Generally, table sugar is mainly sucrose, most of which is refined. The World Health Organization (WHO) recommends that adults should consume no more than 30 grams of sugar per day, which is equivalent to about 7 teaspoons. However, the intake of sugar in modern diets is often excessive, which has many negative effects on health. Understanding the disadvantages of sugar and the benefits of alternatives can help you better control your sugar intake and maintain a healthy life.
Disadvantages of sugar
1. Increase hunger
Eating too much added sugar increases the body's secretion of hunger hormones while reducing levels of appetite-suppressing hormones. This disrupts hormones and creates an imbalance that can make a person feel hungrier, which increases food intake and leads to weight gain.
2. Empty Calories
Added sugars are often called "empty calories" because they are high in calories but contain little protein, vitamins, or other beneficial nutrients. This means that eating added sugar only increases caloric intake without providing any substantial nutritional value.
3. Increased risk of disease
Excessive intake of sugar can lead to excessive calorie intake, which can lead to overweight and obesity problems. Being overweight and obese is a high risk factor for many diseases, including heart disease, cancer and diabetes. Excessive sugar intake may also lead to insulin resistance, further increasing the risk of diabetes.
The importance of controlling sugar intake
To maintain good health, controlling sugar intake is crucial. Reducing your intake of added sugar can help maintain a healthy weight and lower your risk of heart disease, cancer, and diabetes. This requires paying attention to hidden sources of sugar in your diet, such as processed foods, drinks and desserts.
