Sweet food is tempting, you also might not miss the morning with a cup of sweet coffee and pancakes.
A series of donuts with flavors, you also will not miss cookies accompanied by a cup of hot tea.
Especially chocolate and ice cream
But as is well known today, some dangerous complications can arise from sugar consumption habits.
What are they?
The following side effects occur when you consume excess sugar
1. Always hungry
excess fructose in the body can also disrupt the body’s metabolic system by shutting down your appetite control system.
Such conditions cause the body’s failure to stimulate insulin production, increasing the production of the hormone ghrelin which plays a role in causing hunger, but decreasing leptin production plays a role in causing satiety.
This is proven in studies that show that direct consumption of sugar/fructose can increase ghrelin production, and reduce the body’s sensitivity to the hormone insulin.
This is exactly what makes you always hungry despite eating a lot.
2. Fat in the stomach
The more sugar you eat, the more it will increase the risk of fat accumulation in the waist and stomach. This can also increase the risk of obesity.
3. Dental caries
Dental caries occurs when bacteria that live in your mouth digest carbohydrate residue from the food you eat, whether it is leftover sugar in the donuts that you consume or more.
These bacteria will rot and produce acids that can damage tooth enamel/dentin.
4. Heart attack
Sugar into the bloodstream from the digestive tract is broken down into glucose and fructose.
Unfortunately, fructose is not produced by the body in significant quantities – because it is not needed by the body.
Thus, excessive sugar consumption can make the body excess fructose which can burden the liver and cause fatty liver. That, which can cause health complications.
5. Heart Diseases
Although the relationship between excessive sugar consumption with heart disease is unclear.
However, a study in the Journal of the American Heart Association in 2013 stated that excessive sugar consumption can cause interference with the heart’s work in pumping blood from organs.
Other research also shows that excess consumption of sugary drinks can increase blood pressure and stimulate the liver to get rid of fat into the bloodstream.
Both of which might increase the danger of heart disease.
6. Metabolic dysfunction
Excessive sugar consumption can cause classic metabolic syndrome, such as weight loss, abdominal obesity, decreased HDL, increased LDL, high blood sugar, increased triglycerides, and high blood pressure.
7. Insulin resistance
The more sugar you consume, the more insulin production in your body. The hormone insulin plays a role in helping convert food into energy.
However, when the body’s insulin levels and sugar levels are high, it will make hormone sensitivity decrease production and make glucose accumulate in the blood.
The symptoms experienced by this condition, known as insulin resistance, fatigue, hunger, brain fog, and high blood pressure
With the above reasons, you should limit your sugar intake, even better if you do not consume it. Then what are the benefits if you do not consume sugar?
What happens to the body after the reduction of sugar?
Sugar is one of the things that must be controlled intake, in addition to the oil and salt.
This is because too much intake of sugar can cause an imbalance of sugar in the blood in your body.
If it is persistent, can cause diabetes mellitus type 2. To avoid this, many are advised to reduce sugar. Then, if you reduce the sugar, what happens to the body?
How many spoons of sugar do you consume daily?
Have you ever counted how many sugars you eat in a day? not just table sugar you add to dishes of coffee or tea, but also the sugar content in foods, such as donuts, cakes, ice cream, candy, chocolate, dry foods, or other sweet foods.
The amount can be difficult to calculate and can be very large.
In fact, the American Heart Association recommends that the addition of sugar you consume no more than 9 teaspoons for men (equivalent to 36 grams) and 6 teaspoons for women (equivalent to 25 grams).
From now on, you should consider your sugar consumption, especially the consumption of sugar in beverages which are generally less aware.
Try to start reducing sugar in tea or coffee drinks, or substitute sweeteners low in calories.
Also, do not usually order sweet tea or other sugary drinks when you eat in a restaurant. Replace clean water.
What will happen to the body after reducing sugar
Reducing sugar not only reduces the risk of diabetes type 2. However, it can also improve your overall health. Well, here are the benefits you can feel in your body when you start to cut down on sugar.
1. The skin becomes healthier
Research shows that blood sugar can form a domino effect of a molecule called glycation.
Glycation is a process wherein the sugar molecules bind and destroy collagen and elastin in the skin.
This causes the skin to become less firm and elastic so that wrinkles appear easily. Thus, reducing sugar, your skin will look younger.
2. The heart also becomes healthier
Excessive consumption of sugar, in addition to effects on blood sugar also affects heart health.
Report on the prevention, excessive intake of sugar can increase insulin levels, which can then activate the sympathetic system, increase blood pressure and heart rate, according to James J. DiNicolantonio Pharmacist cardiovascular researchers to Heart Institute of St. Luke’s Mid-Atlantic in Kansas City.
A study in the journal JAMA in 2014 also showed that excessive sugar consumption (over 21% of the consumption of calories per day) may double the risk of death from heart disease compared to people who consumed 17-21% of calories of sugar per day.
3. Fat accumulation in the body can decreases
Sugar contains calories. That is, excessive sugar consumption can contribute to excess calories in your body.
These excess calories to store as fat in the body that makes you gain weight.
Conversely, reducing the consumption of sugar, which means that you also cut calories in the body, so you can avoid weight gain and obesity.
4. Brainwork Increase
Excessive consumption of sugar, in turn, can inhibit communication between cells in the brain, blocking the process of learning and memory, such as the conclusion of a UCLA study in animals.
This can be seen when you consume a lot of sugar in the morning can sleep, making you less concentrated.
For this, you need to reduce the consumption of sugar or switching to low-calorie non-sugar sweeteners.
The brain can not use sugar to become more energy-efficient if you do not eat too much.
5. The risk of developing diabetes decreases
Excessive sugar consumption can cause abdominal fat accumulation in the body.
This makes the risk of increased insulin resistance so that the risk of diabetes also increases. Now, reducing sugar intake, the risk of diabetes will be reduced.
When reducing the consumption of sugar, the body will produce less insulin and the liver will break more efficiently toxins stored in the body.