Excessive sugar consumption can harm the body in several ways, both in the short and long term. Key health risks are:

Weight Gain and Obesity

Added sugars, especially in sugary beverages, contribute to weight gain by providing “empty calories” without nutritional value. They can disrupt hunger-regulating hormones like leptin, leading to overeating.

Increased Risk of Type 2 Diabetes

• High sugar intake can lead to insulin resistance, a condition where the body struggles to regulate blood sugar levels. This significantly increases the risk of developing type 2 diabetes.
  

Cardiovascular Diseases

• Excess sugar raises blood pressure, promotes inflammation, and increases triglycerides and harmful fats in the bloodstream. These factors elevate the risk of heart disease, stroke, and other cardiovascular issues.
  

Dental Problems

• Sugar feeds bacteria in the mouth, producing acids that erode tooth enamel and cause cavities.
  

Risk of Certain Cancers

• High-sugar diets may promote obesity, inflammation, and insulin resistance, which are linked to an increased risk of cancers such as breast and colon cancer.
  

Fatty Liver Disease

• Excess sugar, particularly fructose, can overload the liver, leading to fat accumulation and non-alcoholic fatty liver disease (NAFLD).
  

Cognitive Decline

• High-sugar diets have been associated with impaired memory and an increased risk of dementia and Alzheimer’s disease.
  

Other Risks

• Increased likelihood of gout due to elevated uric acid levels.
  
• Accelerated aging processes in organs like the kidneys.
  
• Persistent tiredness due to blood sugar spikes and crashes.

World Health Organization (WHO) recommendation:

• Recommends that added sugars should make up less than 5% of total daily calories, which is about 25 grams (6 teaspoons) for an average adult. For a 2,000-calorie diet, this translates to about 6 teaspoons (25 grams) of added sugar

These recommendations emphasize the importance of moderating added sugars while allowing for natural sugars found in fruits and vegetables, which do not require strict limits.

Reducing added sugar intake by focusing on whole foods and avoiding sugary drinks can help mitigate these risks.

Citations:

1. https://www.healthline.com/nutrition/too-much-sugar
2. https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar
3. https://www.health.harvard.edu/blog/eating-too-much-added-sugar-increases-the-risk-of-dying-with-heart-disease-201402067021
4. https://www.medicalnewstoday.com/articles/eating-too-much-sugar
5. https://www.medicalnewstoday.com/articles/324854
6. https://www.webmd.com/diabetes/features/how-sugar-affects-your-body
7. https://www.webmd.com/diabetes/ss/slideshow-diabetes-too-much-sugar
8. https://www.healthline.com/health/food-nutrition/sugar-facts-scientific