Is Sugar Harmful to You? This Is How It Damages Your Body

 

Is sugar unhealthy? Is it possible for it to affect the human body from head to toe?

The answer is a loud "yes" when discussing added sugar. We are aware that sugar has an adverse effect on almost all of the body's organ systems.

Let's examine the main ways that added sugar damages your body and how to reduce your consumption to prevent sugar addiction and the detrimental health impacts of added sugar.

Is sugar unhealthy? Impacts on health

Indeed, sugar—especially added sugar—can be harmful to your health. Excessive consumption of added sugar can harm your heart, waist, and teeth, among other parts of your body.

This goes beyond "empty calories." Your hormones, metabolism, and long-term health are all significantly impacted by sugar.

1. Ticker issues

The majority of people attribute heart disease to dietary fat, although sugar is frequently the true reason, even though some industrial, inflammatory fats, such as trans fats, do have negative effects.

Researchers were able to demonstrate scientifically in 2014 that consuming excessive amounts of added sugar can raise your chance of dying from cardiovascular disease (CVD). In fact, the risk of dying from cardiovascular disease was 38 percent higher for those who consumed 17 to 21 percent of their calories from added sugar than for those who consumed only 8 percent.

For individuals who got at least 21% of their calories from added sugar, the relative risk more than doubled.

Since then, numerous further studies have supported the association between sugar intake and the risk of heart disease.

A 2020 study, for example, found that "a diet with a greater proportion of sugar increased CVD risk via negative changes in metabolic profiles including body weight, waist circumference, and lipid parameters, whereas [low sugar] produced the positive effects." To lessen the risk of CVD, sugar intake must be limited to less than 10% of total energy intake.

A 2023 study discovered that all forms of sugar really increase the risk of heart disease, while another study concluded that "added sugars drive coronary heart disease via insulin resistance and hyperinsulinemia."

The average adult in the United States today consumes 17 teaspoons of added sugars per day. That is far greater than what is advised by the American Heart Association (AHA).

The AHA suggests:

• For most women, no more than six teaspoons or 100 calories of sugar per day
• For most guys, no more than 150 calories or nine teaspoons per day
• Don't consume more than 6% of your daily calories from added sugars.

2. A fatty liver

Here's another reason to cut back on sugar. Guess what's mostly to blame for the rise in non-alcoholic fatty liver disease in the United States? Sweetheart!

Researchers have dubbed the high fructose corn syrup that lurks in beverages and processed foods a "weapon of mass destruction."

Fat accumulation in the liver results in non-alcoholic fatty liver disease (NAFLD).

Researchers from Tufts University found that individuals who consume one sugar-sweetened beverage daily are more likely to develop non-alcoholic fatty liver disease than those who avoid sugar-sweetened beverages. (They are also more susceptible to stroke and dementia.)

Using data from a national health survey, another research published in Nutrients examined the relationship between consumption of artificially sweetened and sugar-sweetened beverages and nonalcoholic steatohepatitis and nonalcoholic fatty liver disease in U.S. adults. The authors discovered that both heavy consumption of sugar-sweetened beverages and exclusive consumption of artificially sweetened beverages were significantly associated with higher odds of having NAFLD after controlling for diet and lifestyle factors. This suggests that both diet drinks and sugary beverages may be associated with an increased risk of fatty liver disease.

It's interesting to note that the microbiome is also involved.

As you can see, the microbiome alters the effects of diet by acting as a mediator between the liver and diet. Researchers are working hard to understand how our guts contribute to non-alcoholic fatty liver disease.

What is obvious? Reducing added sugar consumption drastically does appear to help this illness to some degree.

3. Metabolic problems

Is sugar unhealthy, especially for the gastrointestinal tract? You wager.

Researchers now think sugar alters the gut microbiota in a way that increases intestinal permeability, or leaky gut symptoms, because they know that the microorganisms that reside in the gut actually behave similarly to a metabolic "organ."

A crucial component of any successful leaky gut treatment strategy is removing excess added sugar. Yeast and harmful bacteria are fed by added sugar, which can harm the intestinal wall and result in a leaky gut.

This implies that chemicals from the gut may enter the bloodstream as a result of the long-term, low-grade inflammation that sugar causes. Obesity and other long-term metabolic disorders may result from this.

Similarly, a study published in December 2014 discovered that soda drinks with added sugar may have an impact on the emergence of metabolic disorders. Researchers found that soda consumers' cells aged more quickly and had shorter telomeres, a symptom of a shortened lifespan.

Another prospective cohort study used CT scans to detect changes in visceral adipose tissue, or deep belly fat, during a six-year period, tracking over 1,000 participants. Even after controlling for changes in body weight, it was discovered that higher habitual intake of sugar-sweetened beverages was linked to larger increases in visceral fat volume over time, but diet soda consumption was not significantly associated with changes in abdominal fat.

According to these findings, consuming sugary drinks on a daily basis may encourage the buildup of dangerous visceral fat, which is a risk factor for metabolic diseases.

4. A body at risk for diabetes

According to a 2013 study that was published in the journal PLoS One, an individual's risk of type 2 diabetes increased by 1.1 percent for every 150 calories of sugar she consumed daily, which is roughly the same as one can of soda. Even after researchers controlled for other dietary categories (such as meat, oils, cereals, high-fiber foods, etc.), this elevated risk persisted.

Researchers also discovered that alcohol use and a sedentary lifestyle had no effect on the relationship between sugar and diabetes.

Given that sugar directly affects diabetes, this is not surprising.

5. Number of cancers

Does sugar affect the risk of cancer? When the National Institutes of Health set out to look into the relationship between sugar and 24 different cancers, they found some links between different forms of sugar and certain malignancies, but they also found a lot of published data, indicating that more is needed.

For example, whereas extra fructose (think of the risks associated with high fructose corn syrup) seemed to raise the chance of small intestinal cancer, added sugars increased the risk of esophageal cancer.

A link between consuming a lot of added sugars and colon cancer has been suggested by several studies. Even after controlling for other factors that increase the risk of colon cancer, such as diabetes or being overweight or obese, this increased risk persisted.

Dietary sugar may also raise the chance of lung metastases and breast cancer tumors.

According to a 2016 animal study from the University of Texas MD Anderson Cancer Center, a typical Western diet's high sugar content appears to have an impact on the enzymatic signaling pathway 12-LOX (12-lipoxygenase), which raises the risk of breast cancer.

When compared to a non-sugar starch diet, we discovered that sucrose intake in mice at amounts similar to those of Western diets promoted tumor growth and metastasis. Previous studies have looked at how energy-based metabolic pathways and sugar, particularly glucose, contribute to the development of cancer. Yet, Peiying Yang, Ph.D., assistant professor of palliative, rehabilitation, and integrative medicine, suggested that the inflammatory cascade might be a different avenue for researching sugar-driven carcinogenesis that merits more investigation.

In the trials on breast cancers, the researchers identified fructose, a component of table sugar and high fructose corn syrup, as the sugar that was responsible for promoting lung metastasis. According to earlier epidemiological research, inflammation is assumed to be a contributing factor in the relationship between dietary sugar intake and the development of breast cancer.

Humans have also been the subject of additional investigation.

For example, a prospective cohort research from the PREDIMED trial, which tracked over 7,000 participants, discovered that consuming more liquid sugars—like those found in fruit juice and sugary drinks—was linked to a higher risk of cancer and a higher death rate from the disease. The risk of cancer increased dramatically for every five grams of liquid sugar consumed daily.

Using data from approximately 77,000 adults in Sweden, another large observational cohort study found that over a period of seven years of follow-up, consuming more added sugars, soft drinks, and sweetened foods was positively associated with an increased risk of pancreatic cancer. Multivariate hazard ratios for the highest versus lowest sugar intake were approximately 1.69.

According to these research, diets heavy in added sugars—particularly from sugary drinks—are linked to a higher risk of developing several types of cancer, potentially via pathways involving insulin resistance, inflammation, and metabolic dysregulation.

6. Problems with weight

Without giving your body the nutrition it needs, sugar, especially from processed foods and sugary drinks, directly adds to an excessive calorie consumption. Weight gain is a significant risk factor for obesity, type 2 diabetes, and other chronic diseases because calories from sugar are frequently stored as fat if they are not needed for energy.

Furthermore, eating a lot of added sugar might cause blood sugar and insulin levels, which affect hunger, fat storage, and hunger signals, to rise. Consuming sugar hence facilitates weight gain over time.

7. Dental caries

Sugar has an impact on your oral health in addition to calories.

When sugar adheres to your teeth, oral bacteria consume it and create acid, which breaks down tooth enamel. This eventually results in tooth decay and cavities.

Researchers used data from the National Health and Nutrition Examination Survey to investigate adults in the United States and discovered a strong correlation between the prevalence of untreated decay in permanent teeth and increased sugar intake from sugar-sweetened beverages. Compared to those who reported consuming no sugar from these drinks, individuals who drank 46.8 grams or more of sugar per day were more likely to experience untreated dental decay, and the number of decaying teeth rose as sugar intake increased.

Researchers employed a hair-based biomarker to quantify added sugar intake objectively in a cross-sectional study of Alaska Native Yup'ik children (ages 6 to 17). They discovered that a higher sugar intake was significantly linked to a higher proportion of carious (decayed) tooth surfaces. In a pediatric population, this study found a direct correlation between greater indications of tooth decay and added sweets in the diet.

For this reason, dentists advise avoiding sugar-filled foods and beverages. It's not only for general health; it's also to safeguard your smile and avoid unpleasant dental problems.

Sugar ingredients to avoid

On ingredient labels, added sugars may be referred to by a variety of names. Any element that ends in "ose" is a form of sugar, thus using this rule of thumb can help you identify these hidden sugars.

Additionally, don't be duped by names that sound more natural. Cane juice, beet sugar, fruit juice, rice syrup, and molasses are examples of sweeteners that are nonetheless classified as sugar.

Also, take note of where they are listed among the ingredients. An ingredient's inclusion in a product increases with its position on the list.

Added sugar is also known as:

• Anhydrous dextrose
• Brown sugar
• Confectioner’s powdered sugar
• Corn syrup
• Corn syrup solids
• Dextrose
• Fructose
• High fructose corn syrup (HFCS)
• Invert sugar
• Lactose
• Malt syrup
• Maltose
• Molasses
• Nectars (for example, peach or pear nectar)
• Pancake syrup
• Raw sugar
• Sucrose
• Sugar
• White granulated sugar

How much sugar is acceptable to eat?

Consumption of sugar is not all the same. Whole foods like fruit and dairy include natural sugars that are accompanied by fiber, vitamins, and other nutrients. The primary issue is added sugars, which are added to foods during manufacturing.

Suggested upper bounds

What is the recommended daily intake of sugar? Leading health authorities recommend the following:

AHA:

• Children and women should consume no more than 6 teaspoons (24 grams) of added sugar daily.
• Men should consume no more than nine teaspoons (36 grams) of added sugar daily.

U.S. dietary guidelines:

• According to earlier recommendations, added sugar should not exceed 10% of daily caloric intake.

• The requirements are much stricter according to updated guidelines published in 2026, which state that no meal should contain more than 10 grams of added sugar and that people should avoid or drastically reduce their intake of any added sugars (children should be advised to avoid them entirely until they are 10 years old).

Regularly consuming more than these amounts is associated with a higher risk of heart disease, diabetes, weight gain, and other conditions.

How to reduce your use of sugar

Reducing doesn't imply giving up sweetness completely. It entails making more informed decisions.

Here are some helpful suggestions:

1. Examine dietary labels. Check food labels for "added sugars." Many foods, such as corn syrup, cane juice, maltose, dextrose, or sucrose, include sugar under false pretenses.

2. Replace sugary beverages with unsweetened tea or water. Some of the biggest sources of added sugar in the diet are sugary drinks, such as soda, fruit drinks, and sweetened coffee. Eliminating these will immediately reduce your consumption of sugar.

3. Opt for complete foods. Choose lean proteins, whole grains, nuts, fruits, and veggies. These naturally balanced foods provide you with fullness without being overly sweet or containing empty calories.

4. Make minor adjustments. Do you need a bit of sweetness? Consider natural alternatives such as fresh fruit or trace doses of allulose or stevia. These sugar alternatives have less of an effect on blood sugar levels while yet satisfying a sweet tooth.

5. Cook more of your own food. Foods from restaurants and commercial goods frequently include additional sugars. You have complete control over what goes into your meals when you cook at home.

Frequently asked questions

Is all sugar unhealthy?

Not all sugar is bad for you. Unlike added sugars found in highly processed meals and beverages, natural sugars found in whole foods like fruit are partnered with fiber and nutrients and are not associated with the same health hazards.

Can diabetes be brought on by sugar?

Although a diet heavy in added sugar is closely associated with being overweight, insulin resistance, and an increased risk of type 2 diabetes, excessive added sugar does not cause diabetes on its own.

Do children and adults react differently to sugar?

The bodies and brains of youngsters are still developing, yes. Experts advise restricting sugary drinks and snacks and reducing added sugar intake in children, particularly those under the age of two.

How about using natural sweeteners like maple syrup or honey?

At the end of the day, they still include calories and added sugars. Even if some might have trace amounts of nutrients, they should nevertheless be used sparingly.

Can reducing sugar have a rapid positive impact on health?

Within days to weeks of cutting back on added sugar, many people report feeling more energized, having fewer cravings, managing their weight better, and having better blood sugar control.

Final thoughts

• Is sugar unhealthy? Yes, exactly. Your chance of dying young can be considerably raised by added sugar.

• Sugar raises the risk of heart disease, affects brain function, and can result in non-alcoholic fatty liver disease.

• It seems that added sugars raise the incidence of lung metastases and breast cancer.

• On ingredient labels, added sugar goes by dozens of names.

• Cutting back on processed meals and beverages is a simple way to reduce your intake of sugar. It's also a fantastic weight loss strategy for females.

• Reduce the amount of processed sugar you use, but use it sparingly. As an alternative, use green stevia as a sweetener. Another option worth considering is allulose.

• Over time, you can reduce your cravings for sugar by eating fermented foods, fiber, and high-quality protein.