sugar

Sugar has a bittersweet reputation when it comes to health. Sugar occurs naturally in all foods that contain carbohydrates, such as fruits and vegetables, grains, and dairy. Consuming whole foods that contain natural sugar is okay. Plant foods also have high amounts of fiber, essential minerals, and antioxidants, and dairy foods contain protein and calcium.

Since your body digests these foods slowly, the sugar in them offers a steady supply of energy to your cells. A high intake of fruits, vegetables, and whole grains also has been shown to reduce the risk of chronic diseases, such as diabetes, heart disease, and some cancers.

However, problems occur when you consume too much added sugar — that is, sugar that food manufacturers add to products to increase flavor or extend shelf life.

5 reasons why sugar is bad for you

1. Lack of nutritional value
Sugar is an empty calorie.
Adding it to foods and drinks significantly increases their calorie content without adding any nutritional benefit. The body usually digests these foods and drinks quickly. This means that they are not a good source of energy.
Consuming empty calories undermines the health benefits of consuming other foods and drinks that do have nutritional value. It can also cause imbalances, where nutrient deficits can lead to further health complications.

2. Weight gain
A significant risk of consuming excess dietary sugar is weight gain. In most cases, sugary foods and drinks are high in calories. Consuming too many of these products will lead to weight gain, even with regular exercise. There is strong evidence showing that excess dietary sugar is a cause of weight gain. As the body usually digests products containing added sugars more quickly, they do not offset hunger for very long. This can lead to eating more regularly throughout the day and a greater calorie intake overall.

3. Diabetes
There is a link between consuming sugary drinks and developing type 2 diabetes. It is not true that sugar causes diabetes. A high-calorie diet of any kind can lead to type 2 diabetes.
However, in most cases, diets high in sugar are high in calories. This can increase the risk of diabetes.
Sugary drinks are particularly problematic.
A meta-analysis of data from 310,819 people found that those with a high consumption of sugary drinks had a 26 percent greater risk of type 2 diabetes than those with a low consumption. The study defined “high consumption” as between one and two sugary drinks per day.

4. Tooth cavities
Sugar consumption can cause tooth decay, which may lead to the development of cavities. After eating sugar, bacteria in the mouth form a thin layer of plaque over the teeth. These bacteria react with the sugars present in foods and drinks. This reaction triggers the release of an acid that damages teeth. It is possible for the body to repair some of this damage itself. Over time, however, a diet high in sugar will cause lasting damage. This can lead to tooth cavities. Cavities are permeant holes that form on teeth.
Limiting the intake of foods high in sugar is one effective way to prevent tooth cavities.

5. Heart disease
High-sugar diets may increase the risk of heart disease.

The results of a 15-year study suggest that people with a lot of added sugar in their diet are significantly more likely to die from heart disease than people with minimal amounts of added sugar in their diet.

Again, research suggests that sugary drinks may be particularly problematic for increasing the risk of heart disease. This association may be because sugary drinks are high in calories, do not affect hunger, and provide an insufficient amount of energy.