ISLAMABAD, July 7 (online): In the short-term, eating too much sugar may contribute to acne, weight gain, and tiredness. In the long-term, too much sugar increases the risk of chronic diseases, such as type 2 diabetes and heart disease.
According to the Dietary Guidelines for Americans 2010-2015, on average, Americans consume 17 teaspoons (tsp) of added sugar each day. This adds up to 270 calories.
However, the guidelines advise that people limit added sugars to less than 10% of their daily calorie intake. For a daily intake of 2,000 calories, added sugar should account for fewer than 200 calories.
However, in 2015, the World Health Organization (WHO) advised that people eat half this amount, with no more than 5% of their daily calories coming from added sugar. For a diet of 2,000 calories per day, this would amount to 100 calories, or 6 tsp, at the most.
Some people experience the following symptoms after consuming sugar:
- Low energy levels: A 2019 study found that 1 hour after sugar consumption, participants felt tired and less alert than a control group.
- Low mood: A 2017 prospective study found that higher sugar intake increased rates of depression and mood disorder in males.
- Bloating: According to Johns Hopkins Medicine, certain types of sugar may cause bloating and gas in people who have digestive conditions, such as irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO).
- Sugar feeds bacteria that live in the mouth. When bacteria digest the sugar, they create acid as a waste product. This acid can erode tooth enamel, leading to holes or cavities in the teeth.
- People who frequently eat sugary foods, particularly in between mealtimes as snacks or in sweetened drinks, are more likely to develop tooth decay.
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