Sanjana Mahendru
Reducing your daily sugar intake is difficult but essential. This is because our diets already contain a sufficient amount of sugar from natural resources like vegetables, milk, fruits, beverages, etc., and any further consumption may have detrimental effects on our health. Keeping your sugar intake low is a standard medical recommendation. How does excessive sugar affect our health? It affects everything from mood and happiness to one’s liver, heart, and other essential body parts. Here are the three most important reasons it is important to limit one’s sugar intake:
- Increases Your Blood Pressure
The risk of dying from cardiovascular disease increases by twofold for people whose daily calorie intake contains at least 25% sugar compared to those who consume only 10% sugar. It’s shocking to know, right? But life-saving because you must know the type of food you should eat every day. Nearly all of the foods you eat include added sugar, which raises your insulin levels and stimulates the sympathetic nervous system. It causes an immediate rise in blood pressure and heart rate.
- Increases the Risk of Obesity, Diabetes, Liver and Heart Disease
Studies done recently reveal that people who consume a lot of sugar have a higher risk of developing diabetes than those who don’t. Additionally, eating an excessive amount of sugar will increase your weight and make you more susceptible to other diseases.
Another major fear of having a liver disease is excessive sugar consumption. Studies show that excessive sugar consumption leads to non-alcoholic fatty liver disease (NAFLD). Heavy metal poisoning and a viral infection are the two main causes of this type of liver disease, which is not related to alcohol consumption. Another sugar-rich diet will damage your blood vessels and raise your risk of developing heart disease.
- Increases the Risk of Cavities and Tooth Decay
Sending pastries, chocolates, and sweets is nowadays considered pampering your child, parent, or partner. But you should know that this is a risky game to play with their oral health. Cavities are a real risk if too much sugar remains on your teeth due to carelessness or other causes. The bacteria in your mouth will quickly transform the sugar in your mouth into acid. The enamel on your teeth will slowly dissolve under the acid’s attack. Gum disease is caused by bacteria overgrowth, resulting in red, swollen, and bleeding gums.
To lower your chance of acquiring cavities, your daily intake of sugar must be less than 10%. Brush your teeth twice daily with a toothpaste, or you can also try the Ayurvedic method known as Oil-pulling.
Tips to Avoid Eating Lots of Sugar
- Keep an eye on how much sugar you consume each day. Use the label that is placed on every meal you purchase. Avoid regular consumption of desserts, chocolates, and sweet snacks to maintain your sugar levels.
- Choose high-quality carbohydrates with no added sugar, such as whole grains, organic fruits, organic starchy vegetables, and others, to limit your daily sugar intake. This type of diet is rich in proteins, vitamins, and minerals, in addition to zero sugar.
- Get an adequate amount of sleep daily. This is because disrupting your sleep schedule will activate your hunger hormones, leading to more sugary food cravings (and even salty ones too).
The reasons don’t end here. These three major reasons, however, make it clear that limiting your daily sugar intake is crucial. Therefore, immediately begin cutting back on sugar if you care about your health. Avoid sugar-rich diets, regular eating of processed foods, and get enough amount of sleep to start leading a healthy and happy life.
