From Sarah Otto:

Sugar. That sweet poison that tastes so good but is so bad for us.

Sugar is one of those foods that it’s good to be reminded about as it’s so easy to slip back into bad habits and pop a candy bar or eat a slice of cake or more.

So why is sugar not good for us?

What’s the actual science behind it?

6 Reasons Why You Should Avoid or Minimise Sugar

Here are the top 6 reasons why it’s best to avoid or minimise sugar:

1. Increases mood swings and fatigue

Sugar causes blood glucose levels to spike and plummet. Unstable blood sugar often leads to mood swings, fatigue, headaches, and cravings for more sugar which can prompt a cycle of addiction.

2. Increases the risk of obesity and diabetes

Studies have shown that the more high-glycaemic foods (those that quickly affect blood sugar) a person consumes, the higher their risk of becoming obese and developing diabetes.

3. Increases risk of cancer

Research is also suggesting connections between high-glycaemic diets and various forms of cancer. For example, sugar consumption has been linked to increased risk for ovarian cancer, esophageal cancer, and endometrial cancer among others.

4. Impacts heart health

Sugar affects heart health via various mechanisms. For example, high amounts of sugar overloads the liver which metabolises sugar the same way as alcohol, and converts dietary carbohydrates to fat.

Over time, this can lead to a greater accumulation of fat, which, in turn, may lead to fatty liver disease, raising your risk for heart disease. Consuming too much sugar can also raise blood pressure and increase chronic inflammation.

5. Leads to dysbiosis and impairs immune function

Research shows that switching to a high-sugar diet can alter the composition of your gut microbiome within 24 hours. Imbalances in your gut flora can dampen immunity.

Sugar also suppresses the production of leptin which supports white blood cell production and is the main food source for pathogenic bacteria.

6. Accelerates aging

Some of the sugar you consume, after hitting your bloodstream, ends up attaching itself to proteins in a process called glycation.

These new molecular structures contribute to the loss of elasticity found in aging body tissues, from your skin to your organs and arteries. The more sugar circulating in your blood, the faster this damage occurs.