Who doesn't like the sweetness of sugar? And, who can resist the temptation of sweet foods like pudding, chocolate or ice cream? Many people will love it because sweet foods or drinks are often considered more enjoyable for consumption.
Finally, without realizing it, sugar will easily get into your body in large quantities, both in the form of food /drinks. In fact, the World Health Organization (WHO) has recommended reducing sugar intake by less than 10 percent from daily energy intake - or even better if it is less than 5 percent.
The recommended limit for sugar intake for adults is 50 grams, equivalent to twelve teaspoons of sugar per person per day. While the American Heart Association (AHA) recommends children aged 2 to 18 years not to consume more than six teaspoons of sugar in their daily diet. The recommendation does not include sugar found naturally in milk, fruit or vegetables.
When you consume sugar, your body will get glucose from sugar. These glucose substances will be stored in the body as reserve energy. However, even though sugar can provide energy, you still have to limit sugar intake to your body. Because if not, the excess sugar in your body will have a negative impact on your health. Here are some consequences of consuming excess sugar in your body.
1. Always want to eat
Besides being able to overload the liver, excess fructose in the body can also disrupt the body's metabolic system by turning off your appetite control system. This condition triggers the body's failure to stimulate the production of the hormone insulin, increasing the production of the hormone ghrelin which plays a role in causing hunger, but decreases the production of the hormone leptin which plays a role in causing satiety.
This is evidenced in studies that show that excessive consumption of direct sugar /fructose can increase ghrelin production, and reduce the body's sensitivity to the hormone insulin. This is what makes you always hungry even though you have eaten a lot.
2. Abdominal fat
The more sugar you consume, the greater the risk of fat accumulation in your waist and abdomen. This can also increase the risk of obesity.
3. Dental caries
Dental caries occurs when bacteria that live in the mouth digest the remainder of carbohydrates from the food you consume, whether it's leftover sugar from the donuts you consume or something else. These bacteria will rot and produce acids which can destroy tooth enamel.
4. Heart damage
Sugar that enters the bloodstream from the digestive tract will be broken down into glucose and fructose. Unfortunately, fructose is not produced by the body in significant amounts - because it is not really needed by the body. Thus, consumption of excess sugar can make the body excess fructose which can overload the liver and cause fatty liver. This is what can trigger health complications.
5. Heart disease
Although the link between excessive sugar consumption and heart disease is not clear. However, a study in the Journal of the American Heart Association in 2013 stated that excessive sugar consumption can disrupt the way the heart organs work in pumping blood.
Other studies also show that consumption of excess sweet drinks can increase blood pressure and stimulate the liver to remove fat into the bloodstream. These two things can increase the risk of heart disease.
6. Metabolic dysfunction
Excessive sugar consumption can cause classic metabolic syndrome, such as weight gain, abdominal obesity, decreased HDL, increased LDL, high blood sugar, increased triglycerides, and high blood pressure.
7. Insulin hormone resistance
The more sugar you consume, the more hormone insulin will be produced in your body. The insulin hormone plays a role in helping convert food into energy. However, when the body's insulin levels and sugar levels are high, it will reduce the sensitivity of hormone production and make glucose accumulate in the blood. The symptoms experienced by this condition, called insulin resistance, are fatigue, hunger, brain fog, and high blood pressure.
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