We are naturally attracted to the "sweet" taste. Sweetness evokes happiness in our minds, because it stimulates dopamine neurochemical effects in the brain, making us excited and happy. However, this euphoric effect is short-term, the negative effects soon follow. Excessive sugar may cause nerve adaptation in the brain's reward system, disconnecting eating behaviour from calorie needs, and causing overeating. Excessive sugar intake also can cause poor health conditions, including obesity, metabolic syndrome and inflammatory diseases [1].
The American Dietary Guidelines recommend that people limit sugar intake to less than 10% of their daily calorie intake. For people who eat 2,000 calories a day, this equals to 50 grams or about 12.5 teaspoons of sugar. According to the regulations of the American Heart Association (AHA), the maximum added sugar you should consume in a day is as below[2].
Men: 150 calories per day (37.5 grams or 9 teaspoons)
Women: 100 calories per day (25 grams or 6 teaspoons)
From another perspective, a 12-ounce can of coke has 35 grams added sugar, while a regular-sized chocolate bar has 30 grams added sugar.
The sugar we consume in our daily food is from either added sugar or natural sugar. The difference between added sugar and the naturally occurring sugar in foods such as fruits and vegetables, is very important. Fruits and vegetables can be regarded as healthy food, which contains water, fibre and a variety of nutrients. A small amount of fructose from fruit and vegetable can be harmless. However, because fructose is only processed by the liver, the liver converts part of fructose into glucose and releases it into the blood, and the rest is still converted into fat. This means those who wish to lose weight by eating only fruit may have to change their methods. Added sugar is the main ingredient in confectionery and is abundant in many processed foods (such as beverages and baked goods). The most common added sugars are common edible sugar (sucrose) and syrup. If you want to lose weight and optimize your health, you should try to avoid eating foods that contain too much added sugar. Because the sugar in these foods breaks down into glucose after entering the body, enters the body through the small intestine, and is transported to the whole body through blood circulation. Excessive intake of glucose that cannot be stored by muscles and liver is then converted into fat cell storage.
Many health experts suggest that we should eat less sugar, which is not only related to the health, but also the beauty. Excessive sugar intake will eventually cause dysfunction of insulin, leading to insulin resistance, which brings a series of problems. When sugar and protein or amino acid meet, a series of chemical reactions will occur. Any protein in the body can be "saccharificated" by glucose / fructose. This process will eventually cause inflammation and blood vessel damage. At the same time, after the protein is saccharificated, free radicals will greatly increase, causing damage to cell tissue. When the protein in the blood vessel is excessively glycated, it becomes rigid and loses its elasticity, which can potentially contribute to cardiovascular diseases such as high blood pressure and arteriosclerosis. Excessive glycation of protein is not good news for the brain either: it not only causes cognitive decline and even Alzheimer's disease, but also related to the depression[3]. For the skin, excessive glycation damages collagen, and a large amount of free radicals are also involved, so the skin gradually loses its elasticity and which causes wrinkles, the muscles on the face also gradually sag due to the lost of collagen . So if you want to fight aging, avoid sugar!
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By Allysian Scientific Research Board
References:
1. Impact of Sugar on the Body, Brain, and Behavior
Clara R Freeman， Amna Zehra, Veronica Ramirez, Corinde E Wiers, Nora D Volkow , Gene-Jack Wang Front Biosci Jun 1;23:2255-2266 PMID: 29772560
2. Dietary Sugars Intake and Cardiovascular Health: A Scientific Statement From the American Heart Association,
Rachel K Johnson, Lawrence J Appel, Michael Brands, Barbara V Howard, Michael Lefevre, Robert H Lustig, Frank Sacks, Lyn M Steffen, Judith Wylie-Rosett, American Heart Association Nutrition Committee of the Council on Nutrition, Physical Activity, and Metabolism and the Council on Epidemiology and Prevention
2009 Sep 15;120(11):1011-20. doi: 10.1161/CIRCULATIONAHA.109.192627. Epub 2009 Aug 24, PMID: 19704096 DOI: 10.1161/CIRCULATIONAHA.109.192627
3. Sugar Intake From Sweet Food and Beverages, Common Mental Disorder and Depression: Prospective Findings From the Whitehall II Study
Anika Knüppel , Martin J Shipley , Clare H Llewellyn , Eric J Brunner
Sci Rep 2017 Jul 27;7(1):6287. doi: 10.1038/s41598-017-05649-7.
PMID: 28751637 PMCID: PMC5532289 DOI: 10.1038/s41598-017-056
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