Uncover the hidden dangers of too much added sugar in your diet. Learn how too much added sugar impacts your heart, brain, and overall health, and get tips to reduce your intake.
Sugar has a complicated reputation. Naturally occurring in foods like fruits, vegetables, grains, and dairy, these sugars are generally healthy. Foods containing natural sugars also come with beneficial fiber, essential minerals, antioxidants, protein, and calcium. Since your body digests these whole foods slowly, the sugar provides a steady supply of energy. A high intake of fruits, vegetables, and whole grains has even been shown to reduce the risk of chronic diseases such as diabetes, heart disease, and some cancers.
The Problem with Added Sugar
However, problems arise when you consume too much added sugar—the kind manufacturers put in products to enhance flavor or extend shelf life. In the typical American diet, top sources include soft drinks, fruit drinks, flavored yogurts, cereals, cookies, cakes, candy, and most processed foods. But surprisingly, added sugar also lurks in items you might not suspect, like soups, bread, cured meats, and ketchup.
The result? We consume far too much added sugar. According to the National Cancer Institute, adult men in the U.S. consume an average of 24 teaspoons of added sugar per day, equating to 384 calories. This significantly exceeds health recommendations.
“Excess sugar’s impact on obesity and diabetes is well documented, but one area that may surprise many men is how their taste for sugar can have a serious impact on their heart health,” says Dr. Frank Hu, professor of nutrition at the Harvard T.H. Chan School of Public Health.
Impact on Your Heart
Research underscores the link between too much added sugar and serious health risks. In a 2014 study published in JAMA Internal Medicine, Dr. Hu and his colleagues found a significant association between a high-sugar diet and a greater risk of dying from heart disease. Over 15 years, participants who got 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared to those who consumed only 8% of their calories as added sugar. “Basically, the higher the intake of added sugar, the higher the risk for heart disease,” explains Dr. Hu.
How Sugar Affects Your Body Beyond the Heart
Beyond cardiovascular concerns, excessive sugar intake can have widespread negative effects. Baylor Scott & White Health highlights several ways sugar impacts overall well-being:
Brain and Mood: While sugar can provide a temporary “high,” too much added sugar can lead to sugar crashes, causing jitteriness and anxiety. It has also been linked to a greater risk of depression in adults, contributing to inflammation and oxidative stress in the body.
Physical Health: Consuming too much added sugar can contribute to obesity, type 2 diabetes, fatty liver disease, elevated triglyceride levels, tooth decay, and high blood pressure. It can also cause digestive issues like bloating and promote inflammation in fat cells, leading to weight gain.
Chronic Inflammation: Particularly problematic is fructose from added sugars, which can cause chronic inflammation—a key factor in conditions like heart disease, diabetes, arthritis, and certain types of cancer.
Diabetes Risk: While not a direct cause, excessive sugar consumption can lead to weight gain, a significant risk factor for type 2 diabetes. Sugary drinks and processed foods are high in calories and can disrupt metabolic health, increasing insulin resistance over time.
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