According to the World Health Organization, consuming more than 10% of total daily calories from added sugar can cause serious health problems. Recommendations emphasize that added sugar intake should be less than 5% of total daily energy, equivalent to about 25 grams (6 teaspoons) of sugar per day for adults. Excessive sugar intake is not only a factor in weight gain, but can also stimulate the body to accumulate visceral fat, increasing the risk of metabolic diseases.
One of the most obvious effects of eating too much sugar is an increased risk of type 2 diabetes. Consuming too much added sugar can reduce the body's ability to use insulin, leading to insulin resistance – a major risk factor for type 2 diabetes. Refined sugar, especially in soft drinks and processed foods, contributes to rapid increases in blood sugar levels, which causes the body to produce large amounts of insulin, increasing the burden on the pancreas and can eventually lead to diabetes.
In addition to diabetes, consuming too much sugar is strongly linked to heart disease. A study published in JAMA Internal Medicine found that people who consumed 25% or more of their total calories from added sugar were twice as likely to die from heart disease as those who consumed less sugar. Refined sugar not only causes belly fat, but also increases inflammation in the body, a major risk factor for heart disease.
A diet high in sugar also affects dental health. Sugar is a major cause of tooth decay. When sugar is consumed, bacteria in the mouth ferment it and produce acid, which can damage tooth enamel and cause serious dental problems.
