What Happens to Your Body When You Eat Too Much Sugar?

Sugar, is one of the most damaging substances that you can ingest – and what’s terrifying about it is that it’s just so abundant in our everyday diet. This intense addiction to sugar is becoming rampant, not just among adults, but in children as well. But how exactly does sugar work in our body, and what are the side effects of eating too much sugar on people’s health?

The body can safely metabolize at least six teaspoons of added sugar per day. But since most people are consuming over three times that amount, majority of the excess sugar becomes metabolized into body fat – leading to all the debilitating chronic metabolic diseases many people are struggling with.

Here are some of the effects that consuming too much sugar has on your health:

• It overloads and damages your liver. The effects of too much sugar or fructose can be likened to the effects of alcohol. All the fructose you eat gets shuttled to the only organ that has the transporter for it: your liver. This severely taxes and overloads the organ, leading to potential liver damage.
• It tricks your body into gaining weight and affects your insulin and leptin signaling. Fructose fools your metabolism by turning off your body’s appetite-control system. It fails to stimulate insulin, which in turn fails to suppress ghrelin, or “the hunger hormone,” which then fails to stimulate leptin or “the satiety hormone.” This causes you to eat more and develop insulin resistance
• It causes metabolic dysfunction. Eating too much sugar causes a barrage of symptoms known as classic metabolic syndrome. These include weight gain, abdominal obesity, decreased HDL and increased LDL, elevated blood sugar, elevated triglycerides, and high blood pressure.
• It increases your uric acid levels. High uric acid levels are a risk factor for heart and kidney disease. In fact, the connection between fructose, metabolic syndrome, and your uric acid is now so clear that your uric acid level can now be used as a marker for fructose toxicity.

According to the latest research, the safest range of uric acid is between 3 to 5.5 milligrams per deciliter. If your uric acid level is higher than this, then it’s clear that you are at risk to the negative health impacts of fructose.

Excessive Sugar Intake Increases Your Risk of Disease

One of the most severe effects of eating too much sugar is its potential to wreak havoc on your liver, leading to a condition known as non-alcoholic fatty liver disease (NAFLD).

Yes, the same disease that you can get from excessive alcohol intake can also be caused by excessive sugar (fructose) intake. Studies explains the three similarities between alcohol and fructose:

• Fructose undergoes the Maillard reaction with proteins. This causes superoxide free radicals to form, resulting in inflammation – a condition that can be also caused by acetaldehyde, a metabolite of ethanol
• Your liver metabolizes alcohol the same way as sugar, as both serve as substrates for converting dietary carbohydrate into fat. This promotes insulin resistance, fatty liver, and dyslipidemia (abnormal fat levels in your blood)
• Fructose can directly and indirectly stimulate the brain’s “hedonic pathway,” creating habituation and dependence, the same way that ethanol does.

But if you think that’s the only way eating too much sugar wreaks havoc on your body, you’re dead wrong. Research from some of America’s most respected institutions now confirms that sugar is a primary dietary factor that drives obesity and chronic disease development.

How to Manage / Limit Your Sugar Consumption

Sugar, in its natural form, is not inherently bad, as long as it’s consumed in moderation. This means avoiding all sources of fructose, particularly processed foods and beverages like soda. According to SugarScience.org, 74 percent of processed foods contain added sugar stealthily hidden under more than 60 different names. Ideally, you should spend 90 percent of your food budget on whole foods, and only 10 percent or less on processed foods.

Experts advises severely limiting consumption of refined carbohydrates (waffles, cereals, bagels, etc.) and grains, as they actually break down to sugar in your body, which increases your insulin levels and causes insulin resistance.

As a general recommendation, try to keep your total fructose consumption below 25 grams per day, including that from whole fruit. Keep in mind that although fruits are rich in nutrients and antioxidants, they also naturally contain fructose, and if consumed in high amounts may actually worsen your insulin sensitivity and raise your uric acid levels.

Remember that artificial sweeteners like aspartame and sucralose are also a no-no, as they actually come with a whole new set of health problems that are much worse than what sugar or corn syrup can bring. Here are some additional dietary tips to remember:

• Increase your consumption of healthy fats, such as omega-3, saturated, and monounsaturated fats. Your body needs health-promoting fats from animal and vegetable sources for optimal functioning. In fact, emerging evidence suggests that healthy fats should make up at least 70 percent of your diet. Some of the best sources include organic butter from raw milk, (unheated) virgin olive oil, coconut oil, raw nuts like pecans and macadamia, free-range eggs, avocado, and wild Alaskan salmon.
• Drink pure, clean water. Simply swapping out all the sweetened beverages like sodas and fruit juices for pure water can go a long way toward improving your health. The best way to gauge your water needs is to observe the color of your urine (it should be light pale yellow) and the frequency of your bathroom visits (ideally, this is around seven to eight times per day).
• Add fermented foods to your meals. The beneficial bacteria in these healthful foods can support your digestion and provide detoxification support, which helps lessen the fructose burden on your liver. Some of the best choices include kimchi, natto, organic yogurt and kefir made from grass-fed milk, and fermented vegetables.

The temptation to eat or indulge in sugary foods will always be there, especially with the abundance of processed foods and fast foods everywhere. However, most sugar cravings arise because of an emotional challenge. If this is what causes you to crave sugar, the best recommended solution is the Emotional Freedom Technique (EFT). This psychological acupuncture technique is a simple and effective strategy to help control your emotional food cravings. Prayer, meditation, exercise, and yoga are also effective tools you can try to ward off your sugar cravings.