the brain needs a steady supply of chemicals like glucose and insulin. However, when your brain gets an excess supply of these chemicals due to high sugar intake, it leads to restlessness and anxiety.

High sugar intake can even trick your brain into alcohol and drug addiction. Sugar releases a neurotransmitter called dopamine in the brain, which increase the affinity toward addictive substances like alcohol and different drugs.

A 2015 study published in the American Journal of Clinical Nutrition suggests that high glycemic index diets may be a risk factor for depression in postmenopausal women.

6. Leads To Poor Oral Health

Top 10 Reasons To Restrict Your Sugar Intak: Oral Health

Sugary foods and beverages are also unfit for your dental and oral health.

There are a lot of bacteria present in the mouth which feed upon sugar.

Bacteria utilize fructose in sugar in order to produce lactic acid, which eats at tooth enamel and gives way to oral problems such as cavities and also bad breath.

Eating a dessert after dinner and not brushing your teeth before going to bed can harm your teeth as well as lead to that awful morning breath.


7. Gives You Sleepless Nights

Top 10 Reasons To Restrict Your Sugar Intak: Sleepless Nights

When it concerns disturbed sleep, you can place the fault on the dessert you ate up after dinner. Yes, sugar is also associated to poor sleep.

Intake of sugary foods also subdues the activity of orexin, a neurotransmitter which assists to control arousal, wakefulness and appetite.

Additionally, sugar consumption gives way to blood sugar spikes, which cause adrenal exhaustion. This successively afflicts sleep quality.

8. Countermines The Immune System

Top 10 Reasons To Restrict Your Sugar Intak: Immune System

High sugar consumption could also inhibit the immune system and gets you more prone to the common cold, flu and many other infections.

Sugar affects your white blood cells by contending with vitamin c for space in those cells. The white blood cells require vitamin c in order to eliminate bacteria and viruses. Hence, the more sugar you ingest, the fewer vitamin c can enter your white blood cells, leading in diminished immunity.

A weakly resistance not only gets you more defenseless to infections, viruses, flu and colds but also to cancer and many other severe diseases.


9. Affects Brain Health

Top 10 Reasons To Restrict Your Sugar Intak: Brain Health

A rich sugary diet is also unsound for your brain health.

Excess sugar could mar cognitive function. Too much sugar can bring down proteins in the body that are essential for memory and responsiveness. This could lead to difficulty recalling things such as where you've put your keys or what to take from the market.

High sugar intake also breaks up insulin signaling by engrossing molecules required for energy metabolism and synaptic plasticity. Weakened synaptic activity implies that communication among brain cells isn't right.

Furthermore, a high consumption of sugar is connected to metabolic syndrome in the brain, a cluster of conditions which can cause reduced cognitive function and also alterations to the brain structure.
Although not verified, sugar is additionally believed to be habit-forming as it provokes the discharge of dopamine inside the brain.

10. Speeds Up Skin Aging

Top 10 Reasons To Restrict Your Sugar Intak: Skin Aging

Last but not the least, high sugar intake isn't beneficial for your skin.

Sugar intake encourages a process called glycation, which can have you appear older compared to your age. In glycation, sugar adheres to and harms proteins such as collagen and elastin, which are crucial for smooth and flexible skin. As a matter of fact, glycation can have your skin more likely to droop and acquire wrinkles.

Sugar also induces inflammation in the body, which successively gives way to acne, wrinkles, and premature aging.

Additionally, sugar intake is associated to high blood sugar levels, which could bring down skin-protecting antioxidants. This gets your skin more predisposed to sun damage, another significant factor behind premature skin aging.