These days it seems as though added sugar is a major part of everything we eat. Its in our favorite bag of chips, our favorite candy, and even the foods that are labeled as “healthy”.
Right now adults in the United States are getting 17% of their calories from added sugars. To add insult to injury children in the United States are getting 14% of their calories from added sugars.
This is not a good thing. Especially when you consider that it is recommended you get only 10% of your calories from added sugar.
Please note when we say added sugar we are not referring to the kind of sugar that occurs naturally in foods such as fruit.
Instead we are referring to things such as high fructose corn syrup, fructose, corn syrup and dextrose that are often added to processed foods and fast foods.
With that being said, here are 3 reasons you should consider limiting the amount of added sugars in your diet.
It Increases Your Risk of Developing Diabetes
Over the last 3 decades diabetes has become prevalent all over the world. And while there are many reasons so many people are developing this horrible disease, one of the most common ones is excessive sugar consumption.
The biggest factor is of course weight. Which can also be a result of consuming too much added sugar.
Anytime you consume high amounts of sugar for an extended period of time it causes you to become resistant to insulin.
Insulin is an extremely important hormone because it helps regulate blood sugar levels. When you are insulin resistant your blood sugar levels will rise causing you to be more likely to develop diabetes.
A study published on PubMed Central found that for every 150 calories of added sugar you consume on a daily basis, your risk of developing diabetes increases by 1.1%.
That means drinking just one can of your favorite soda on a regular basis can put you at greater risk of developing diabetes.
It Causes You To Gain Weight
Its no secret that the obesity rate all over the world has skyrocketed in recent years. And while there are many factors that can lead to one gaining weight, one of the main culprits is a diet high in added sugars.
Sugary drinks such as soda and juices are loaded with fructose. Fructose is a simple sugar that can lead to not only weight gain, but a host of health issues as well.
Consuming fructose in large amounts will lead to increased hunger. It can also cause you to become resistant to leptin, a very important hormone that tells your body when its time to stop eating.
The problem with sugary drinks is they make it easy for you to consume a ton of calories without even realizing it.
You just drink, and drink, and drink, and before you know it you have consumed 500 calories that have absolutely no nutritional value.
Research has shown that individuals who consume sugary beverages such as soda on a regular basis tend to weigh more than those who don’t.
Even worse is the fact added sugars have been linked to an increase in visceral fat, which happens to be the most dangerous kind of fat.
It Can Lead To Acne
What you eat plays a very big roll in how healthy your skin is, or isn’t. Research has shown that diets high in added sugars can increase your chances of developing acne.
Foods such as processed sweets tend to have a high glycemic index. Because of this they cause your blood sugar to rise at a rapid pace.
Sugary foods also cause your insulin levels to spike quickly. This combination of high sugar and high insulin levels can cause inflammation, androgen secretion and oil production.
Three key factors that often lead to the development of acne.
A study done on over 2,000 teenagers showed that frequently consuming added sugars increased the likelihood of developing acne by 30%.
Additionally, population studies have shown that urban, high income areas are more likely to develop acne when compared to rural communities that consume virtually no processed foods.
These two studies show that diet does indeed have a huge impact on whether or not an individual develops acne.
As you can see, a diet high in added sugars can have a negative effect on your health.
Not only can it lead to acne, but it can also lead to weight gain, diabetes, and a host of other dangerous health conditions.
The best way to protect yourself against these issues is to start limiting the amount of added sugars you consume on a daily basis.
For best results start by making small changes to your lifestyle. For example, if you currently drink 3 sodas a day, cut down to 2.
This may not sound like much but making gradually changes is the key to making permanent changes to your overall lifestyle.