The Effects Of Too Much Sugar In The Diet

Many people consume too much sugar because it's added to so many foods. Sugar is even found in those that you don't normally think of as sweet, such as ketchup. Consuming too much sugar can affect your health in a variety of negative ways. Monitor sugar intake in your diet to avoid these risks and watch your weight.

Sources

Sugar can be natural or processed. It occurs naturally in fruits, vegetables, milk and some grains. Processed sugars are added to many foods and beverages. Some foods with high added-sugar content are soda, candy and other sweets, gum, some breakfast cereals, cookies, cakes, pies, syrup, packaged waffles, microwavable meals, condiments, jams, jellies, preserves, ice cream, yogurt, coffee drinks, alcohol and pastries. Check the packaging to determine how much sugar is in your food. The American Heart Association recommends limiting sugar to no more than half of your daily discretionary calories. For most American women, that's about 100 calories a day. For men, it's about 150.

Physical Health

Too much sugar from any source can lead to tooth decay, because it allows bacteria to grow, the Mayo Clinic explains. Excessive added sugar can also increase risk of heart disease because it raises triglyceride levels. Too much sugar can hurt the function of the immune system, the Ask Dr. Sears website adds, because white blood cells lose the ability to engulf bacteria.

Mental Health

According to the National Institutes of Health, some research suggests that sugar leads to increased hyperactivity, though other studies dispute this claim. In fact, parents may be more likely to report their children display hyperactive behavior if they believe their children have had sugar, even if they haven't. Some people who are particularly sensitive to the effects of sugar may notice differences in behavior, attention span and learning ability when they consume excess added sugar, Ask Dr. Sears reports.

Weight Gain

Added sugar may contribute to weight gain. Foods with added sugar are energy-dense, and energy-dense foods have high calorie content relative to their volume, so it takes a larger portion size and more calories to feel full. Because added sugar enhances taste, people may also continue eating high-sugar foods even when they're not hungry, the Mayo Clinic explains. Consumption of sugar-sweetened beverages may be associated with weight gain, research published in the "American Journal of Clinical Nutrition" in 2006 adds.

Nutrition

If most of your diet consists of foods high in added sugar, you may be skipping nutritious foods and lack important vitamins and minerals. Candy, cakes and cookies contain few vitamins and minerals. Cola, a major source of sugar, contains no vitamins or minerals. Diets consisting mostly of carbohydrates may be lacking in protein. Microwavable meals are often high in sodium.