Excess sugar intake: The body's silent poison

Excess sugar intake: The silent poison of the body

Most of the tea, coffee, sweets or soft drinks we drink every day contain an invisible danger - sugar. Just as sugar is a symbol of taste in our lives, it silently sows the seeds of various diseases inside the body. This process is so slow and subtle that we do not realize it until some major problem in the body becomes apparent. Excess sugar intake has now become a global problem, which is considered the main source of fatal diseases like diabetes, obesity, heart disease and even cancer.

First of all, let's understand - what is meant by 'excess sugar'? The sugar that we usually use in cooking is refined sugar or white sugar. It is a mixture of fructose and glucose. The most harmful to our body is this refined or processed sugar, which only adds calories without any nutritional value. According to the World Health Organization (WHO), an adult should not consume more than 25 grams or 6 teaspoons of sugar a day. But many of us consume 50-60 grams of sugar a day, or even more, unknowingly.

Excess sugar intake first affects the insulin level in the body. After eating sugar, the body releases insulin to control blood glucose. But regular sugar consumption makes the body numb to insulin, which is called 'insulin resistance'. In this situation, glucose starts accumulating in the blood, which directly pushes us towards type-2 diabetes.

Sugar is not only responsible for diabetes, but it is also one of the main reasons for weight gain. The fructose part of sugar accumulates in the liver and converts into fat. This fat gradually accumulates in the stomach, waist and liver, creating 'visceral fat'. This fat is responsible for heart disease, high blood pressure, liver disease and metabolic syndrome. That is why today's children are developing liver problems at a young age, which is called Non-alcoholic Fatty Liver Disease (NAFLD) - this is a problem of fat accumulation in the liver without drinking alcohol, and one of the causes of this is sugar.

The effects of sugar are not only physical, but also have a profound impact on mental health. Sugar is like an addiction—it increases dopamine in the brain and provides temporary pleasure, which in the long run increases depression, anxiety, and boredom. Excess sugar intake in children has been proven to be a major cause of ADHD or hyperactivity problems. Even in adults, excess sugar reduces attention, weakens memory, and increases stress.

In addition, sugar destroys dental health. When exposed to sugar, bacteria in the mouth produce acid, which erodes tooth enamel and creates cavities. If children eat a lot of sweet foods from an early age, they are at risk of extensive tooth decay and infection when they grow up.

Another dangerous aspect is the relationship between sugar and cancer. Studies have shown that cancer cells divide rapidly using glucose. That is, those who consume more sugar create a suitable environment for cancer cells to grow in their bodies. Although more research is being done on the direct relationship, it is clear that sugar disrupts the normal functioning of body cells.

So how can we control our sugar intake?

First, eliminate refined sugar. This is the most dangerous. Small amounts of sugar can be consumed from natural sugar sources such as fruits, dates, honey, etc.

Second, identify hidden sugar sources. Soft drinks, chips, tomato sauce, baked foods, processed foods—these all contain a lot of sugar. A 250 ml cold drink contains about 30–40 grams of sugar—more than a whole day’s worth.

Third, reduce or completely eliminate sugar from tea and coffee. It will take some time to get used to the taste, but once you get used to it, you will understand for yourself—the taste of sugar now seems artificial.

Fourth, instill in children the habit of eating less sugar from an early age. They learn from what they see. The eating habits of the elders in the family teach children what they should and should not eat.

Finally, always be aware of your health. Sugar should be a tasteful relationship, but it should not become an addiction. Remember, sugar can be a symbol of joy in life, but its excessive use can turn life into sadness.