It’s worse than I thought: 10 damage from excessive sugar consumption

Excessive consumption of sugars increases the risk of cardiovascular, inflammatory, degenerative and even neoplastic diseases

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Every now and then some guru appears on the internet starting a real war against carbohydrates. But should we really stop consuming this macronutrient, which is an excellent source of energy?

“Carbohydrates are macronutrients made up of carbon, hydrogen and oxygen atoms, which may have other elements in their composition. Also called sugars, carbohydrates or carbohydrates, their main function is to be a source of energy, but they also have a structural function”, explains nutritionist Marcella Garcez, director and professor of the Brazilian Association of Nutrology (ABRAN).

“They can be classified into simple and complex, where simple ones are the fastest source of energy for the body, while complex ones, in addition to dietary fiber, are sources of vitamins, minerals, natural sources of food antioxidants and have a higher Glycemic Index high, lower than that of sugars,” he adds.

Despite having their functions, excesses, especially simple ones, can be harmful to the organism as a whole, with direct and indirect damage.

Discover the main harms of excessive sugar consumption:

• Metabolic diseases

Obesity and diabetes are two of the metabolic problems that arise following a diet rich in sugars, especially sweets.

“Metabolic syndrome is a set of conditions including high blood pressure, high blood sugar levels, excess body fat, and abnormal cholesterol levels. Reducing excessive sugar consumption will reduce overall calorie intake, aid in weight loss, will help reduce total body fat and visceral fat, which is found between organs and increases the risk of heart attack and stroke. By reducing visceral fat we reduce the risk of diabetes mellitus and in already diabetic patients we improve glucose control, “he says Deborah Beranger, endocrinologist, graduated in Endocrinology and Metabology from the Santa Casa de Misericórdia do Rio De Janeiro (SCMRJ).

• Cancer

Excess carbohydrates can also promote the development of cancer.

“Cancer cells, like all other cells in the body, need energy sources to survive. While some cells derive this energy from oxygen, others, such as cancer cells, use sugar fermentation as an energy source. In this way, sugar, and more precisely glucose, can promote the development of cancer, as it nourishes tumor cells, which grow and spread throughout the body,” underlines the nutritionist.

• Kidney disease

Metabolic problems can lead to a cascade of damage, according to nephrologist Caroline Reigada, a specialist in intensive care medicine at the Brazilian Association of Intensive Care Medicine.

“Excess sugar also leads to increased inflammation, resulting in a risk of diabetes – which is the largest risk factor for chronic kidney disease in the world. Insulin resistance – a typical condition of type 2 diabetes – generates vasoconstriction – narrowing of the vessels – and retention of sodium and water by the body, as well as hardening of the blood vessels – which can damage the kidneys,” he explains the doctor.

• Aging of skin and hair

Sugar is currently considered one of the most consumed drugs due to the potential addiction it causes, according to dermatologist Cintia Guedes, member of the Brazilian Society of Dermatology.

“Sugar-rich foods bind to proteins in the skin, causing what we call glycation. When this connection occurs, collagen and elastin molecules break down, promoting the appearance of wrinkles and sagging skin,” she says.

It also causes damage to the hair, promoting hair loss and reducing its growth speed.

• Cellulite

Many people still associate problems like cellulite and localized fat with being overweight, but this has more to do with eating habits.

“When we see a thin woman we are not carrying out a body composition assessment, so she may have a high percentage of fat and resulting cellulite. We do not know the lifestyle of this thin woman or even the consumption of inflammatory foods that she eats,” explains Cláudia Merlo, Doctor of Cosmetology at the BWS Institute.

For cellulite, in addition to excess sugar, salt is also extremely harmful, as sodium worsens fluid retention.

“To combat this tissue disorder, it is necessary to use anti-glycating supplements such as Glycoxil to reverse the damage,” explains nutritionist Luisa Wolpe Simas, integrative nutritional consultant at Biotec Dermocosméticos.

• Tiredness and exhaustion

According to Marcella Garcez, excess sugar in the diet causes mitochondria, the central organelles of cells responsible for energy production, to lose efficiency and reduce energy production.

“Hyperglycemia (high blood glucose) affects more than 400 million people worldwide. At the cellular level, the study highlighted that too much sugar in the diet affects the integrity of the mitochondria, considered the cellular lung. Therefore, early metabolic events such as fatigue and tiredness may be indicative of the development of diabetes,” explains the nutritionist.

• Indirect damage to joints

Sugar is not directly responsible for joint damage, but it can occur indirectly, according to Marcos Cortelazo, orthopedic knee and sports traumatology specialist, member of the Brazilian Society of Orthopedics and Traumatology (SBOT).

“Higher sugar intake can lead to weight gain, which has a harmful effect on the joints,” says the doctor.

Sugar is also linked to inflammatory phenomena in the body which can have repercussions on the joints, according to the specialist.

• Circulatory problems

Excess sugar can be bitter on the heart. In addition to being related to obesity and diabetes mellitus, it also contributes significantly to increased cholesterol. Sugar can promote the onset of cardiovascular problems, causing, for example, the thickening and accumulation of fatty plaques within the walls of the arteries, resulting in blockage of these vessels.

“Depending on the artery affected, this condition can also lead to heart attacks, strokes and claudication problems, which is when you walk and have difficulty walking because there is no blood in your legs,” says vascular surgeon Aline Lamaita, a member of the Association the Brazilian Society of Angiology and Vascular Surgery.

• Damages oral health

Sugar is one of the big bads of oral health. “One of the main problems in this regard is the formation of cavities, which occurs when the bacteria present in the mouth metabolise the sugar we consume, making the pH of the mouth acidic and, consequently, causing the demineralisation of the tooth enamel and the appearance of tooth decay. And the worst thing is that this action begins a few hours after ingesting sugar. Furthermore, sugar also promotes the accumulation of bacterial plaque which, if not removed adequately, can also cause gingivitis and bad breath”, warns Hugo Lewgoy, dental surgeon and doctor of dentistry at USP.

To counteract the action of sugar on the teeth and prevent the onset of cavities and other oral diseases, the most important thing is to invest in brushing, which should be done with a toothbrush with preferably ultra-soft bristles.

• Fertility and gestational health issues

In addition to promoting obesity, which damages the quality and quantity of sperm and the ovulation process, excessive sugar intake in itself reduces the chances of becoming pregnant. Indirectly, according to obstetrician-gynecologist Fernando Prado, specialist in human reproduction, member of the American Society of Reproductive Medicine (ASRM) and clinical director of Neo Vita, excess sugar can predispose to obesity, which has a strong relationship with reproductive disorders.

“These conditions are associated with greater difficulty getting pregnant, a greater risk of repeated miscarriages and pregnancy problems,” explains Fernando. “Some studies indicate that high glucose levels in mothers with gestational diabetes trigger epigenetic changes in the developing fetus (changes in the fetus’s genetic activity due to environmental exposures), resulting in negative effects on the child’s health over time.”

Moderation is the watchword

The secret therefore to not harming your health is to focus on moderation, reducing sugar consumption to a maximum of one spoonful of ingredient per day. Since it is very difficult to reduce sugar intake in this way, especially since most foods contain some form of this substance in their composition, the recommendation is to take measures that can be taken to reduce the damage caused by sugar.

“For example, there are nutrients such as fibre, good fats and proteins which, if ingested together with refined carbohydrates, sweets and sugars, reduce the speed of digestion and absorption of sugars in the blood, reducing the glycemic index and preventing the level of blood sugars. Circulating glucose and insulin do not increase as rapidly,” concludes Marcella Garcez.

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Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.