Unexpected harmful effects of eating too much sugar
Sugar is present in most processed foods from candy, soft drinks to salad dressing. When consumed in excess, sugar not only causes cavities or weight gain but also comprehensively affects physical and mental health.
Consuming too much sugar causes blood sugar levels to fluctuate erratically, leading to feelings of fatigue, loss of concentration and loss of sleep. At the same time, it increases the hormone cortisol, a factor that causes stress and chronic insomnia.
Many people who eat sweets often experience acne, dark skin, and rapid aging. The reason is that through glycation, the sugar binding to the protein causes collagen and elastin to be destroyed, leading to wrinkles and premature sagging skin.
Sugar also increases blood fat, reduces good cholesterol, thereby increasing the risk of cardiovascular disease. For the liver, fructose (found in soft drinks) easily converts into accumulated fat, causing non-alcoholic fatty liver disease.
Impact on brain and mood
Not only does it affect physical health, sugar also causes mental disorders. Studies show that people who consume a lot of sugar are at high risk of depression, anxiety and easily change their mood. A diet lacking in omega-3 and sugar reduces memory, learning and information processing.
According to Prof. Frank Hu, a nutritionist at the Harvard T.H School of Public Health. Chan: Supported sugar is the cause of the current increase in chronic diseases. We need to minimize daily sugar consumption".
He recommends: Adults should only consume less than 25g of added sugars per day and avoid drinking soft drinks more than once a week.
Effective ways to reduce sugar consumption
Prioritize natural foods such as green vegetables, fruits, and whole grains.
Read product labels to avoid other names for sugar (such as sucrose, HFCS).
Use spices like cinnamon and vanilla to increase natural sweetness.
Replace soft drinks with water, unsweetened herbal tea.
Practice bled eating, reduce dessert after main meals.
Get enough sleep, reduce stress to limit cravings.
