There are certain foods that are quite harmful to health, such as sugar. Society is becoming aware of it (increasingly) and its consumption is beginning to be limited. However, there is still a great lack of knowledge about it. We cut out when eating, for example, any type of pastry because we know for sure that it is full of sugars, but are we aware that other products such as sausages, sausages, ketchup or packaged juices are also characterized by having a large amount of sugar in their composition?
Why excessive consumption of sugar can harm our body? In this article we tell you all the possible negative consequences that it can cause you so that you can take action in this regard and you can have a much healthier diet from now on. Very attentive!
Why you should NOT abuse the consumption of sugar
There are many damages caused to the body by the excessive consumption of sugar. Here we list some of them:
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Appearance of cavities
Did you know that bacteria feed on simple sugars? The fact of consuming a large amount of sugar and having incorrect oral hygiene causes the bacteria to grow to the point of destroying the dental enamel and causing the appearance of cavities.
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Excessive hunger
Excessive consumption of fructose (a type of sugar) causes the body to become resistant to leptin (a hormone that controls hunger and appetite). Consequence? Instead of feeling satiated, all we get is wanting to eat more and more.
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Weight gain
The previous point has a great influence on this. Diets rich in sugars are highly caloric, but not only that. They do not satisfy hunger at all (as you have seen, they have just the opposite effect). In addition, this weight gain, if not kept under control, can end up leading to obesity with all the terrible consequences that this entails.
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Diabetes
The main triggering factor for diabetes is precisely the consumption of soft drinks, energy drinks, soft drinks and lemonades (products with high doses of sugar). People who drink one or two cans of these types of beverages daily are at high risk of developing diseases such as type 2 diabetes.
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Hypertension and cholesterol
Not only diabetes can develop due to excessive consumption of sugar. Glucose in high doses in our body can also trigger other health problems such as an increase in blood pressure or an increase in bad cholesterol in the body.
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Drop
Have you already convinced yourself to reduce the consumption of sugar in your daily diet? Well, there are still more negative consequences. Soft drinks and fructose can also cause gout, a disease caused by the accumulation of rich acid in different parts of the body, especially in the joints, soft tissues and kidneys.
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Nervousness
Normally we associate caffeine with feelings of stress, anxiety and difficulty concentrating on specific tasks. But… did you know that sugar can also cause nervousness?
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Acne
Another of the negative effects of taking too much sugar on a daily basis is the predisposition of the skin to suffer from the dreaded acne. That is why in the event that you suffer from continuous skin problems, you should avoid eating excessive amounts of sugar at all costs.
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How do I know if my sugar intake is excessive?
According to the World Health Organization (WHO) the sugar consumption of a person with a normal body mass should not exceed 5% of the daily caloric intake, that is, about 25 grams approximately (this would be equivalent to about six tablespoons of coffee).
If your daily consumption exceeds these amounts, it means that you should reduce it. As? Here are some guidelines or tips:
- Eat fresh food: give priority in your diet to fresh food (eggs, meat, fruit, fish…) over pre-cooked or packaged foods, which usually contain more added sugars.
- Craving for sweet? Opt for fruit: pear, apple, strawberries, pineapple… The sugar present in any of these fruits is a hundred thousand times better than that contained in industrial pastries, for example.
- Substitute sugar for other sweeteners: saccharin, maple syrup, honey, stevia, cinnamon… You will sweeten your desserts and they will be delicious!
- Substitute soda for other drinks: did you know that soda contains about 32 grams of sugar? Something incredibly excessive considering the daily amount recommended by the WHO. Of course, there are other much healthier alternatives: water, tea, infusions, iced coffee…