In the US, added sugars account for up to 17% of the total calorie intake of adults and up to 14% for children
Dietary guidelines suggest limiting calories from added sugar to less than 10% per day. Eating too much added sugar can have many negative health effects.
An excess of sweetened foods and beverages can lead to weight gain, blood sugar problems and an increased risk of heart disease, among other dangerous conditions.
For these reasons, whenever possible, follow a healthy diet based on whole foods.Experts believe that sugar consumption is a major cause of obesity and many chronic diseases, such as type 2 diabetes.
Here are 11 reasons why eating too much sugar is bad for your health.
1. Can Cause Weight Gain
2. May Increase Your Risk of Heart Disease
Consuming too much added sugar increases heart disease risk factors such as obesity, high blood pressure and inflammation. High-sugar diets have been linked to an increased risk of dying from heart disease.
3. Has Been Linked to Acne
4. Increases Your Risk of Type 2 Diabetes
5. May Increase Your Risk of Cancer
6. May Increase Your Risk of Depression
7. May Accelerate the Skin Aging Process
8. Can Increase Cellular Aging
9. Drains Your Energy
10. Can Lead to Fatty Liver
11. Other Health Risks
.Research shows that too much added sugar can also:
•Increase kidney disease risk; Negatively impact dental health; Increase the risk of developing gout (an inflammatory condition characterized by pain in the joints) can lead to impaired memory and have been linked to an increased risk of dementia.
Fortunately, simply focusing on eating whole, unprocessed foods automatically decreases the amount of sugar in your diet.
Here are a few tips on how to reduce your intake of added sugars:
•Swap sodas, energy drinks, juices and sweetened teas for water or unsweetened seltzer.
•Drink your coffee black
•Sweeten plain yogurt with fresh or frozen berries instead of buying flavored, sugar-loaded yogurt.
•Consume whole fruits instead of sugar-sweetened fruit smoothies.
•Replace candy with a homemade trail mix of fruit, nuts and a few dark chocolate chips.
•Use olive oil and vinegar in place of sweet salad dressings like honey mustard.
•Look for cereals,and snacks with under 4 grams of sugar per serving.