The source of sweetness in drinks and food is generally sugar. The types of sugar that are usually added to drinks or food are quite diverse, ranging from granulated sugar, brown sugar , palm sugar, brown sugar, refined sugar , honey, to corn syrup.
Sugar is a carbohydrate that is a source of energy for the body. Naturally, sugar can be found in fruits or dairy products. Consumption of natural sugar is generally harmless because fruits and dairy products also contain other nutrients, such as fiber and calcium that the body needs.
Meanwhile, the added sugar that is usually found in sweet drinks and foods needs to be watched out for. If consumed too much, added sugar can trigger various health problems.
The Dangers Behind Consumption of Excessive Sweet Drinks and Foods
The recommended limit for sugar consumption is 54 grams or about 4 tablespoons per day. This limit is the total sugar from all the drinks and foods you consume in one day, including fruits, vegetables, whole grains, milk, sweetened tea, boba , coke, donuts, or cakes.
Daily sugar consumption that exceeds the limit can increase the risk of various diseases. The following are some of the health problems that lurk behind the pleasures of sweet drinks and foods:
1. Obesity
Excessive consumption of sugary drinks and foods is often the main cause of weight gain and obesity .
This is because sugary drinks and foods mostly contain simple sugars that can increase hunger, making you eat more.
In addition, excessive sugar intake can also interfere with metabolism and the body's ability to process fat and cholesterol.
2. Diabetes
Obesity due to consumption of sugary drinks and foods is known to increase the risk of type 2 diabetes . Not only obesity, excessive sugar intake continuously can also cause insulin resistance which triggers diabetes.
3. Heart disease
The risk of death from heart disease is known to be higher in people who like to consume sugary drinks and foods.
This is because excess sugar levels in the body can cause obesity, high blood pressure, and high cholesterol. These three conditions are risk factors for heart disease.
In addition, excessive sugar consumption can also cause atherosclerosis and stroke.
4. Acne skin
The next danger of sugary drinks and foods is to aggravate or cause skin breakouts. High sugar levels in the body can increase androgen secretion, oil production, and inflammation. These conditions can trigger acne on the skin.
In addition to causing skin breakouts, sugary drinks and foods can also aggravate wrinkles on the face and accelerate the skin aging process.
5. Cancer disease
Inflammation in the body, obesity, and insulin resistance due to excessive sugar consumption are known to increase the risk of cancer, such as breast cancer, prostate cancer, colon cancer, and esophageal cancer .
6. Tooth decay
Sugar is one of the main causes of tooth decay. Sugar from the intake of drinks and sugary foods that stick to the teeth will help bacteria produce acid and erode tooth enamel.
However, these conditions do not apply to natural sugars from fruits and vegetables. This natural sugar is relatively safe for dental health as long as it is consumed directly. If processed into juice or smoothies , the sugar in the fruit or vegetable will be released and actually trigger tooth decay.
7. Depression
Sugary drinks and foods are known to increase the risk of depression . This is because the sugar contained in sweet dishes can cause addiction, and increase levels of opioids and dopamine in the brain.
In order not to suffer from the various diseases above, make sure you consume sugary drinks and foods in reasonable quantities and do not exceed the recommended daily sugar consumption limit.
Well , there are some tips that you can apply to avoid excessive sugar consumption, including:
- Try to eat more fruits and vegetables.
- Limit added sugars in your processed drinks or foods.
- Drink plenty of water or choose sugar-free drinks.
- Choose drinks and foods that are low in sugar.
- Always check the sugar content listed on the packaging label before buying a beverage or food product.
