Your Body on Sweets: The Alarming Effect of Added Sugars

It's difficult to avoid the allure of sweets. Cookies and cakes, and even sodas and high-end coffee concoctions all contain added sugars. A little bit here and there is okay, sure, but the reality is that most of us are taking in a lot more sugar than our bodies can process — and it's affecting our health in ways we might not even know.

What Are Added Sugars, anyway?

Added sugars are sugars not present naturally in food but added while preparing or processing food. These include white sugar, brown sugar, corn syrup, honey, and even "natural" sweeteners such as agave or maple syrup when used in recipes. They are usually present in soft drinks, candies, cakes, cereals, and even in savory foods such as sauces and salad dressings.

The American Heart Association suggests keeping added sugar consumption to:

Men: 36 grams daily (around 9 teaspoons)

Women: 25 grams daily (around 6 teaspoons)

Sadly, the typical adult eats close to 77 grams daily — more than three times the advised quantity.

The Sugar Rush: What Occurs When You Consume Sweets

When you consume sugary foods, your blood sugar level peaks. This creates a rapid boost of energy — the infamous "sugar rush." Your brain is a big fan of this. Sugar engages the reward center in your brain, releasing the "feel-good" chemical, dopamine. It's the identical reward system for addiction, so sugary foods are so irresistible.

But the high doesn't last. Once the spike, your blood sugar crashes, and you feel lethargic, cranky, and hungry for more sugar. This rollercoaster can happen several times a day if sugar is a staple in your diet.

Hidden Dangers of Excessive Sugar

Though immediate effects from sugar may not be so bad — a small energy crash, perhaps a later sugar craving — long-term effects are more dangerous.

1. Weight Gain and Obesity

Sugary drinks, such as soda and sweetened coffee, contribute to empty calories in your diet. They don't satisfy hunger, so you end up consuming more later. It contributes to weight gain over a period of time, particularly in the belly, and this also puts you at risk of getting chronic diseases.

2. Insulin Resistance and Type 2 Diabetes

When you consume sugar frequently, your body must secrete increasing amounts of insulin to maintain blood sugar levels constant. Over time, your cells no longer respond well to insulin — a state known as insulin resistance. This is a strong risk factor for type 2 diabetes.

3. Heart Disease

Excessive sugar has been associated with higher levels of triglycerides, inflammation, and blood pressure — all risk factors for cardiovascular disease. In fact, research has indicated that individuals who eat large quantities of added sugars have a much greater chance of dying of cardiovascular disease.

4. Fatty Liver Disease

Sugars such as fructose (found in sodas and processed foods) are metabolized by the liver. Consumed in excess, they can result in a buildup of fat in the liver and ultimately non-alcoholic fatty liver disease (NAFLD).

5. Tooth Decay

This one's old news, but worth saying again. Sugar fuels the mouth bacteria, which create acid that wears away tooth enamel. This eventually results in cavities, gum disease, and other oral complications.

6. Mental Health Effects

Excessive sugar consumption has been linked to mood swings, anxiety, and even depression. Some research indicates that sugar can influence brain function and memory, particularly with chronic overuse.

Where Is All This Sugar Hiding?

Even if you don't have a sweet tooth, added sugars can creep into your diet in unexpected ways. Here are some sneaky culprits:

• Granola bars

• Pasta sauces

• Ketchup and salad dressings

• Energy drinks and flavored waters

• Bread and sandwich buns

The trick is to read nutrition labels. Avoid ingredients that end in "-ose" (such as glucose, sucrose, dextrose), and look out for cane juice, corn syrup, and fruit concentrate.

So, What Can You Do?

Reducing sugar intake does not equal forgoing all things sweet. Try a few of these easy tips:

• Replace with whole fruits: They have natural sugars together with fiber, vitamins, and antioxidants.

• Drink water or unsweetened drinks rather than soda or sweet tea.

• Cook at home, where you have control over what you put in your food.

• Read labels — and don't be misled by "healthy" marketing language.

• Cut back on sugar so your taste buds can adjust.

Your body will appreciate it. Within a matter of weeks of cutting back on sugar, most people notice more consistent energy, improved concentration, better mood, and even weight loss.

Final Thoughts

Sugar can be sweet, but the dangers of excessive added sugar are far from it. From heart disease to diabetes to mood disorders, too much sugar can quietly undermine your health. The silver lining? You don't have to quit cold turkey — small, steady changes can add up to make a big impact. A healthier body and mind could be just one less spoonful away.