Sugar Dangers

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Inflammation In The Body
Sugar consumption has been linked to increased inflammation in the body.
“Inflammation can damage vessels and arteries and ultimately can be one of the causes of heart disease,” says Silvia Carli, a registered dietitian and expert at health platform 1AND1 Life. Other inflammatory conditions, such as psoriasis and fibromyalgia, may also be exacerbated by excessive sugar intake.
A study published in the American Journal of Clinical Nutrition in 2011 found that just one to two cans of sugar-sweetened soda per day led to a marked increase in inflammation.

Premature Aging
A diet high in refined sugar has been shown to accelerate skin aging. Too much sugar reacts with proteins in the bloodstream and creates advanced glycation endproducts, which interfere with the skin’s collagen and elastin supply. In 2014, a study published in the American Journal of Public Health found that sugar accelerates the body’s aging process as much as smoking does.
Constant Cravings
When you consume sugar, your pancreas releases insulin. But it’s only temporary. When insulin levels fall again after a couple of hours, you’re likely to be hungry again.
“You want more sugar and other carbs that turn into sugar, and the cycle repeats,” says Dr. Rameck Hunt, who is board-certified in both internal medicine and obesity medicine and a clinical researcher on obesity.
Lack Of Energy
If you feel sluggish throughout the day on a high-sugar diet, it’s because sugar causes an initial insulin spike, followed by a crash. When your blood sugar is stable, your energy is stable, but when your blood sugar is up and down, so are your energy levels. Several studies have also shown that eating sugar can dampen the activity of orexin cells — neuropeptides in the brain that control various things, including sleepiness.  This explains why the urge to nap after a particularly carb-heavy lunch is so common.
Unexplained Bloating
A high-sugar diet can lead to a bulging belly. Your gut is full of bacteria, both “good” and “bad.” The bad bacteria consumes the sugars in foods, which leads to the production of gases. This can cause pain after eating, flatulence and bloating.
Weakened Immune System
The gut’s “good” bacteria, which loves nutritious foods like veggies, supports the body’s immune system. So if you don’t eat the right foods for a balance of good bacteria, the “bad” bacteria and yeast that thrives on high-sugar foods will impact the immune system in a negative way. (Cue more colds and infections.)
Trouble Sleeping
Because foods containing refined sugar provide a short-term energy boost, eating them too close to bedtime can make it more difficult to fall asleep. And although you might feel sleepy when your energy levels drop, your overall sleep quality is likely to be below par. In 2019, a study published in the American Journal of Clinical Nutrition found that women who consumed a diet high in added sugars and refined carbohydrates had a greater risk of developing insomnia.
 
Weight Gain
While sugar itself doesn’t cause weight gain, excess calorie intake does, says registered dietitian Carli. Added sugars are often referred to as “empty” calories, because they’re relatively high in calories yet lack the essential nutrients (like vitamins, minerals, protein, fat and fiber) the body needs for optimal health and functioning. And because it’s so easy to mindlessly consume high-sugar foods and beverages (a 12-ounce bottle of soda contains around 9.75 tablespoons, or 39 grams, of sugar) without realizing or accounting for its nutrition content, this can lead to weight gain.
Skin Breakouts
So we’ve established that eating too many sugary foods causes inflammation and blood-sugar-spiking. This may lead to acne breakouts, particularly around the mouth and chin.
Feeling Anxious
Certain foods can worsen and trigger anxiety, says Trista Best, registered dietitian at Balance One. Specifically, refined carbohydrates like those found in sugar-laden foods (such as pastries and convenience foods) can trigger a state of anxiety in several ways.
“These foods cause a quick rise and fall in blood glucose which leads to mood and hormonal imbalance,” explains Best. “These foods also leave us feeling hungry more quickly, which can cause anxiety. Refined carbohydrates are also inflammatory and an ongoing state of inflammation is known to cause mood and hormonal changes.”

Dental Decay

If you eat a lot of sugar, your teeth are likely to be the first part of your body to be affected. According to the American Dental Association, sugar feeds plaque bacteria that’s already on your teeth, producing acids and wearing away at the enamel (the hard surface of your teeth).
“The bacteria that cause cavities absolutely love to feed on sugar,” adds Dr. Nikola Djordjevic, medical advisor at HealthCareers.
 
Brain Fog
Carbohydrates (including sugar) are the main fuel source for your brain as well as your body. This means if you eat a high-sugar snack or meal, the subsequent drop in blood sugar can lead to that “foggy” brain feeling, when you struggle to stay focused and alert. This accounts for the afternoon slump people often talk about experiencing a couple of hours after eating a high-carb lunch.
Digestive Issues
Some research suggests that sugar can make the digestive system sluggish by decreasing the diversity of healthy bacteria in the gut. Foods that are naturally high in fiber, like apples, beans, nuts and oatmeal, are good for the digestive system. On the other hand, meat, dairy and sugar contain no fiber whatsoever. People who eat a lot of sugar might not be eating a lot of fiber.
“The foods high in sugar may be displacing more nutrient-rich and filling foods in the diet,” explains registered dietitian Summer Yule.
Constant Hunger Pangs
When your blood sugar dips a couple of hours after eating a high-sugar snack, you’ll feel hungry again – and crave even more sugar to get another spike. The bottom line: If you’re always eating sugary foods that contain no fiber or protein, you’ll never feel full. And if you feed those hunger pangs with more sugar, you’ll find it really hard to break the cycle.
Unexplained Joint Pain
Some research has linked sugary drinks to arthritis. One study, published in the American Journal of Clinical Nutrition, found that regular consumption of sugar-sweetened soda is associated with increased risk of rheumatoid arthritis in women.
“Your joints may get inflamed due to high levels of glucose in the blood, causing swelling, particularly in the ankles,” says Djordjevic.
Difficulty in Losing Weight
You might find it more difficult to shed a few pounds if you’re eating a diet high in added sugar. Complex carbs, such as whole grains, fruits and veggies, healthy fat, like nuts and seeds, and lean protein like fish and chicken, take longer to digest. This means you feel fuller for longer and are less likely to binge or overeat. On the other hand, foods containing lots of added sugar simply don’t give you that satisfaction, so you might be tempted to reach for the cookie jar again.
Loss Of Muscle Mass
Research has found a link between added sugar and muscle loss. This is because sugar interferes with the body’s ability to synthesize protein into muscle. One animal study, published in the Journal of Nutrition, found that sugar-fed rats lost more lean body mass and kept more fat mass than rats fed on complex carbs.
Higher Blood Pressure
Salt has a bad reputation for increasing blood pressure, but sugar is even worse, according to a study in the journal Open Heart. And it doesn’t take long to have an impact – after only a few weeks on a high-sugar diet, blood pressure can increase. Another study, published in the British Journal of Nutrition, found that the risk of developing hypertension increased by 8% for every sugar-sweetened beverage.
Lack Of Motivation
There’s another way that eating too much sugar can lead to weight gain, or make weight loss more difficult. According to a study carried out by the University of Illinois, published in the journal Nature, mice that were fed a standard American diet (about 18?ded sugars) gained more body fat than mice that didn’t eat this diet. This was despite both groups of mice consuming the same number of calories. The researchers said the difference in body fat was because the mice on the sugary diet traveled about 20% less in their cages than the others.
Depression
Your sugar habit might be having a serious impact on your mental health.
“Many studies have shown how sugar, in particular sweetened beverages, may increase the risk of depression through inflammation but also through impairment of neurotransmitter pathways (changes in dopamine and opioid receptors),” says Carli. One study, published in JAMA Psychiatry, found that brain inflammation was 30% higher in clinically depressed patients.
Changed Taste Buds
When you eat sugar all the time, it affects how sweet things taste. In other words, you need even more sugar to get the right level of sweetness. So if you love super-sweet treats, you should try to reduce your sugar intake! According to a study published in The American Journal of Clinical Nutrition in 2015, steering clear of sugar for a while can help reset your taste buds. Researchers suggested that if you lower your sugar consumption for a few months, you’ll enjoy those sugary treats more, leaving you feeling satisfied with a smaller amount and less likely to binge.
Pain After Exercise That Doesn’t Go Away
Short-lived muscle soreness after exercise is entirely normal, but longterm pain and swelling could indicate muscle or bone damage that might become permanent. If you experience consistent pain after exercising, cut down on your workouts and make sure to ice the painful area. If the pain still persists, see your physician.
Severe Head Pain
It may just be a normal headache or migraine, but a sudden overly painful headache could be a sign of a stroke, tumor or blood clot, according to Harvard Health. If you feel major changes in your head pain, if it feels like the worst pain ever, and if you experience issues with your mental functions, you should see a doctor.
Chest Pain Or Pressure
It could just be heartburn or anxiety, but chest pain or pressure can also be the sign of a heart attack, so you’re better safe than sorry. For women especially, heart attack symptoms are much more subtle than for men, so if you experience any unusual pressure in your upper body, shortness of breath, dizziness or extreme fatigue, get checked out immediately.
Losing Weight Without Trying
Rapid weight loss, as welcome as it might be, could be the sign of an underlying health condition. Consider seeing a doctor if you lose 5 percent of your weight within six to 12 months without trying. This could be a sign of cancer, depression, Parkinson’s, diabetes or something else entirely.
Odd-Looking Freckle Or Mole
Plenty of marks on your body are completely harmless, but if you have a new or irregular brown spot, it could contain melanoma. Signs of an abnormal mole include asymmetry, uneven color and a change in appearance.
 
Insatiable Thirst
If you constantly crave water and experience any swelling or rapid weight gain, it could be indicative of heart or kidney problems. Frequent thirst is also the most common sign of type 2 diabetes, so if your thirst is accompanied by nausea or fatigue, it could be something worse than mere dehydration.
Suddenly Irregular Bowels
Occasional constipation is normal, but if you suddenly have major issues going to the bathroom, it may be a sign of a greater illness. Irregular bowels can be a sign of irritable bowel syndrome, hypothyroidism or even Parkinson’s disease, so if the problem persists, get checked out by your doctor.
Clubbed Fingernails
Clubbing occurs when your nail bed softens and your fingernails grow curved at a sharper angle. Aside from looking odd, the deformity could signal a serious medical condition like lung or heart disease. That’s because nail clubbing occurs when there’s a reduction in the amount of oxygen in the blood. Clubbed nails tend to grow downward and resemble the round part of an upside-down spoon. One woman in England says she was diagnosed with lung cancer after posting a curious photo of her clubbed fingernails on social media.
Worsening PMS Symptoms
New research from the University of Oxford discovered an interesting link between undiagnosed sexually transmitted infections and pre-menstrual symptoms. Apparently, women with undiagnosed STDs like chlamydia, herpes and HPV reported more negative PMS effects such as headaches, cramps and sadness toward the end of their cycle, and generally felt highly sensitive throughout their menstrual cycle.
“Our research shows that by better understanding their period and menstrual cycle, women could potentially improve their health,” says lead author Dr. Alexandra Alvergne in a news release. “If you know that severe PMS could be an indicator of an underlying STI, you are more likely to listen to your body.”
Sweet Odor On Your Breath
It’s a good idea to get tested for diabetes if you, your partner or even your dentist starts to notice a sweet-smelling odor on your breath. Acetone (yup, the same chemical that’s used in nail polish remover) is a ketone that produces a sweet and pungent smell when the body is over-producing it. Interestingly, the sweet odor could also be explained by a low-carb diet like Atkins or the buzzy keto diet.
Persistent Bloated Belly
It’s common for women to feel bloated during their menstrual cycles. Bloating can also happen after you eat or drink more than usual or eat certain foods notorious for causing bloat (we’re looking at you broccoli and other cruciferous veggies).
But continuing to feel bloated for more than two weeks after the end of your period could be a sign of ovarian cancer, according to physicians at the University of Texas M.D. Anderson Cancer Center. And constant fatigue and persistent indigestion could also be signs of gynecological cancers that shouldn’t be overlooked. In fact, Olympic gold medalist Shannon Miller told us that she initially wrote off bloating and stomach pain as “women’s issues” prior to her own ovarian cancer diagnosis.
Swelling In The Legs
Swollen legs can be cause for concern if you are at high risk for cervical cancer, according to University of Texas M.D. Anderson Cancer Center. The condition is known of edema, and extreme swelling can mean that there’s a problem with your body’s natural filtering process. Most often, a swollen leg alone isn’t a sign of cancer, unless there’s also pain, unusual discharge, pelvic pain or other cervical cancer symptoms.
Snoring
Snoring isn’t just an annoying sleep disrupter. It may also put you at risk for thickening of the carotid artery, which could eventually lead to heart disease.
Seeing Flashes Of Light
Oftentimes, seeing bright spots or flashes of light could signal a migraine. Many people will see flashes of light in their eyes as they age, and most are harmless. If you notice a sudden uptick in the flashes of light you see or have other vision changes accompanied with them, it could indicate a retinal detachment, according to the American Academy of Opthalmology. You should seek immediate medical care to prevent any potential permanent vision loss, the CDC recommends.
Confusion
If you suddenly have trouble thinking, difficulty focusing or notice sudden attention shifts, there could be an underlying health problem. Sometimes, these symptoms are accompanied by behavioral changes as well. Some problems may be infections, poor nutrition, adverse reactions to medications or, potentially, a mental health condition.
Feeling Full Quickly
If you consistently feel full sooner than normal or after eating less than usual, known as “early satiety,” it could potentially be caused by a medical condition. This feeling is oftentimes accompanied by other symptoms, including nausea, vomiting, bloating and weight loss, according to the Medical University of South Carolina. You should tell your doctor about these symptoms as they could be a sign of acid reflux, peptic ulcers or a more serious problem such as pancreatic cancer.
Shortness Of Breath
If you’re working out hard, are at a high altitude or are obese, you may experience shortness of breath. But if you have unexplained shortness of breath — and it comes on sudden or is severe — it’s important to seek emergency medical care. Health problems causing shortness of breath could include anything from a blood clot in the lung, asthma, bronchitis, pneumonia or obstructive pulmonary disease.
Shoulder Blade Pain
Heart attack symptoms in women can be different, varying from the traditional symptoms experienced by men. For example, in addition to pain in the chest, women may experience pain between the shoulder blades. Other lesser-known symptoms can be jaw pain or a symptom that feels akin to heartburn, according to Beaumont Health, a Michigan-based healthcare system.
Strange Sensations In Your Feet
Some people who are diagnosed with diabetes already have some nerve damage. In the early stages, you may feel an electric tingling in your feet or have decreased balance or sensation, according to Health. Of course, there could be some other reasons for this, like wearing high heels or simply sitting on your foot and it “falling asleep.”
Your Nipple Turning Inward
Signs of breast cancer vary widely and, in some instances, there are no obvious signs, according to the American Cancer Society. While lumps in the breasts and breast pain are more well-known symptoms, some lesser-known warning signs include lumps in your underarm, nipple pain and nipples turning inward, according to the cancer society. Other signs include redness, scaliness or thickening of the nipple or breast skin as well as nipple discharge other than breast milk.
Hair Loss
Fatigue and weight gain are known symptoms of hypothyroidism, a condition in which the thyroid gland doesn’t produce enough thyroid hormone. But hair loss is a lesser known symptom of hypothyroidism. Aside from heredity, other causes of hair loss include hormone changes, stressful events and certain medications, according to the Mayo Clinic.
Sudden Dizziness Or Fainting
If you’re having fainting episodes or dizziness, these symptoms are serious enough for you to make a doctor’s appointment. The issues could be caused by a number of health problems, including infections, allergies, cardiac conditions or a neurological problem
Coughing Up Blood
A bloody cough can occur during a cold or if you have a dry throat. But if it’s persistent, there could be something more severe going on, such as a blood clot, bronchitis, cancer or tuberculosis. If shortness of breath is experienced alongside the bloody cough, it could be a symptom of pneumonia.
Vomiting blood is an even more serious symptom that needs medical attention, as it could be a sign of a bleeding ulcer, severe liver damage or tumors in the esophagus or stomach
High Or Persistent Fever
A fever that’s 103 degrees Fahrenheit or higher is a good reason to call your doctor. If you have a low-grade fever that’s around 100 degrees for several weeks, it’s also a good idea to get it checked out. When you get a fever, your body is signaling that it’s fighting an infection. An extremely high fever could be a sign of a number of illnesses, including a urinary tract infection, pneumonia, inflammation of the heart lining or meningitis. A low-grade fever that won’t go away could be signaling a sinus infection or a virus, but it could also be something more serious, like lymphoma or leukemia.
It may be hard to discern between a symptom that’s no big deal and one that could be a sign of a serious underlying illness. The best idea? Call your doctor’s office and share your concerns. It’s always good to be an advocate for your health.