In July 2022, experts from China CDC published a study in the European Journal of Public Health, and found that from 1990 to 20 19, the number of deaths caused by excessive intake of sugary drinks in China almost doubled in the past 30 years, and the death rate caused by excessive intake of sugary drinks also increased by 35%.
The death burden of cardiovascular disease and diabetes caused by excessive intake of sugary drinks is particularly prominent. In the past 30 years, the number of people who died of ischemic heart disease and diabetes increased by 95% and 94% respectively. The author points out that excessive intake of sugary drinks as a behavioral risk factor, like overweight and obesity, hypertension, red meat intake, drinking and smoking, is becoming more and more common with the development of society and economy. Next, let's talk about the harm of excessive sugar intake in detail.
Directory:
First, harm to the body.
Second, the daily normal intake of sugar.
Third, give up sugar reasonably.
First, harm to the body.
1, dental disease
Often eat sugary snacks or carbonated drinks, because acidic or sweet drinks directly contact the enamel and destroy it. Second, because sweet drinks lead to the loss of calcium in the body, teeth become more fragile, teeth will be eroded by sugar, forming dental plaque to further corrode teeth and form dental caries, which is a manifestation of dental caries that people often say. In addition, it is easy to cause gum infection, dentin allergy, tooth demineralization and so on. Eating sugar often is very unfriendly to teeth.
2, leading to skin problems
Excessive sugar intake will cause saccharification reaction of skin, which will lead to the reduction of collagen synthesis, thus causing skin relaxation and other problems. It will also lead to glycosylation of keratin in our skin, leading to excessive accumulation of free radicals in the skin, skin aging, relaxation, large pores, excessive oil secretion and other problems, which are easy to cause acne and seborrheic dermatitis. It may also lead to the reduction of collagen synthesis and the rapid loss of collagen. Collagen fibers and elastic fibers composed of protein will harden, and their elasticity and softness will decrease, which will eventually lead to skin relaxation and stiffness.
Sweets can induce a product that accelerates skin aging, which will not only destroy collagen in the skin and accelerate skin aging, but also lead to endocrine disorders and induce skin problems such as acne and acne. In addition, it will also cause oxidative stress and further accelerate aging.
3. Obesity
Mainly because sugar will be converted into fat in the body, if the intake of sugar exceeds the standard, it will be hoarded as fat beyond the body's needs, which will inevitably lead to obesity. Excessive energy intake leads to high blood sugar, and the unusable sugar is converted into fat, which leads to the body getting fatter and fatter. Obesity can cause hypertension, snoring, hyperlipidemia, hyperuricemia and so on. And further damage the body.
4, leading to diabetes, hypertension, cardiovascular disease, etc.
Excessive sugar in patients with hypertension will lead to continuous increase of blood lipid, liver metabolic dysfunction, arteriosclerosis and myocardial hypertrophy. And increase the incidence of cardiovascular diseases such as coronary heart disease; In addition, it can also cause insulin resistance, extreme hunger, thirst or lethargy, which will further develop into diabetes if it is not treated in time.
The sugars in sugary drinks are monosaccharides and disaccharides, which are easily digested and absorbed, leading to a rapid increase in blood sugar, which is easy to cause diseases such as diabetes, fatty liver, hyperlipidemia and hypertension.
5, induce cancer
As early as 2004, the National Cancer Institute revealed the link between colon cancer and high-sugar food. Subsequently, the investigation of patients with cholangiocarcinoma found that people who eat more sugar have a significantly increased risk of cholangiocarcinoma. Another survey conducted in 2 1 developed countries shows that the intake of refined sugar is the possible cause of breast cancer in elderly women. Especially for teenagers, obese children are more likely to suffer from pancreatic cancer, bladder cancer, gastric cancer and intestinal cancer in the future than normal-weight children.
Therefore, high-sugar food is also one of the high-risk factors to increase the risk of cancer. The intake of high-sugar foods is related to the increased risk of esophageal cancer, pleural cancer, intestinal cancer, cholangiocarcinoma and endometrial cancer.
In addition to the above hazards, there are many other hazards, such as affecting mental health and causing gout. Eating sugar addiction is comparable to drugs, which will bring us a lot of harm, but sugar is one of the important nutrients that the human body needs, that is, carbohydrates. It's true that you can't eat more, but you must never eat. Then it is necessary to control the sugar intake every day in a normal range, so that it can supplement nutrition without causing too much harm to the body.
Second, the daily normal intake of sugar.
The World Health Organization recommends that the sugar intake of adults and children should be controlled below 65,438+00% of the total energy intake, which is equivalent to eating no more than 50g of sugar every day. For example, a 330ml can of cola contains 35g of sugar, and many sweet drinks are not labeled with the sugar composition and content. Unconsciously, if you drink a can of sugary drinks, your sugar intake will exceed the standard in one day.
Over time, eating too much sugar is very harmful to the health, and it is best to control it below 5%, that is, no more than 25 grams. The Dietary Guide for China Residents also advocates? Adults' daily intake of added sugar is not higher than 50 grams, and the public is encouraged to control the intake of sugar reasonably under the guidance of scientific dietary knowledge.
Third, give up sugar reasonably.
If you used to like sweets, milk tea, drinks and other things with high sugar content, now you have sugar addiction, you don't have to worry. You should quit sugar in the right way, step by step, and control your daily sugar intake within a reasonable range.
1, gradually reduce sugar intake.
Abstinence from sugar addiction should follow the principle of gradual progress, and gradually reduce sugar intake within a few weeks, such as drinking less sugar for coffee drinkers or drinking low-sugar yogurt instead, so as to avoid serious withdrawal symptoms;
Step 2 use sugar substitutes
You can also borrow sugar substitutes to replace real sugar, such as stevioside, xylitol and other natural sugar substitutes;
Step 3 exercise
When sugar addiction attacks, you can exercise properly to divert your attention. At the same time, because exercise can help the body release endorphins, it also helps to regulate the emotional changes caused by withdrawal reaction;
4, diet conditioning
During abstinence from sugar addiction, you need to eat more fresh vegetables. These foods are rich in antioxidants such as vitamins, which can help stabilize blood sugar and bring a sense of fullness.
Eating too much sugar has an impact on the body, but sugar, as one of human nutrients, is an important source of human calories, and not eating sugar is also harmful to health. Although many foods also contain a certain amount of sugar, it is impossible to ensure the balance between supply and nutrition just by taking sugar from food. If you don't eat sugar, it will easily lead to unbalanced nutrition.
Not eating sugar for a long time is easy to cause hypoglycemia, and timely and appropriate intake of sugar can maintain the normal physiological function and health of the human body. Therefore, for your own health, you must control the amount of sugar you usually eat. You shouldn't eat too much sugar. You can't eat sugar at all. Sugar is of certain importance to human body. As long as you eat too much, it won't affect your health.
In reality, many people realize the harm of eating sugar only after suffering from high blood pressure and poor memory. What's more, they don't think it is necessary to control sugar because of diabetes. As long as their blood sugar remains at a normal level, eating sugar will have no effect on their health. However, the threat of eating too much sugar to human health is far greater than most people realize. For the health of yourself and your family, you must control your sugar intake, eat well and eat healthily. Control sugar intake reasonably every day, balance body nutrition and strengthen exercise. A healthy body is the foundation of all activities.