People have been sounding warnings about the dangers of too much sugar for a long time. As early as 1957, John Yudkin, a professor of nutrition at Queen Elizabeth College in London, began arguing that when it came to heart disease and other chronic ailments, sugar — not fat — was the primary culprit.
The fructose—a component of table sugar and high-fructose corn syrup—in added sugars triggers your liver to store fat more efficiently, and in weird places. Over time, a diet high in fructose could lead to globules of fat building up around your liver, a precursor to nonalcoholic fatty liver disease, something rarely seen before 1980 || Adds weight.
A PLoS One study found that for every extra 150 calories from sugar available per person each day, diabetes prevalence rises by 1.1% || Diabetes.
You might expect sugar-curbing recommendations from the American Diabetes Association, thanks to sugar’s clear impact on the disease. But the reality is that heart disease and diabetes are intricately related: Heart disease and stroke are the number one causes of death among people with type 2 diabetes, accounting for 65% of those deaths || Heart hammer.
Added sugars cause excess insulin in the bloodstream, which takes its toll on your body’s circulatory highway system, your arteries. Chronic high insulin levels cause the smooth muscle cells around each blood vessel to grow faster than normal, according to The Sugar Smart Diet. This causes tense artery walls, something that puts you on the path to high blood pressure, and ultimately, makes a stroke or heart attack more likely || Blood pressure leading to stroke.
There is an unsettling connection between sugar and cholesterol. A study in the Journal of the American Medical Association found that, after excluding people with high cholesterol and/or diabetes and people who were highly overweight, those who ate the highest levels of added sugars experienced the biggest spike in bad cholesterol levels and dangerous triglyceride blood fats, and the lowest good (HDL) cholesterol levels. One theory? Sugar overload could spark your liver to churn out more bad cholesterol while also inhibiting your body’s ability to clear it out || cholesterol.
Much like street drugs, sugar triggers the release of chemicals that set off the brain’s pleasure center, in this case opioids and dopamine. And as they do with street drugs, people develop a tolerance for sugar, meaning they need more sugar for a feel-good “fix.” In rat studies looking at sugar addiction, when animals binge on the sweet stuff, they experience chattering teeth, tremors, shakes, and anxiety when it’s taken away || You will become a junkie.
You know the feeling. You grab a chocolate candy bar, and with it, get that brief jolt of energy. Soon to be replaced by unrelenting fatigue. Science shows it takes just 30 minutes or less to go from a sugar rush to a full-on sugar crash. This sugar spike-and-crash sets you up to want more sugar—a vicious cycle. To add insult to injury, The Sugar Smart Diet points out that sugar also triggers the release of serotonin, a sleep regulator. So much for an energy bump! || Reduced energy.
Sugar in your bloodstream attaches to proteins to form harmful new molecules called advanced glycation end products, or AGEs. These unwanted invaders attack nearby proteins, damaging them, including protein fibers in collagen and elastin, the components that keep your skin firm and elastic. The result of too much sugar? Dry, brittle protein fibers that lead to wrinkles and saggy skin || Wrecked face.
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