Side effects of sugar
Side effects of sugar are well known and there are many publications that prove the role of sugar in
different diseases. New research on fructose confirms the amount of damage sugar may bring to your immune system. Searching for even more reasons to reduce your sugar intake? There’s a lot of studies out there about what the different kinds of sugar can do to your health – which will likely be sufficient motivation to enjoy just how much of the sweet things you eat. In this post, we’ll discuss the different side effects of sugar on different systems of your body.
Table sugar is composed of two particles: glucose as well as fructose. Fructose occurs normally in honey, and also in small quantities in a variety of vegetables and fruit (squash, beetroots, sugar cane, and also corn, among others). It tastes sweeter than sugar, which is why it’s used in High Fructose Corn Syrup as well as a number of processed foods.
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Up until the early 1900s, the average American would eat about 15 grams of fructose daily, mainly from vegetables and fruits, as Harvard Health mentions. Now that number has escalated, and today, the average individual eats concerning 55 grams of fructose daily. We’ve recognized for the time that consuming excess sugar can have many negative effects on our wellness, and professionals think that fructose may be much more hazardous to us than sugar, as more research studies come out connecting it with a variety of significant wellness conditions.
The current research study backs this up. Most recently, a brand-new study published in the journal Nature Communications located that fructose can enhance inflammation, which suggests that it could also negatively affect our immune reaction.
“This research study by no means says people must quit eating fruit, as I have seen some individuals suggest online, but more minimizing the consumption of high fructose corn syrup that is located in certain beverages,” Dr. Nick Jones, the lead author of the study said.
Read on to get more information regarding what are the side effects of sugar and what kind of results fructose can carry on the body, according to the research study.
Inflammation one of the most common side effects of sugar.
“We find that a specific type of leukocyte called monocytes come to be a lot more irritated when cultured in fructose,” described Dr. Jones. “What that implies is, when we give them fructose as opposed to glucose, they generate even more proteins related to inflammation, called cytokines.”
Simply put, fructose can trigger cells in our body to become inflamed and this is one of the worst side effects of sugar. This kind of inflammation can harm cells and tissues, which in turn can result in systems in our bodies – like white blood cells in the immune system – not functioning as they should.
Potential Immune System Damages – second on a list of the worst side effects of sugar
A 2019 research located that dendritic cells, which are likewise essential to immune activation, also ended up being irritated when exposed to fructose in contrast to when they were subjected to sugar. However, even more, the research study is needed to figure out if and also exactly just how fructose may influence our body’s immune system’s response to a virus.
” We do not know yet just how fructose would certainly affect the body’s response to viruses,” said Dr. Jones. “As this work has actually simply been released, there is certainly extra [study] to do, specifically when taking into consideration viruses that target the liver, where fructose will certainly be extra plentiful.”
Excessive weight gain – the most well-known amongst all side effects of sugar.
All cells are able to metabolize glucose, yet just the liver can break down fructose in high amounts. When you consume excessive fructose, the liver transforms it right into fat, which can bring about weight gain as well as obesity.
The brand-new study attaching fructose as well as inflammation could additionally describe the web link between fructose and excessive weight, as persistent low-grade swelling is likewise connected with excessive weight.
Type 2 Diabetic issues – definitely one of the side effects of sugar.
When you consume large quantities of fructose, you might additionally be boosting your risk of type 2 diabetes. Lots of research, such as this 2013 study and also this 2009 study, has discovered that drinking fructose-sweetened beverages (like soda) can decrease your insulin level of sensitivity, which is a risk factor for developing kind 2 diabetic issues. There’s an inadequate study to definitively reveal that the enhanced risk of type 2 diabetic issues is because of the fructose itself, or due to the boosted calorie consumption – however, regardless, handling the number of sweet drinks you consume will lower your threat of creating type 2 diabetes.
What’s even more, some rat, as well as computer mouse studies, are discovering that fructose might impair insulin-signaling also create insulin resistance, although more study and human studies are needed to validate these findings.
Non-Alcoholic Fatty Liver Condition often results from excessive intake of sugar.
Non-Alcoholic Fatty Liver Illness (NAFLD) is a fairly brand-new condition that is related to the increase in obesity and also type 2 diabetes mellitus. The fatty liver creates when your liver creates way too much fat or does not damage the fat down effectively enough. In turn, NAFLD can lead to a lot more significant conditions like liver cancer and even liver failure.
According to a research paper released in 2018, proof recommends that NAFLD is linked to fructose consumption, which triggers fat to build up in the liver when the liver goes to break it down. Although more research is needed to validate this link, the study’s writers wrote that decreasing fructose consumption “may have a considerable benefit” in stopping fat from building up in the liver.
How much sugar per day is acceptable?
According to the World Health Organization, no more than 5 percent of total calories consumed per day should come from added sugars. Based on a 2000 calorie diet, this works out to about 24 grams or 6 teaspoons of added sugars per day.
The American Heart Association recommends that adult men consume no more than 9 teaspoons of added sugar per day (36 grams, about 150 calories).
Adult females should not consume more than 6 teaspoons of added sugar per day (24 grams, approximately 100 calories).
Side effects of sugar are well-known and widely published in both scientific pieces of research and health magazines. However, very often people are suffering from so-called sugar addiction. This is a real addiction, similar to alcohol, nicotine, and drugs. Those people need treatment because they can’t stop the use of sugar by themselves and thus all side effects of sugar affect their body’s well-being.