Introduction
Sweets are the heavenly package of sugar. Sugar, in small amounts, is fine, but too much can lead to weight gain, type 2 diabetes (increased blood sugar level), and other serious medical conditions. Unhealthy eating habits and aging are the risk factors for developing chronic diseases.
How Much Is Too Much Sugar?
Our body requires glucose to produce energy. Glucose is a type of sugar, and sugars are present in most natural sources like fruits. The sugar consumed will be broken down into glucose which the body can readily use. But added sugar, present in beverages and packed foods, is the villain. Sugar can make drinks and foods taste better. Added sugar can also act as a preservative, preventing the product's destruction.
The word 'sugar' usually implies sucrose or table sugar. Sugar can take various forms, like brown, white, corn syrup, or honey. Refined or processed sugar contains calories and provides quick energy but lacks nutrients. Added sugars are hard to identify from the packaging because they are usually listed as sucrose, corn syrup, fruit concentrate, nectars, malt syrup, maple syrup, or honey. Added sugar stays hidden in certain unexpected foods like bread, canned soups, or burger buns. It is essential to know the forms in which the added sugar can be found and to read the labels to know the type and amount of sugar added to the packed food.
What Are the Reasons to Crave for Sweets?
Older people sometimes tend to eat less. Eating inadequate food or skipping meals can make the person feel starving and crave certain foods. Some individuals have a sweet tooth and prefer eating sweets to get satisfaction. Sweets also can release serotonin, chemicals that make the individual feel good. Each time after consuming sweets, the person may get a good feeling, which makes them consume even more. This is how a person gets addicted to sweets. Over time, the tolerance increases, and the person may need an increased sweet dosage to satisfy them.
Sometimes the body and mind get confused detecting the emotion present. If an individual gets so tired, there will be a tendency to consume sugary drinks or sweets. Sometimes dehydration or hunger may also be expressed as sugar cravings. Diabetic patients may get hungry fast and have an increased tendency to eat sweets.
What Are the Health Problems Associated With the Consumption of Excess Sugar?
Excess sugar consumption can lead to many health issues, like:
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Weight Gain: Sugar is a carbohydrate that provides energy to the body. Excess sugar can lead to increased visceral fat accumulation, gradually leading to weight gain and obesity. It is the main reason an individual gets a huge belly, even without consuming too much fatty food. Obesity can further lead to diabetes (increased blood sugar level), high blood pressure, and high cholesterol. Increased sweet intake can also lead to constant inflammation in the body.
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Heart Disease: Overeating can lead to the storage of excess calories in the form of triglycerides (a type of fat) and low-density lipoprotein or LDL (bad cholesterol). Excess levels of triglycerides and LDL can cause heart diseases and block the blood flow to various organs. Obesity caused by excess sweet intake can also lead to increased blood pressure. Sugar can also lead to inflammation, increasing stress on the heart and blood vessels.
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Skin Aging: Excess sugar intake can damage collagen (a protein), which is responsible for maintaining the elasticity and hydration of the skin. As a result, the skin becomes dry, produces more wrinkles, and gets pigmented.
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Type 2 Diabetes: Insulin is a hormone produced by the pancreas that controls the glucose level in the bloodstream. In type 2 diabetes, the body either produces less amount of insulin or resists insulin. Excessive intake of sugar is associated with diabetes. In addition, obesity can also lead to the same.
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Increased Risk of Cancer: Consuming excess sweets can contribute to a seriously unfit eating pattern or obesity and indirectly contribute to cancer development. In addition, the increased inflammatory reaction is also a risk factor for cancer.
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Depression: High sugar consumption can lead to impaired memory power, depression, and anxiety in the elderly.
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Cellular Aging: Telomere, a DNA (deoxyribonucleic acid) protein, gets affected by consuming excess sugar. This results in increased speed in cellular aging and altered function.
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Decreased Energy Level: Sugar in adequate amounts is required to produce energy; hence it is the fuel. But excess sugar intake quickly increases the sugar and insulin levels, leading to increased energy. But this increase in energy stays for a shorter period and leads to a fluctuation in energy levels. A dip may then follow in the level of energy leading to tiredness.
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Fatty Liver: Excess sugar will be stored as fat in the liver. Increased sugar intake leads to increased fat deposition causing fatty liver.
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Kidney Disease: Increased sugar levels can affect kidneys, causing kidney diseases and ultimately leading to kidney failure.
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Dental Problems: Sweets can cause damage to the tooth by causing decay. It can be felt by the individual when sensitivity or pain arises. Increased blood sugar levels can also make the gums unhealthy, leading to inflammation, bleeding, and a loose tooth. If no proper care is given, it can lead to tooth loss.
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Gout: Gout is inflammation and pain in the joints. Type 2 diabetes may cause an increase in the level of uric acid. The uric acid crystals get accumulated in the joints, causing gout.
How to Cut Back on Sugar?
Cutting back on sweets is tedious, but if efforts are made, it will become easier to reduce the intake step by step.
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Older people like to have food in liquid form, especially as juices. Ready-made juices, soft drinks, and beverages contain more added sugar. Taking measures to reduce the intake of such fluids will help decrease the consumption of refined sugars.
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Knowledge about the ways sugar gets added to food will help study the ingredients and labels before buying packaged or processed foods.
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Eating natural sweet-containing foods like fruits, yogurt with fruits, oats with berries, or dry fruits while craving sweets will also be a great step towards a healthy lifestyle.
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If a person has an increased sugar craving, it is necessary to check the blood sugar level, as diabetic patients tend to experience more cravings.
Conclusion
Consuming sweets is fine and can bring happiness to a person with a sweet tooth. Moderation is the key to avoiding all the health problems associated with excess sugar intake. If required measures are taken, it will be easy to eliminate addiction to sweets and sugary drinks.
