If you love eating sweets, then you should read this. I don't believe in extremes in nutrition. But I also like to share evidence from research. Hence, when there is evidence for the side effects of excess sugar, I think we should take a moment to understand its long-term effects on health.
Why is Excess Sugar Bad For You?
There are different effects of sugar in the body. Here are 7 reasons as to why excess sugar is bad for you:
Increases inflammation:
Eating chocolate after lunch was a habit I developed a few years ago. I didn't know how severe the side effects could be. It's not just about that tiny piece of chocolate. But more about the cravings I developed throughout the day. I also ate more processed and sugary foods. Looking back, I know that it also increased my inflammation.
Have you heard of cytokines? Pro-inflammatory cytokines (1) are like alarm bells in your body. Just as alarm bells sound off when there's danger, these cytokines act as signals. Some cytokines trigger inflammation when your immune system is under threat (2). Eating excess sugar can fuel the production of these cytokines, which kickstart inflammation in your body (3).
2. Poor Gut Health:
I had stopped eating white sugar 4 years back. I can tell you that it's one of the most effective changes I have made. Researchers say that sugar can have similar effects on health as alcohol (4).
Additionally, a typical Western diet (rich in fat, sugar, processed meat and alcohol) can reduce the diversity of gut microbiota (5). This means the variety of good bacteria in your gut is reduced. Therefore, you can experience symptoms of gut dysbiosis (imbalance and poor digestive health).
3. Weight Gain and Risk of Obesity:
Let's start with the obvious: excess sugar can pack on the pounds. When we consume more sugar than our bodies need, it gets stored as fat. Over time, this can lead to weight gain. Also, it increases the risk of obesity, which comes with a whole set of health issues (diabetes, high cholesterol, risk of heart disease).
Furthermore, sugary drinks can increase your risk of obesity (6,7), fat accumulation (added sugar, 8,9 ), gout (10), diabetes (11) and heart disease.
4. Dental Woes: Cavities and Decay
Sugar loves to hang around in our mouths. Sugar provides fuel for bacteria that cause cavities and tooth decay. That's why it is best to limit sugary snacks. Also there is a lot of added sugar in drinks that you consume, like packaged juices or colas. Therefore, the more sugary drinks you have, the more damage to your teeth (12).
5. Accelerated Skin Aging
Believe it or not, sugar can contribute to premature ageing of the skin. Excess sugar in the bloodstream can lead to a process called glycation. This damages collagen and elastin, proteins that keep skin firm and youthful (13). Hence, cutting back on sugar may help maintain that wrinkle-free skin.
6. Increased Risk of Heart Disease
Too much sugar can mess with our heart health too. Research shows that high sugar intake can increase the risk of heart disease (14). Also, it can raise blood pressure, and increase inflammation, and cholesterol levels. Therefore, eating less sugary foods can improve your heart health too.
7. Energy Rollercoaster: Sugar Crash
Ever experienced that post-sugar high followed by a crash? Sugar gives us a quick burst of energy. But after the spike, blood sugar levels crash. This leaves us tired, irritable, and craving more sweets. Therefore, choosing healthy snacks can help stabilize energy levels throughout the day.
How Much Sugar A Day?
The maximum amount of sugar that you can consume is (Free sugar/ day)
Adults: 30 g (6 tsp)
Children (7-10 years): 24 g (5 tsp)
Remember, that the free sugar includes your table sugar, sugar found in honey, syrups, smoothies, fruit juices and purées. But free sugar does not include- natural sugars such as lactose in milk, or fructose in fruits and vegetables.
Natural vs. Refined Sugars
Natural sugars are found in fruits and vegetables. Therefore, they are healthier choices since they also have more vitamins, minerals, and fibre compared to white sugar. Brown sugar offers slightly more minerals. But it should still be consumed in moderation like any other sugar.
Jaggery Vs. Sugar: What's the Difference?
While both jaggery and sugar are sweet, they are quite different in terms of how they affect your health. Jaggery is a natural sweetener made from sugarcane or date palm juice, and it is less processed than regular sugar. It still contains some minerals like iron, magnesium, and potassium, making it a healthier choice for your body.
On the other hand, sugar is highly refined and doesn't have these nutrients. Both jaggery and sugar provide similar amounts of energy, but jaggery has a slightly lower glycemic index, meaning it won't spike your blood sugar as quickly as refined sugar.
So, while jaggery can be a better option for adding flavour and nutrients to your food, it's important to use it in moderation, just like sugar.
Is Brown Sugar Good for Health?
Brown sugar is white sugar mixed with molasses. Molasses gives it a darker color and the hint of caramel flavor. It also contains small amounts of minerals like calcium, potassium, and iron. These minerals come from the molasses. However, the nutritional difference between brown sugar and white sugar is quite less. Therefore, both should be used sparingly to manage overall sugar intake for better health.
How to reduce sugar in your diet:
Buy unsweetened plain yoghurt. Because most flavored yoghurts have added sugar.
Try sugar-free whole grains cereals (a major source of free sugar intake). Top it with seasonal fruits for natural sweetness.
While baking, replace some amount of sugar with sugar. Read the nutrition label before buying any processed food.
Comparison of Sugar Content in Popular Processed Foods
Food | Sugar Content (per serving) |
Soda (12 oz can) | 39 grams |
Candy Bar (1 bar) | 24 grams (depending on the brand) |
Fruit Juice (8 oz) | 25 grams |
Cereal (1 bowl) | 12 grams (varies by brand) |
Yogurt (1 cup) | 19 grams (depends on plain or flavored) |
Sports Drink (12 oz) | 21 grams |
Conclusion: Reducing Sugar for Better Health
Reducing your sugar intake doesn’t mean you have to give up sweetness altogether. By making small, mindful changes—like swapping sugary drinks for water or opting for healthier snacks like fruits, nuts, or yoghurt—you can significantly reduce sugar consumption while still enjoying delicious foods.
Start small, and you'll feel the benefits of reduced sugar on your energy, mood, and overall well-being.
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