This is the danger that occurs when excessive consumption of sweet foods
Who doesn’t like sweet foods? Whether sweet iced tea, cotton candy, candy, ice cream, or even chocolate will always be a favorite food. Sweet foods are often the target when you feel bad in the mood or need snacks to accompany your daily activities. There’s nothing wrong with eating sugary foods, it’s just that, even if sugar isn’t as bad as saturated fat, salt, or calories, you still need to limit your consumption of these sugary foods. The World Health Organization (WHO) provides recommendations for daily sugar intake, which is 5 percent of a person’s total daily calories.
In fact, behind the sweet taste of sugar, there are dangers that you should not take lightly.
What are the bad effects on health if you eat too much sweet food?
Here are some of the health problems that can arise if you consume too much sweet food.
Can’t stop eating
Leptin is a protein made in fat cells, circulating in the bloodstream, and circulating to the brain. Leptin is a hormone indicating that you are hungry or full. A study found that excessive sugar levels in your body increase the risk of leptin resistance. As a result, you will not stop to eat because your brain will not feel full even though you have eaten a lot. Leptin resistance is what will make you continue to eat which can result in an increased risk of obesity.
Increases the risk of diabetes and obesity
Robert Lustig, a pediatric neuroendocrinologist, states that consuming too many sugary foods will accumulate harmful belly fat and make your brain think you are hungry. As a result, fat deposits in the abdomen can be a sign of ill health, such as inflammatory problems and high blood pressure. In addition, a study conducted by John L. Sievenpiper et al stated that calories in sugar are much more dangerous. Adding sugar in food and drinks will have a more harmful effect. Fructose is associated with worsening insulin levels in the body and causes glucose tolerance, which is a determining factor for prediabetes or obesity.
Damage to the heart
Not only can it increase the risk of increasing weight, too much sweet food can also develop coronary heart disease. A study published in the Journal of the American Heart Association (2013) found that a molecule in sugar, glucose 6-phosphate, can cause changes in the heart muscle that can lead to heart failure. In addition, a study published in JAMA: Internal Medicine also found that people who consume sugar 17-21% of total calories will increase the risk of cardiovascular disease compared to people who consume sugar 8% of total calories.
Increase the risk of cancer
Every cell in your body needs sugar (glucose) to use for energy. The glucose will then flow to every cell in your body to improve brain function. Even without carbohydrates, your body will still make sugar from other sources, including protein and fat. So that if you eat too much sweet food, you will gain weight. Being overweight can actually cause changes in sex hormone or insulin levels which can increase the risk of developing breast, colon or uterine cancer. In addition, a study also found that too much sugar intake can increase the risk of certain cancers, such as esophageal cancer.
Then, how do you reduce sugary foods so you don’t overdo it?
Read the labels of the food or drink you buy
Usually, sugar is often hidden by other names such as invert sugar, molasses, sucrose (or any word that ends in “-ose”), brown rice syrup, honey, and maple syrup. If there are too many types of sugar contained in these foods, you need to think again about buying them. Or, you may need to switch to buying foods and drinks that are low in sugar.
Watch your food combinations
To minimize rapid increases and decreases in blood sugar, incorporate protein, healthy fats, and fiber in your diet. This combination can slow down the release of blood sugar in your body and keep you full longer.
Although at first eating less sugar is difficult. However, you still have to start from now. Take care of your health by paying attention to what you consume every day.
Hello Health Group does not provide medical advice, diagnosis or treatment.