There is growing awareness that excessive sugar consumption can be harmful to the human body. But the debate does not end there. While too much sugar is linked to various health complications, the absence of sugar or extreme restrictions can also affect normal functioning. Experts emphasize that balance is the key when it comes to sugar intake.
Sugar, especially in its refined form, is found in sugary sodas, desserts, and processed foods. Health studies have shown that regular consumption of such products leads to high levels of LDL cholesterol and triglycerides while lowering the beneficial HDL cholesterol. Over time, this imbalance increases the risk of blood clots, heart disease, and other metabolic disorders.
According to a study published in Science Direct, fructose the form of sugar commonly found in processed foods and sweetened drinks can significantly raise triglyceride and LDL levels. This makes the heart more vulnerable to disease and accelerates arterial damage. HDL cholesterol, which plays the role of removing excess fat from the bloodstream, is reduced when sugary foods dominate the diet.
Global health agencies have recommended strict guidelines on sugar intake. The World Health Organization advises that less than 10 percent of daily energy intake should come from sugar, which translates to around 50 grams in a 2,000-calorie diet. The American Heart Association goes further, recommending only 6 percent of calories from sugar around 7 teaspoons. These numbers highlight how quickly a single soft drink or sweet snack can surpass safe limits.
The negative effects of sugar are not confined to the heart. Excessive intake contributes to obesity, type 2 diabetes, high blood pressure, and even non-alcoholic fatty liver disease. It also promotes tooth decay, as bacteria in the mouth feed on sugar and produce acids that damage enamel. Experts warn that sugary drinks are especially harmful, as they release sugar into the bloodstream too rapidly.
However, the question of too little sugar is also important. Unlike fats or proteins, sugar is not an essential nutrient, since the body can produce glucose from other food sources. Still, completely eliminating sugar or carbohydrates from the diet can cause fatigue, dizziness, headaches, and poor concentration. This makes it clear that while excess sugar is harmful, the body still needs a steady supply of natural sugars from fruits, vegetables, and whole grains.
Doctors recommend practical steps to reduce sugar intake rather than complete elimination. Substituting sugary drinks with water or unsweetened teas, choosing fruits over desserts, cooking meals at home, and checking food labels are all effective strategies. Even small changes in daily habits can help cut down sugar intake significantly.
Health experts underline that sugar is both a friend and a foe. In moderation and from natural sources, it provides the body with energy. But when consumed in excess through processed foods, it quietly damages vital systems. The real solution, they argue, is not to avoid sugar entirely but to maintain a balance that ensures nutrition without inviting lifestyle diseases.
Disclaimer: This article is intended for informational and educational purposes only. It does not substitute professional medical advice, diagnosis, or treatment. Readers are advised to consult a qualified healthcare provider before making any changes to their diet, lifestyle, or medication. The author and publisher disclaim any liability for the use of information contained in this article.