Sugar makes up to 14% of children’s daily caloric intake in the United States, and 17% of adults’. That is troubling, especially when we consider how sugar negatively impacts health, and that dietary guidelines suggest keeping sugar intake under 10%.

Sugar consumption has been proven to be a major cause of many chronic diseases, including obesity. Below are 10 reasons why sugar is harmful to your health.

Causes Weight Gain

Sugar contains empty calories and impacts blood sugar and hormones. Foods that are high in sugar are also less filling, and often displace healthy foods in our diet. What’s more, sugar has been shown to decrease appetite-suppressing hormones and increase hunger-promoting hormones, and research suggests that this results in us craving more sugary, calorie-heavy foods, making us overeat. 

Accelerates Aging

Consuming too much sugar causes decreased skin elasticity and premature aging, which leads to wrinkles and sagging skin.

Increases the Risk of Disease

There is a link between consuming a lot of sugar and diabetes, heart disease, and obesity as well as certain types of cancer. Sugar is also linked to fatty liver, kidney disease, gout, and cognitive decline.

Impacts Blood Sugar and Hormone Levels

Blood sugar levels that are consistently elevated can lead to weight gain, inflammation, insulin resistance, and impaired cell function, as well as fatigue, headaches, and mood swings.

Causes Tooth Decay and Gum Disease – Which Can Lead to Heart Disease

Sugar is the leading cause of tooth decay. It also plays a huge role in chronic infections and dental issues, which in turn play a role in the development of heart disease according to research. Reduce sugar consumption for dental and heart health. 

Impacts Cognition, Mood, and Stress

When your blood sugar drops after eating large amounts of sugar, stress hormones raise to compensate for the drop. This causes irritability, anxiousness, and even shakiness in some cases. One major study investigated what would happen if sugar and artificial coloring were reduced – academic performance improved by 15.7%.

Leads to Vitamin and Nutrient Deficiencies

Excess sugar consumption can lead to vitamin and nutrient deficiencies. In part, because we don’t get enough nutrient-rich foods when so many of our diets are composed of sugar and processed “foods,” and in part, because sugar interrupts our bodies’ ability to absorb nutrients. When sugar consumption is high, essential vitamins and nutrients, such as Vitamin B12, Vitamin C, and Calcium, are less likely to be consumed. As a result of overindulging in sugar and refined carbohydrates, Americans are deficient in many nutrients, including chromium, which regulates blood sugar levels. Children and teens are especially at risk for nutrition deficiencies since they consume the most sugar and require the most nutrition during their development.

The verdict is in: it’s time for sugar to get out – of your diet, that is. Lay a strong nutritional foundation by focusing on eating real, whole foods — and limiting sugar and processed junk.