Sugar is a type of carbohydrate found naturally in carbohydrate-containing foods such as fruits, vegetables, grains and dairy products. Like all carbohydrates, they are also a source of energy for the body. Consuming foods containing natural sugar is not a problem. Because plant foods contain high amounts of fiber, antioxidant components and essential minerals; dairy products contain important components for health such as calcium and protein. The body digests foods containing natural sugar slowly and the sugar in these foods can provide continuous energy to the cells. However, powder, cubes or glucose syrups obtained from foods containing natural sugar can enter the bloodstream directly and cause sudden increases in blood sugar. In addition, consuming high amounts of sugar with the diet can contribute to daily calorie intake and lead to health problems such as obesity, tooth decay and diabetes. Read on for more detailed information about the harms of sugar

What are the Harms of Sugary Foods?

Sugars separated from natural foods, in other words refined sugars, are simple and fast energy sources. However, they only provide energy and do not contain any important nutrients for health such as vitamins and minerals. They are generally widely used in the food sector. They provide flavor, color, volume and density to food products. They also act as a protector by preventing mold formation. A moderate level of refined sugar intake is acceptable in an adequate and balanced nutrition program. You can include sugar-containing foods in your diet to make up 10% of your total daily energy. 1 For more detailed information about healthy nutrition, you can read our article " Benefits of a Balanced and Regular Diet ". The harms of sugary food consumption include the following

May Cause Weight Gain

Sugar and sugar-containing foods are sources of empty calories. All studies on obesity generally indicate that excessive consumption of sugar-sweetened foods causes weight gain. Sodas, ready-made fruit juices and sugar-sweetened teas are produced using fructose, a type of simple sugar. Consuming fructose increases hunger and appetite more than the glucose found in starchy foods. Studies show that excessive fructose consumption can cause resistance to leptin, a hormone that regulates hunger and is responsible for energy balance. In other words, sugary drinks can increase hunger instead of suppressing it, leading to weight gain. At the same time, increasing the amount of abdominal fat, i.e. visceral fat, which increases the risk of developing diabetes and heart disease, is among the harms of sugar consumption.

May Increase Risk of Heart Disease

High-sugar diets can increase the risk of heart disease, one of the leading causes of death worldwide. In addition to causing weight gain and inflammation, they can also increase bad cholesterol and blood sugar levels, which can lead to increased blood pressure.

Sugar-sweetened beverages in particular have been linked to atherosclerosis, a disease characterized by deposits that clog arteries. In addition to heart disease, sugar consumption can also increase the risk of stroke

May Increase Risk of Type 2 Diabetes

Diabetes is a serious health problem that reduces the quality of life and can lead to death if left untreated. The number of people with type 2 diabetes is increasing worldwide every year. One of the main causes of type 2 diabetes is excessive sugar intake in the diet. Consuming high amounts of sugar causes weight gain and increased body fat. Both are risk factors for type 2 diabetes. In addition, long-term consumption of foods high in sugar can cause resistance to the insulin hormone secreted from the pancreas, which plays an important role in regulating blood sugar levels. Insulin resistance increases the risk of developing type 2 diabetes by causing blood sugar levels to rise.

May Increase Risk of Cancer

There have been some studies that show that excessive sugar consumption is associated with some types of cancer. Foods with high sugar content can increase the risk of cancer by causing weight gain and obesity. In addition, foods with high sugar content can increase inflammation in the body, leading to insulin resistance and indirectly the development of cancer cells. Sugary foods can be considered harmful to the body by increasing the risk of developing certain types of cancer, such as prostate, esophageal, stomach and pancreatic cancer.

May Increase Depression Risk

With adequate and balanced nutrition, the energy and nutrients the body needs can be met. In this way, in addition to having a fit body, both psychological and mental health can be protected. A diet program that includes foods with high sugar content can cause changes in mood and emotions, and increase the risk of depression. According to studies, the harms of sugary foods include cognitive disorders, memory problems, and emotional disorders such as anxiety and depression.

May Decrease Energy Levels

Foods that contain high amounts of sugar rapidly increase blood sugar and insulin levels, making a person feel more energetic and lively. However, this increase in energy levels is temporary. Although sugary foods have high energy, they are poor in protein, fat and fiber. Therefore, the rapidly rising blood sugar drops rapidly, causing a person to feel collapsed. It can cause imbalances in energy levels by causing large fluctuations in blood sugar. Studies have shown that sugar increases fatigue in the first 30 minutes after consuming.

May Cause Fatty Liver

Consuming foods high in sugar can increase fatty liver. Corn syrup, which is used in ready-made foods such as sodas, candy, and baked goods, is thought to be responsible for fatty liver. The fructose found in corn syrup can only be metabolized in the liver. Fructose is converted into energy in the liver and stored as glycogen. However, the liver can only store a certain amount of the fructose consumed. When high amounts of sugary products are consumed, the liver is overloaded and causes excessive fat accumulation in the liver. Excessive consumption of alcohol, which is a good source of pure sugar, is also directly related to fatty liver. For more detailed information about the negative effects of alcohol on the body, you can read our article, “ What are the health risks of alcohol? ”

May Increase Risk of Kidney Diseases

Consuming foods high in sugar means that blood sugar is constantly high. Constantly high blood sugar can damage blood vessels and increase the risk of developing kidney diseases.

Can Negatively Affect Dental Health

Sugar is the main source of nutrition for bad bacteria in the mouth. Excessive consumption of high-sugar foods can cause tooth decay. Bad bacteria, which feed on sugar, release acidic byproducts after consuming sugar. Acid can damage tooth enamel, leading to tooth decay.

May Increase Risk of Gout

Gout symptoms, an inflammatory disease characterized by pain in the joints, can be aggravated by the consumption of foods high in sugar. Excessive sugar consumption can also cause an increase in uric acid levels in the blood and cause gout.

May Accelerate Cognitive Decline

A diet high in sugar can cause brain function to slow down and memory to be damaged. This can lead to an increased risk of developing Alzheimer's disease, which is characterized by cognitive decline, and stroke

What are the Harmful Effects of Sugary Foods on the Skin?

The skin is the largest organ in the body and is the body's first connection to the outside world, especially harmful microorganisms. By giving the necessary importance to skin health, you can support the protection of general body health. Many studies have been conducted on the harms of sugar on general health and especially on the skin. Excessive consumption of foods and drinks with high sugar content has been associated with the development of acne on the skin. Sugar is a food with a high glycemic index and rapidly increases blood sugar. An increase in blood sugar also increases insulin levels. An increase in insulin can cause an increase in the production of androgen hormones, which increase fat production and inflammation. This can lead to increased fat production in skin tissues and acne.

In addition to causing an increase in acne formation, sugar’s damage to the skin also includes an increase in wrinkles. Wrinkles on the skin are natural signs of aging. With age, there is a decrease in the level of collagen, which provides structure and elasticity to the skin tissue. Although wrinkles on the skin are a natural sign of aging, factors such as poor eating habits and smoking can accelerate the skin’s aging process. For more detailed information about the damage caused by smoking, you can review our article titled “ What are the health damage caused by smoking ?”

After the sugar and protein taken in with food are broken down, compounds called glycation products are formed. These compounds are considered toxic substances and are excreted by the body. However, excessive consumption of high-sugar ingredients causes these compounds, called advanced glycation products, to be overproduced and cause damage to the skin tissue. It particularly damages the collagen and elastin proteins that give structure to the skin. When the structure of these two proteins is disrupted, the skin loses its inherent firmness and may have sagging and an increase in the appearance of wrinkles.

What are the Harmful Effects of Sugary Foods on Immunity?

The immune system is the first line of defense that protects the body from the effects of harmful microorganisms or chemical components. When microorganisms that tend to harm the body enter the body by passing through natural body barriers such as skin, mucosa or stomach acid, white blood cells are activated. They work to remove harmful microorganisms from the body. Studies have shown that high sugar consumption reduces the destructive effect of white blood cells on harmful microorganisms. There are many studies that foods with high sugar content negatively affect the immune response and increase inflammation in the body.

When sugary foods are consumed, blood sugar increases and insulin, which is responsible for distributing sugar in the blood to body cells, is secreted from the pancreas. When blood sugar is constantly high, in other words, when foods with high sugar content are consumed excessively, insulin is constantly secreted from the pancreas and after a while the cells become insensitive to insulin. This condition, called insulin resistance, is among the harms of sugar to the body. Insulin cannot do its job, that is, it cannot carry sugar in the blood to the cells. In this case, blood sugar is constantly high. Uncontrolled blood sugar suppresses the immune system by inhibiting the functions of immune system cells. The failure of the immune system to perform its normal functions reduces the body's ability to defend against disease-causing microorganisms and increases the risk of catching infections. In order to support immunity, you should stay away from foods with high sugar content and follow a balanced nutrition program. You can support your diet with foods containing vitamins that strengthen immunity and maintain your ideal weight by exercising regularly.

Source

https://www.betterhealth.vic.gov.au/health/healthyliving/sugar
https://www.healthline.com/nutrition/too-much-sugar
https://nadhealth.org/sugar-and-the-immune-system/