9. Low Energy
Sugar is full of empty calories that are not providing any nutrition. Although eating sugary food gives you a quick energy boost, you will soon end up crashing and feeling fatigued.
Another reason behind feeling low in energy after eating sugar is that it causes a spike in blood sugar levels. This means your body is unable to store and absorb glucose properly, thus depriving your cells of the fuel they need to give you energy. This can cause constant fatigue.
Eating a lot of sugar also means you are most likely not eating enough protein and fiber, which are both important nutrients for sustained energy.
A balanced and nutritious diet is needed to prevent the rollercoaster of high energy dropping to a lethargic low feeling.
10. Poor Liver Function
A diet high in sugar can also affect your liver health.
Sugar is mainly made up of glucose and fructose, both of which are metabolized in the liver and converted into lipids. When you eat more sugar, your liver has to work harder. Also, the overproduction of lipids can further affect your liver function.
Plus, the spike in insulin in the body due to sugar intake can cause inflammation and scarring in the liver. In fact, it can increase the risk of nonalcoholic fatty liver disease.
A 2008 study published in the Journal of Hepatology found that fructose consumption is a risk factor for nonalcoholic fatty liver disease.
A later 2013 study published in the World Journal of Gastroenterology also found that fructose is a key player in the development of fatty liver disease.
Tips to reduce your sugar intake:
- Instead of sugary drinks, opt for plain water to quench your thirst.
- Avoid foods labeled fat-free or reduced-fat. Such products are often filled with added sugar to make them taste better.
- When buying any kind of prepackaged food, always read the ingredient list for added sugars.
- Choose whole foods over processed foods that contain added sugar.
- Lead a healthier, less-stressed lifestyle to reduce your cravings for sugary foods.
- Swap sugary foods for healthier alternatives like fruits.
- Start your morning with a healthy breakfast, not one that’s loaded with sugar.