Updated: Apr 26
1. May Increase Your Risk of Depression: While a healthy diet can help you feel better, eating a lot of processed and added sugar may make you feel different.
You might even be more likely to experience depression as a result of it.
High sugar utilization has been connected to mental weaknesses, memory issues, and profound problems like tension and despondency.
Sugar's negative effects on mental health may be exacerbated by chronic systemic inflammation, insulin resistance, and a dysfunctional dopaminergic reward signaling system, all of which can be brought on by an increase in sugar intake.
A study of 8,000 people found that men with a daily sugar intake of 67 grams or more were 23% more likely to experience depression than men with a daily sugar intake of 40 grams or less.
Another study of over 69,000 women found that those who consumed the most added sugars had a significantly higher risk of depression than those who consumed the least.
Summary: Men and women may be more likely to suffer from depression if they eat a diet high in processed foods and added sugar.
2. May Accelerate the Aging Process of the Skin: Wrinkles are a sign of aging skin. Regardless of your health, they will show up eventually.
However, eating poorly can exacerbate wrinkles and accelerate skin aging.
In your body, reactions between sugar and protein result in the formation of compounds known as advanced glycation end products (AGEs). They are thought to be a big part of aging skin.
The production of AGEs, which may prematurely age your skin, is caused by a diet high in sugar and refined carbohydrates (38Trusted Source).
The proteins that allow the skin to stretch and maintain its youthful appearance are damaged by AGEs.
Skin loses its firmness and begins to sag when collagen and elastin are damaged.
To fully comprehend the connection between sugar and human skin changes, additional research is required.
Summary: Sugary foods can make more AGEs, which can make skin age faster and make wrinkles more likely.
3. Can Accelerate Cellular Aging: Telomeres are structures at the end of chromosomes that contain molecules that contain some or all of your genetic information. They Can Accelerate Cellular Aging
The caps that protect chromosomes from deterioration and fusion are called telomeres.
Telomeres naturally shorten as you get older, which makes cells age and break down.
Although telomere shortening is a natural part of aging, certain lifestyle choices can accelerate it.
It has been demonstrated that eating a lot of sugar makes telomere shortening happen faster, which makes cells age faster.
A pilot concentrate on 61 preschool-matured youngsters found that expanded utilization of sugar-improved drinks was related with diminished telomere length, meaning cell maturing.
Summary: Consuming an excessive amount of sugar can accelerate telomere shortening, which accelerates cellular aging.
4. Drains Your Energy: Foods with a lot of added sugar make your blood sugar and insulin levels go up quickly, which makes you feel more energetic.
However, this increase in energy is brief.
Products with a lot of sugar but no protein, fiber, or fat give you a brief boost of energy, but then your blood sugar drops sharply, which is called a crash.
Constant blood sugar swings can cause significant energy fluctuations.
A meta-analysis that looked at how sugar affects mood found that eating carbohydrates, especially sugar, makes you less alert within 60 minutes and makes you feel tired within 30 minutes.
Choose sources of carbs that are high in fiber and low in added sugar to avoid this cycle that uses up energy.
Matching carbs with protein or fat is one more extraordinary method for keeping your glucose and energy levels stable.
For example, for sustained, consistent energy, a small apple and a handful of almonds make a great snack.
Summary: Consuming foods with a lot of sugar can make you feel tired by making your blood sugar go up and then down.