Sweet temptation: the truth about sugar

Do you like to improve your mood with chocolate or other desserts? Do you think sweets reduce stress? Have you ever wondered how sweets actually affect our health?

Why should you give up sweets, or at least reduce their consumption? In this article, we talk about the effects of excessive sugar consumption on the body.

For more research on the health benefits and harms of sugar, watch the video

To begin with, how much sugar per day is considered healthy?

The World Health Organization recommends reducing sugar consumption to 5-10% of the total calories during the day. For an average adult, this is no more than 50 g of sugar (10 teaspoons) per day. Children under the age of 3 should not be given added sugar at all. From 3 to 15 years of age, the daily sugar intake should be limited: make sure that children do not consume more than 25 g of sugar per day (5 teaspoons).

We remind you that sugar is not just sweets. Natural sugar (fructose and glucose) is also found in fruits and vegetables. Therefore, the above WHO recommendations do not mean that you should add 10 teaspoons to your tea or coffee every day. In addition, we get added sugar in processed products every day with our food.

Let’s move on to the possible consequences of overeating sweets.

Sugar can increase the risk of cardiovascular disease

A study published in the scientific journal «Circulation» found that consuming more than 2 servings of sugar (over 50 g) per day can increase the risk of cardiovascular disease.

Overconsumption of sugar increases the risk of cancer

A study published in the journal «Nature Communications» has established a link between the consumption of large amounts of sugar and an increased risk of cancer.

«Sugar can be classified as a poisonous substance that has a negative impact on our body, especially when consumed in large quantities,» the scientists emphasize.

Sugar can cause changes in the genetic matrix of our DNA and lead to the development of chronic diseases

Recent studies have shown that high blood sugar levels can lead to changes in epigenetic gene regulation. Scientists at the University of California, Los Angeles, studied the effects of a high-sugar diet on mice and found that «sugar may be responsible for changes in DNA that lead to the development of chronic diseases such as diabetes, cardiovascular disease, and cancer.»

«Studies have shown that excessive sugar consumption can lead to the development of inflammatory processes in the body, which can, in turn, lead to the development of chronic diseases,» the scientists say.

Sugar causes obesity

Scientists say that the problem of being overweight is related to carbohydrates, and sugar in particular. Thus, 135,000 people from 18 countries participated in studies comparing low-fat diets and diets with minimal carbohydrates. The results are impressive! People on low-fat diets died more often, particularly from heart disease.

Another study involving 50,000 women who ate a low-fat diet for 8 years showed no significant weight loss.

Scientists say that the overweight difficulty is related to sugar and carbohydrates in general. The researchers note that people on low-fat diets tend to overeat carbohydrates, which contribute to weight gain. So, according to the scientists, to control weight, you need to limit the consumption of foods such as cereals, white bread, rice, and potatoes, and add, for example, more fatty fish, avocados, and nuts.

Honey is no better than sugar

The first thing you think of when you decide to reduce the amount of added sugar in your diet is honey. But is it healthy to replace sugar with honey?

If you decide to reduce the calorie content of your diet, replacing sugar with honey is not such a good idea. After all, a tablespoon of sugar contains 49 calories, while a spoonful of honey contains 64.

Now let’s move on to the most interesting part.

So you’ve decided to give up sugar and switch to sugar substitutes. Be careful! Not all sweeteners are safe.

Can Sugar Substitutes Kill?

Aspartame, the most widely used sweetener, entered the global market in 1974. This sugar substitute is included in more than 6,000 products, including sweet soda, sugar-free chewing gum, Diet Coke, and Pepsi.

Long-term studies have shown a link between the constant use of aspartame in food and disorders such as cancer, heart disease, Alzheimer’s disease, epileptic seizures, stroke, dementia, intestinal dysbiosis, mood disorders, headaches, and migraines.

Aspartame is also associated with weight gain. Researchers say that foods that contain aspartame are labeled as dietary. Such a designation can mislead consumers into thinking that aspartame is a healthy substitute for sugar, but in fact it is not.

We remind you that in July 2023, the World Health Organization recognized that aspartame should be classified as a «possibly carcinogenic to humans» sweetener.

The “possibly” category is used when there is “limited” evidence in humans or animal experiments. It includes diesel, talcum powder, nickel, aloe vera, asian pickled vegetables, and a host of chemicals.

So, in order to live longer and in good health, we advise you to pay attention to the amount of sugar you consume every day. Keep in mind that honey, sucrose, fructose, dextrose, and fruit juice concentrates are all added sugars, the Ministry of Health of Ukraine warns. Therefore, read the composition of food and beverages on the label carefully.