Many people believe health risks are limited to fast food or fried foods, but the reality is that a daily food component is consumed in most homes without awareness and can be silently dangerous to health.
That component is added sugar, which is found in beverages, sweets, baked goods and many processed foods, and affects the body gradually.
Dr. Ahmed Sabri, a nutrition and obesity treatment consultant, said in an exclusive statement to “El Balad”: Added sugar is not just a sweetener, but has a significant cumulative effect on the body. Excessive consumption daily leads to physical and psychological health problems, and its effect often begins silently, without the person feeling the danger.
What is added sugar and why is it dangerous?
Added sugar is not limited to sweets only, but is found in carbonated drinks, canned juices, ready-made baked goods, sauces, and even some salty foods marketed as healthy. Most people are not aware of how much sugar they consume daily, and the body is in a constant state of stress as a result of this consumption.
Sabri adds, “The main problem is that the body does not show the effect of sugar immediately. The sweet taste gives a temporary feeling of happiness and energy, but hides behind it a disruption in blood balance and hormones.”
Long-term physical effects
Excessive sugar leads to a rapid rise in blood glucose levels, followed by a sudden drop that causes fatigue and constant hunger. This repeated fluctuation strains the pancreas and increases the likelihood of insulin resistance, which is the first step towards type 2 diabetes. Sugar also affects the heart, increases fat in the body, and accumulates fat in the abdominal area, which is one of the most dangerous types of obesity associated with chronic diseases.
He emphasized that added sugar reduces the efficiency of the immune system and makes the body more susceptible to recurrent diseases, and affects the quality of sleep and daily energy.
Psychological and behavioral effects
The effect of sugar is not limited to the body only, but extends to the mind and mood. Excessive sugar is associated with mood swings, increased nervousness, a feeling of mental fatigue, and even mild depressive symptoms at times. This represents due to the effect of sugar on the chemical balance in the brain, which makes the body and mood in a constant state of fluctuation.
How to reduce sugar consumption?
Sabri explained that Notice some practical steps to reduce daily sugar consumption, saying, “The matter does not require deprivation, but requires awareness and monitoring. You must read the ingredients of foods before buying them, reduce carbonated drinks and ready-made juices, and replace them with water or natural juices without sugar. Also, organizing meals throughout the day and eating meals rich in protein and fiber significantly reduces the desire for sugar.”
He pointed out that regular physical activity is very important for balancing energy and burning excess calories, and reduces the accumulation of fat resulting from sugar.
According to the University of Utah Health, consuming too much sugar can lead to packing on extra pounds, impact cardiovascular health, and increase the risk of diabetes. The American Heart Association recommends that men consume no more than 9 teaspoons, or 36 grams, of added sugar per day, and women no more than 6 teaspoons, or 25 grams.
Examples of hidden sugars include 2 slices of white bread (3g or 1 teaspoon of sugar), a fast food bean burrito (3g or 1 teaspoon of sugar), a small cup of flavored yogurt (10g or 2.5 teaspoons of sugar), one packet of flavored instant oatmeal (18g or 4.5 teaspoons of sugar), and a name brand energy bar (31g or 8 teaspoons of sugar).
Hopkins Medicine notes that excess sugar can add to your waistline and put your heart at risk. While a small amount of natural sugar is harmless, high intake of added sugars is linked to obesity, diabetes, heart disease, and even mental health issues.
