What happens if there is a lot of sweet

How to understand that you eat a lot of sweets

Sweet is notThe sweet danger of sugar / Harvard Health Publishing a mandatory component of the diet, so there is no strict standard, but only recommendations from different schools. You can refer to them.

What foods are considered sweet

Those that are high in free sugars. That there isWHO urges countries to cut sugar intake for adults and children / WHO monosaccharides (for example, glucose, fructose) and disaccharides (for example, sucrose) that are added to foods and drinks or originally containedSugar: the facts / NHS in honey, flower nectar, syrups, smoothies, fruit and vegetable juices and their concentrates.

The latter is especially interesting. In vegetables and fruits, in addition to sugars, there are other carbohydrate molecules in the form of large polymers, such as fiber. It takes time for the body to break them down. Therefore, they do not cause sharp jumps. blood sugar, and their consumption can not be limited. But when making juice and smoothies, the structure of the fruit is broken, and you get a lot of free sugars.

How to find out how much sugar is in foods

On some food labels indicateSugar: the facts / NHS not just the amount of carbs. So look for the inscription "carbohydrates, of which sugars." But remember that this designation is not only free sugars. For example, yogurt without added sugars may have 8 grams, but they are all from milk and are not free.

So if two foods contain the same amount of sugar, opt for raw fruit or milk.

How much candy can you eat

Since there is no standard, you can rely on the opinions of different scientists.

British doctors considerSugar: the facts / NHSthat the amount of free sugars obtained from food and drinks should not exceed 5% of the daily diet. This means that adults can have no more than 30 g of sugars (that's about 7 cubes) per day, and even less for children:

• from 7 to 10 years - no more than 24 g (about 6 cubes);
• from 4 to 6 years - no more than 19 g (5 cubes);
• up to 4 years, it is better to avoid sweetened foods.

American Heart Association recommendsThe sweet danger of sugar / Harvard Health Publishing no more than 24 g of sugar for women and no more than 36 g, or 9 tablespoons, for men.

It turns out that a day you can drink no more than 2-3 cups of tea with sugar or less than a can of cola. In the latest maybeSugar: the facts / NHS be 9 sugar cubes.

What happens if there is a lot of sweet

You don't have to cut out sugar completely to be healthy. It is enough to observe the measure. But if you don't, you may experience side effects.

Weight will increase

Sugar stimulatesL. H. Schneider. Orosensory self‑stimulation by sucrose involves brain dopaminergic mechanisms / Annals of the New York Academy of Sciences release of the reward hormone dopamine. Therefore, sometimes you really want to treat yourself to something sweet. And it can also be difficult to stop, and the risk of overeating increases.

In addition, in sweets there is often a lot of not only sugar, but also fatwhich are very high in calories. If you constantly consume more energy than you spend, canSugar / The Department of Health Victoria State Government earn extra weight.

You will be more tired

Sugar is a fast carbohydrate. He causesOvercoming Your Midafternoon Energy Slump / University of Rochester Medical Center a sharp surge of strength, because it is immediately absorbed into the blood. But in response to this, insulin is released. This hormone transports glucose into the cells of the body. So the sugar level drops again.

With constant overeating of sweets, the body adapts, and blood sugar drops too quickly. Therefore, for many people, half an hour after the cakes, fatigue rolls over and drowsiness.

The mood will worsen

Dopamine makesK.C. Berridge. The debate over dopamine’s role in reward: the case for incentive salience / Psychopharmacology the body to do something in anticipation of a reward. It is thanks to him that addiction develops, for example, to prohibited substances or to sweets.

At first, the mood improves after getting what you want. But in the long run, dopamine, on the contrary, leadsA. Knuppel, M.J. Shipley, C.H. Llewellyn, E.J. Brunner. Sugar intake from sweet food and beverages, common mental disorder and depression: prospective findings from the Whitehall II study / Scientific reports worsening mood and even the development of depressive disorders.

Your teeth will deteriorate

Teeth coveredSugar / The Department of Health Victoria State Government plaque, which consists of food debris, bacteria and their metabolic products. When there is too much sugar, the number of microbes grows because they love it. And they begin to actively secrete acids that destroy enamel.

Therefore, sugar abuse isSugar: the facts / NHS one of the main reasons for the development caries.

May increase the number of breakouts

acne ariseAcne / Mayo Clinic due to changes in the amount and composition of sebum and blockage of the ducts through which it is secreted. There are various factors that can exacerbate this.

For example, some researchers believe that sweets, along with dairy products, indirectly affectF. W. Danby. Nutrition and acne / Clinics in dermatology on the production of androgen hormones, which stimulate the sebaceous glands and lead to acne.

Skin ages earlier

Think of the skin as a mattress. In order for it to be elastic and keep its shape, it must have springs. In the skin, their function is performed by a protein collagen.

Excess sugar changesF. W. Danby. Nutrition and aging skin: sugar and glycation / Clinics in dermatology its structure. Glycation occurs: two molecules crosslink each other, lose their ability to recover and can no longer provide elasticity. As a result, the skin becomes flabby and looks older.

Increased risk of diabetes

Diabetes dangerous because it causes many complications: heart attacks, strokes, blindness, gangrene and others.

sweets on their own do not increaseSugar / The Department of Health Victoria State Government likelihood of developing type 2 diabetes. But a diet high in sugar leadsThe sweet danger of sugar / Harvard Health Publishing obesity is an important risk factor.

Can damage the liver

Foods with lots of added sugar increasesT. Jensen, M. F. Abdelmalek, S. Sullivan, K. J. Nadeau, M. Green, C. Roncal, T. Nakagawa, M. Kuwabara, Y. Sato, D. Kang, D. R. Tolan, L. G. Sanchez‑Lozada, H. R. Rosen, M. A. Lanaspa, A. M. Diehl, R. Johnson. Fructose and sugar: A major mediator of non-alcoholic fatty liver disease / Journal of hepatology risk of developing non-alcoholic fatty liver disease. Because of her cells startNonalcoholic fatty liver disease / Mayo Clinic accumulate a lot of fat and stop working normally.

The insidiousness of this condition is that a person does not experience any symptoms for years, except for fatigue and pain in the right side. And meanwhile he has risesThe sweet danger of sugar / Harvard Health Publishing risk of diabetes, heart attacks and strokes.

Sometimes fatty degeneration turns into an aggressive form - steatohepatitis. Then inflammation begins in the cells, and in order to limit it, coarse scar tissue appears. As a result, 5–12% of people develop cirrhosis, the final stage of cell replacement by a scar.

Increased risk of heart attack and stroke

Consuming a lot of sugar maybeThe sweet danger of sugar / Harvard Health Publishing increase blood pressure and exacerbate chronic inflammation. Both of these mechanisms provoke cardiovascular disease.

And as we wrote above, diabetes and fatty liver disease can also indirectly increase the risk of heart attacks and strokes.