Sugar belongs to the human body needs one of the three major nutrients, but if the intake of too much instead of bringing harm to the organism, first of all, sugar intake over the over will cause excessive obesity, and secondly, it may also induce some diabetes, hypertension, cardio-cerebral vascular disease, the more serious also threaten the safety of life.

In July 2022, experts from the Chinese CDC published a study in the European Journal of Public **** Health, which found that from 1990 to 2019,?the number of deaths among Chinese residents due to overconsumption of sugar-sweetened beverages nearly doubled during the 30 years, and the mortality rate due to overconsumption of sugar-sweetened beverages increased by 35%.

The burden of cardiovascular disease and diabetes deaths due to excessive intake of sugar-sweetened beverages is particularly striking. Deaths from ischemic heart disease and diabetes have increased by 95 percent and 94 percent, respectively, over the past 30 years. The study authors noted that excessive intake of sugary beverages as a behavioral risk factor, along with overweight obesity, high blood pressure, red meat intake, alcohol consumption, and tobacco use, are all becoming more prevalent with social and economic development. Let's talk more about the dangers of excessive sugar intake.

Table of Contents:

I. Hazards to the body

II. Normal daily intake of sugar

III. Reasonable abstinence from sugar

I, the harm to the body

1, dental disease

often eat sugary snacks or carbonated beverages, because of the acidic or sweet drinks in direct contact with the teeth of the tooth enamel and destroy it, and the second is because of the sweet drinks lead to the loss of calcium in the body, which will make the teeth become more fragile, the teeth will be eroded by the sugar, the formation of Plaque further corrodes the teeth, forming dental caries, which is often referred to as tooth decay, is a manifestation of dental caries. In addition, it is also easy to cause gum infection, tooth sensitivity, tooth demineralization, etc., often eat sugar on the teeth can be very unfriendly.

2, leading to skin problems

Excessive intake of sugar can cause the skin to appear glycation, leading to a reduction in collagen synthesis, resulting in sagging skin and other problems. It can also lead to glycation of our skin keratin, resulting in excessive accumulation of free radicals in the skin, aging of the skin, laxity, enlarged pores, excessive oil secretion and other problems, which can easily lead to acne and seborrheic dermatitis flare-ups. It may also lead to a decrease in collagen synthesis, as well as excessive collagen loss. Collagen fibers and elastin fibers, which are made up of proteins, will harden, reduce elasticity and suppleness, and ultimately lead to sagging and stiff skin.

Sweets can induce the production of a product that accelerates skin aging, which not only destroys collagen in the skin and accelerates skin aging, but also leads to endocrine disorders and induces skin problems such as pimples and acne. It also causes oxidative stress, which further accelerates aging.

3, obesity

Mainly because sugar in the body will be converted to fat, if the intake of sugar exceeds the standard, beyond the body will be hoarded as fat, will inevitably lead to obesity. Excessive energy intake caused by increased blood sugar, unavailable sugar is converted to fat, resulting in the body is getting fat, obesity can cause high blood pressure, sleep snoring, hyperlipidemia, hyperuricemia, etc., and further damage to the body.

4, leading to diabetes, hypertension, cardiovascular diseases

The people who have high blood pressure eat too much sugar, it will lead to the body continue to elevate blood lipids, liver metabolic dysfunction, atherosclerosis, cardiac hypertrophy, etc., to increase the probability of the incidence of cardiovascular diseases, such as coronary heart disease; in addition to insulin resistance, extreme hunger, thirst or drowsiness of the symptom, untreated, will be further develop into diabetes.

The sugar present in sugary drinks is monosaccharides and disaccharides, which are easily digested and absorbed, resulting in a rapid rise in blood glucose, which can easily lead to diabetes, fatty liver, high blood cholesterol, high blood pressure and other diseases.

5, induced cancer

As early as 2004, the U.S. National Cancer Institute disclosed the link between colon cancer and high-sugar foods. Subsequently, a survey of cholangiocarcinoma patients found that those who ate more sugar had a significantly greater risk of developing cholangiocarcinoma. Another survey conducted in 21 developed countries showed that refined sugar intake was a possible trigger for breast cancer in older women. Especially for adolescents, obese children have a greater chance of developing pancreatic, bladder, stomach and bowel cancers in the future than children of normal weight.

So that high sugar food is also one of the high-risk factors that increase the risk of cancer, and there is a correlation between high sugar food intake and the increased risk of esophageal cancer, pleural cancer, intestinal cancer, bile duct cancer, endometrial cancer and other cancers.

In addition to the above mentioned hazards, there are many other hazards, such as affecting mental health, triggering gout and so on. Sugar addiction is comparable to drugs, will bring us very much harm, but sugar is one of the important nutrients needed by the body, that is, often referred to as carbohydrates, can not be eaten more is true, but also never eat, then we should control the amount of sugar intake per day in the normal range, so that not only to supplement the nutrients, but also will not be too harmful to the body.

Two, the normal daily intake of sugar

The World Health Organization recommends that adults and children's sugar intake should be controlled at less than 10% of the total energy intake, equivalent to a daily consumption of no more than 50 grams of sugar, for example, a can of 330 milliliters of cola, containing 35 grams of sugar, and a lot of sweet drinks are not labeled with the composition and content of sugar. Unknowingly, a can of sugary drinks to drink, a day of sugar intake has exceeded the standard.

Day after day, more eat into the sugar will cause great harm to the health, the best control in the 5% below, that is, no more than 25 grams. The Dietary Guidelines for Chinese Residents also advocate? Adults daily added sugar intake of no more than 50 grams, and advocate the public to scientific dietary knowledge as a guide, reasonable control of sugar intake.

Three, reasonable sugar withdrawal

If you used to love eating sweets, milk tea, drinks and other things that contain a lot of sugar, and now have a sugar addiction, there is no need to be anxious about it, with the right way to quit sugar, gradual and orderly, to control the daily intake of sugar in a reasonable range.

1, gradually reduce sugar intake

Withdrawal from sugar addiction needs to follow the principle of gradual and orderly, can be in a few weeks to gradually reduce sugar intake, such as coffee drinkers less put a spoonful of sugar, or switch to low-sugar yogurt, etc., in order to avoid serious withdrawal symptoms;

2, the use of sugar substitutes

You can also borrow the substitutes for sugar instead of real sugar, such as stevia, xylitol and other Natural sugar substitutes;

3, exercise

When sugar addiction attacks, you can properly exercise to divert attention. At the same time, because exercise can help the body release endorphins, but also help to regulate the mood changes caused by the withdrawal reaction;

4, dietary regulation

Withdrawal of sugar addiction during the period, but also need to eat a lot of fresh vegetables, this kind of food is rich in vitamins and other antioxidants, in the sense that bring a sense of satiety at the same time can help stabilize blood sugar.

Excessive consumption of sugar has an impact on the body, but sugar, as one of the body's nutrients, is an important source of calories for the body, and not eating sugar is also detrimental to health. Although many foods also contain a certain amount of sugar, but only the sugar intake of food, but also can not guarantee the supply of the body and nutritional balance, if you do not eat sugar is easy to cause the body nutritional imbalance.

Long-term not eating sugar is easy to cause hypoglycemia, the right amount of sugar intake at the right time, can maintain the body's normal physiological function and health. Therefore, in order to their own health, usually eat sugar must control the amount of sugar, should not be too much intake, but also can not completely do not eat sugar, sugar on the human body has a certain importance, as long as the amount of consumption will not have an impact on health.

The reality is that many people are suffering from high blood pressure, poor memory problems, only to realize the harm of eating sugar, and even more people do not take it seriously, think that diabetes is the need to control sugar, as long as they keep blood sugar at normal levels, eating sugar will not have any effect on the body. But the threat to human health from eating too much sugar is far greater than the average person realizes. For the health of yourself and your family, you must control your sugar intake in your life. Every day to reasonably control the amount of sugar intake, balance the body's nutrition, strengthen the exercise, a healthy body is the root of all activities.