Sugar is a major part of the modern diet. From the sweet treats we love to the hidden sugars in ready-meals and fizzy drinks, it feels hard to escape the sweet stuff. However, for our health, it’s important that we try.

In recent years, a number of studies have shown the link between sugar and a range of health issues, from obesity to heart disease. So, what are the latest findings on the impact of sugar on our health, and what can we do to reduce our intake?.

Sugar and Our Body

Sugar is a type of carbohydrate. When we eat sugar, our body breaks it down into glucose, which our body uses for energy. However, if we consume more sugar than our body needs, the excess glucose is stored as fat.

This can lead to weight gain and ultimately, obesity. Additionally, high sugar intake has been linked to insulin resistance, which can lead to Type 2 diabetes.

The Dangers of Added Sugars

Added sugars are what we need to be most concerned about. These are the sugars that are added to foods and drinks during production or processing.

They can be found in sugary drinks, sweets, chocolates, pastries, jams, cereals, and many other processed foods. Unlike natural sugars that are found in fresh fruits and vegetables, added sugars have no nutrients and add only empty calories to our diets.

Negative Impacts of Sugar on Mental Health

Sugar has more than just a physical effect on our body; it can also impact our mental well-being. For example, research has shown that high-sugar diets can impact cognitive function, mood, and cause depression.

One theory is that sugar triggers the release of dopamine, a feel-good hormone, in our brains. There is some evidence to suggest that over-consumption of sugar can lead to a dopamine “crash,” which leaves us feeling low, lethargic, and irritable.

The Latest Research on Sugar and Disease

There have been many studies in recent years on the link between sugar and disease.

One of the most significant is a study published in JAMA Internal Medicine, which showed a link between added sugars and a higher risk of cardiovascular disease and death. The study analyzed the diets of more than 31,000 people and found that those who consumed more than 10% of their calories from added sugars had a higher risk of cardiovascular disease.

Another study, carried out in 2018, found that high sugar intake increases the risk of certain types of cancer.

The study, which looked at more than 100,000 people over a period of nine years, found that those who consumed more sugary drinks were at a higher risk of developing breast, colorectal, and endometrial cancer.

How to Reduce Your Sugar Intake?

There are several ways that you can reduce your sugar intake. The first step is to be aware of the hidden sugars in your diet. Read the labels of processed foods and try to avoid those that are high in added sugars.

Choose fresh fruits and vegetables rather than processed snacks. Swap your sugary drinks for water, herbal teas or sugar-free alternatives.

Reduce your sugar intake gradually to let your body adjust. Try using natural sweeteners like honey, maple syrup, or stevia instead of sugar. Cook from scratch when possible, so you can control the amount of sugar you use.

If you have a sweet tooth, try satisfying your cravings with healthier alternatives, like dark chocolate or fruit.

The Bottom Line

Less sugar can lead to more health benefits, including a lower risk of obesity, type 2 diabetes, cardiovascular disease, and certain types of cancer.

Although sugar can play a role in a balanced diet, it’s essential to be aware of the hidden sugars in processed foods and make an effort to reduce our intake. By doing so, we can reap the benefits of a healthier diet and a healthier life.