Baked goods, cakes, cookies, candies
Do you love eating these high-sugar foods?
Wait! Eating too much sugar can ruin your health
What negative impacts does sugar have on the body?
Is all sugar “bad sugar”?
Not at all!
These 3 types of sugar are considered “good sugars”
They help improve blood lipids and stabilize blood sugar
They alleviate and prevent constipation
Right at the end of the article~
Let me take you to learn more about it!
Yu Huanling
School of Public Health, Capital Medical University
Professor, Department of Nutrition and Food Hygiene
01
Eating too much sugar can ruin your health
1. Increases cancer risk:
While there is no direct connection between sweets and certain cancers, they may be potential triggers for cancer. Consuming excessive sugar can lead to obesity, which is a cause of various cancers.
2. Increases risk of malnutrition:
Consuming too many sweets raises blood sugar levels and suppresses appetite. Additionally, the metabolism of sugar in the body requires the consumption of various vitamins and minerals. Therefore, excessive sugar intake can lead to vitamin deficiencies, calcium deficiency, potassium deficiency, and other nutritional issues.
3. Increases risk of cardiovascular diseases:
Long-term excessive sugar consumption leads to the conversion of excess sugar into fat, which is stored in the body, easily resulting in obesity and increasing the risk of cardiovascular diseases.
4. Increases risk of diabetes:
Overeating sugar not only causes obesity but also reduces insulin sensitivity, thereby increasing the risk of diabetes.
5. Increases risk of cavities:
Regularly consuming sugar creates a breeding environment for bacteria in the mouth, which easily increases the acidic components in the oral cavity. Teeth are frequently attacked by acidic substances, leading to cavities and other oral diseases.
6. Increases risk of fatty liver:
After sugar is converted into fat, part of it is stored subcutaneously while another part accumulates on the surface of organs, which can not only cause fatty liver but also potentially lead to fatty heart and fatty spleen.
7. Accelerates skin aging:
When too much sugar is consumed, it can impact the formation of DNA and collagen, leading to accelerated skin aging.
02
Not all sugars are “bad sugars”?
The sugars that are not recommended primarily refer to added sugars, or sugars that are artificially added to foods, commonly including: sucrose, glucose, fructose, maltose syrup, corn syrup, and glucose-fructose syrup, etc.
According to the recommendations in the “Dietary Guidelines for Chinese Residents (2022)”: the daily intake of added sugars per person should not exceed 50 grams, and it is best to limit it to within 25 grams.
However, sugars are a large family, and some sugars are beneficial to health, such as β-glucan, oligofructose, pectin, etc.
