How much do you know about the impact of a high-sugar diet on your health?

Sugar is an important organic compound widely distributed in nature. The sucrose in daily consumption, starch in grains, cellulose in plants, and glucose in human blood are all sugars. Many foods are rich in sugars, including fruits, soda, bread, beans, potatoes, rice and wheat. The amount of sugar required by the human body varies depending on individual differences, age, gender, physical activity level and health status.

The Dietary Guidelines for Chinese Residents (2022) recommend: Control the intake of added sugars to no more than 50g per day, and it is best to control it below 25g.

High-sugar foods refer to foods that contain a lot of sugar, such as candy, cakes, desserts, soft drinks, etc. Excessive intake of high-sugar foods may lead to the following hazards.

1. Increased risk of mental illness

Excessive intake of high-sugar foods may be associated with mental health problems. Studies have found a link between a high-sugar diet and mental illnesses such as depression, anxiety, and attention deficit hyperactivity disorder (ADHD). High sugar intake may affect the balance of neurotransmitters and increase the risk of mental illness.

2. Increased risk of metabolic syndrome

Metabolic syndrome is a group of symptoms associated with an increased risk of cardiovascular disease and diabetes. Excessive intake of high-sugar foods may lead to insulin resistance, hypertension, and lipid metabolism disorders, thereby increasing the risk of metabolic syndrome.

Foods high in sugar can be addictive for some people. Excessive intake of high-sugar foods can cause the body to become dependent on sugar, making it more difficult to resist and causing cravings. This addiction can lead to continued high sugar intake and increase the risk of obesity and related health problems.

3. Increased risk of breast cancer

Some studies have found that excessive intake of high-sugar foods may be associated with an increased risk of breast cancer. A high-sugar diet may promote the occurrence and development of breast cancer by promoting chronic inflammation and affecting hormone levels.

4. Increased risk of cardiovascular disease

Excessive intake of high-sugar foods can lead to drastic fluctuations in blood sugar levels and insulin levels, which may increase the risk of cardiovascular diseases such as heart disease and stroke.

5. Damage to intestinal health

When high-sugar foods are digested, they are quickly fermented by harmful bacteria in the intestines, producing a large number of harmful metabolites. These metabolites may irritate the intestinal mucosa, cause intestinal inflammation and intestinal microecological imbalance, and increase the risk of enteritis, gastrointestinal diseases and intestinal infections.

6. Reduced immunity

The intake of high-sugar foods can weaken the immune system and make the body more susceptible to infection and disease.

7. Aggravation of inflammatory diseases

High sugar intake may induce or aggravate some inflammatory diseases, such as arthritis, inflammatory bowel disease and autoimmune diseases, etc. This is related to the inflammatory response and decreased immune function caused by high sugar intake.

8. Impairment of memory and cognitive abilities

A high-sugar diet may have a negative impact on the brain's memory and cognitive function. Excessive intake of high-sugar foods can lead to inflammation and insulin resistance, which may damage the function of brain neurons and increase the risk of Alzheimer's disease and cognitive impairment.

9. Accelerate skin aging

Excessive intake of high-sugar foods can cause glycation reactions, which can cause glycation of proteins, collagen, and elastic fibers in the body. This can lead to a loss of skin elasticity, the formation of fine lines and wrinkles, and accelerate the aging process of the skin.

10. Affects sleep quality

Excessive intake of high-sugar foods can cause dramatic fluctuations in blood sugar, which can lead to poor sleep quality. The energy crash and unstable mood caused by blood sugar fluctuations can interfere with the process of falling asleep and staying asleep, leading to insomnia and poor sleep quality.

The above are some of the potential hazards of high-sugar foods, but it should be noted that not all high-sugar foods have the same hazards. The key lies in the amount and frequency of intake. Reasonable control of the intake of high-sugar foods and strengthening a nutritionally balanced diet can help reduce the impact of these hazards on health.

In short, limiting sugar intake helps to stay healthy. The World Health Organization recommends controlling sugar intake and limiting it to less than 10% of total energy intake, especially limiting the intake of added sugars. Moderate intake of natural sugars naturally found in fruits, vegetables and dairy products is a healthy choice. For individual specific sugar intake limits and other dietary advice, it is best to consult a doctor or professional nutritionist.

This article was scientifically reviewed by Xin Xiaowei, nutritionist and deputy director of the Nutrition Department of the Cancer Hospital, Chinese Academy of Medical Sciences.