How can excess sugar in your diet harm you? Obvious and hidden problems

Do you know what happens when you eat a lot of sugar? Someone will think that they may gain weight, someone else will think more about the fluctuations in energy levels that make it difficult to work efficiently during the day. However, an excess of simple carbohydrates in your diet can have a whole host of other consequences that, while not so obvious at first glance, can be all the worse. And in our article today, we'll look at the biggest threats based on scientific studies.

Article content:

• May increase the risk of certain cancers
• May be behind skin problems
• Dissipates energy during the day
• Demineralizes teeth
• How much sugar is too much already?
• How to fight sweet cravings?

May increase the risk of some cancers

Let's start with something that may not be obvious at first glance, but it certainly makes sense. With caloric excess, which of course increased sugar intake can reliably help, you gain weight. Once a person is overweight or even obese, that in itself increases the risk of certain cancers. Similarly, excess carbohydrates are linked to an increased risk of type 2 diabetes and the development of heart disease. But in addition, sugar can also promote the development of inflammatory processes in the body, which may also be positively correlated with certain cancers. This issue has also been monitored in giant studies mapping the behavior of hundreds of thousands of respondents. They found that people with excess sugar intake in their diet faced an increased risk of developing both oesophageal and small bowel cancer.

May be behind skin problems

The fact that sugar can be behind skin problems is particularly evident in young people, who may face the appearance of unpleasant acne if they consume more simple carbohydrates. In fact, expert research has found that young people who consumed more sugar were 30% more likely to develop acne. But sugar isn't exactly ideal for older skin either. On the contrary, experts say that women with higher carbohydrate intake seem to have more wrinkles than women consuming less sugar. Older men typically don't have this problem too much, but for women it can be a complication.

One of the reasons for acne can be an excess of sugar in the diet.

It is linked to the development of depression

Although it may not be obvious at first glance, it seems that sugar can also affect your mood. So while a balanced, healthy diet is associated with a good mood, excess sugar in your diet can trigger depression, according to studies. On the other hand, it should be added that this effect can be highly individual, and for some people, eating something sweet occasionally can improve their mood during a busy day at work, for example. It is therefore still important to consume only a reasonable amount of sugar and to know how your body reacts to a higher sugar intake.

Decides the energy during the day

If you eat sugary food regularly, you've probably noticed its effect on your energy fluctuations throughout the day. These are primarily related to fluctuations in blood sugar levels, and as you might guess, this effect is highest in foods that are completely devoid of protein and fat (i.e. sugary drinks). In addition to affecting glucose levels themselves, sources suggest that the pro-inflammatory properties of sugar or the negative impact on neurotransmitter function may be the problem. Either way, it is a good idea not to consume carbohydrates in large quantities on their own, but rather as part of meals containing other nutrients.

If you feel tired during the day, this may also be due to excessive amounts of sugar.

Demineralises teeth

The last negative we will look at in our article today is the effect of sugar on demineralising teeth. Simple carbohydrates serve as food for certain bacteria in the mouth. This makes it easier for these bacteria to multiply, which is how tooth decay develops. But at the same time, bacteria also produce substances that have been shown to cause tooth demineralisation. The effect of sugar is well illustrated by the fact that people used to be less prone to tooth decay, although hygiene was certainly not at the level it is today. One reason for this phenomenon may be the lower proportion of simple carbohydrates in the diet.

How much sugar is too much?

Although optimal sugar intake can vary slightly depending on daily activity, weight and other factors, most sources say that a dose of around 60 grams per day is optimal. But the sad truth is that the average consumption in the Czech Republic is almost double that. In addition to the factors mentioned above, this can result in poorer immunity, as sugar can negatively affect the composition of gut bacteria. If you feel tired all day and the cause is not obvious, have constant sweet cravings, are getting fat or suffer from skin problems, try to focus on your dietary sugar intake. Once you reduce it, most complications should subside within a few days.

Sugar is also in foods that many wouldn't even consider. However, its intake needs to be kept in check.

How to fight sweet cravings?

If sweet cravings are bothering you, try increasing the amount of water you drink, eat more vegetables and fibre and get enough sleep. We've covered this issue more in a separate article, where you'll find out all the essentials. At the same time, you should know that sweet cravings can also be partly psychological, as sugars can also be addictive. Once you take them out of your diet for a few days and really stick it out, you will get used to them and won't miss them at all. This does not necessarily mean that you must never indulge in anything sweet again. There's nothing wrong with a piece of cake or some dessert, it's just not the best idea to eat them every day and have them in excess in your diet. If you follow the well-known 80/20 rule, for example, you don't have to worry about any of the negative effects mentioned above.

What to take away from today's article?

There are several important things you should take away from today's article. First of all, it is important that excess sugar is a very common thing in our society, but it should not be so commonplace. Simple carbohydrates can carry with them a number of negatives, in particular they can be behind skin and mental problems, demineralize teeth, wreck energy during the day or cause weight gain. Extreme situations then include cancer, type 2 diabetes or some form of cardiovascular disease. Try to focus yourself on what you eat and you will see that you will feel better and be much more productive.