1. Make the liver fat. Fructose will accelerate the storage of fat in liver cells. Long-term high-sugar diet will make fat gather around the liver like small balls, which is a precursor of "nonalcoholic fatty liver". The data shows that15 of the British people are troubled by this problem, and men over 50 are at high risk.
Precautionary suggestions: Try to reduce the intake of sugar and saturated fatty acids, eat more high-quality protein, limit alcohol consumption, and insist on moderate exercise, which will help to remove liver fat.
2. Let you have a big meal. Fructose is the enemy of leptin hormone. The function of leptin hormone is to tell the brain: "I'm full, don't eat." However, many studies have found that eating too much sugar for a long time will disturb the body to send signals to the brain. Overweight and type 2 diabetes patients, the body will slow down the release of leptin hormone, leading to satiety but still hunger.
Precautionary suggestion: When you want to eat sugar, just walk 15 minutes. The researchers found that walking for 15 minutes can reduce people's desire for chocolate 12%.
3. Induced headache. Dr andy dawson, a headache expert at King's University London, said that migraines are mostly caused by changes, such as changes in sleep and diet. When you eat too much sugar, the human body needs to respond quickly, and the blood sugar level will suddenly peak and then fall into a trough. This change may cause headaches.
Precautionary suggestions: understand the different names and expressions of sugar, and be wary of foods with the words "sugar" and "syrup" in the ingredient list.
4. accelerate skin aging. The sugar in the blood will attach to protein and produce "harmful molecules"-advanced glycation products (AGEs), which will not only destroy protein fibers such as collagen and elastin, but also cause wrinkles or sagging of the skin, and will also make the "natural antioxidant" enzymes of the human body ineffective and unable to resist external invasion such as ultraviolet rays.
Precautionary advice: Be sure to drink less drinks with a lot of sugar. Even the "fresh fruit" milkshake that sounds healthy has a very high sugar content. But don't worry about fructose in fruit, because fruit fiber will reduce the transformation of sugar in the body.
5. Increase blood vessel pressure. Dr Edgeworth Beresford David Pierce, consultant of endocrinology and diabetes in Morriston Hospital, UK, said that sugar not only disturbs cholesterol, but also causes vasoconstriction and increases vascular pressure. It is worth mentioning that the coronary vessels are particularly thin, and any stenosis may bring serious consequences and may induce heart disease.
Precautionary advice: don't be deceived by processed so-called "whole grain" food. Polished rice and white flour have higher sugar content and higher glycemic index, so you should consciously eat more coarse grains.
6. It's depressing. Sweets can temporarily make you feel better and energetic, but research shows that the benefits of sugar can only last for 30 minutes, and then disappear. This will make people fall into a vicious circle and constantly want to eat sweets. In addition, sugar can also stimulate the production of sleep regulator serotonin, making people sleepy.
Precautionary advice: When you feel listless, don't ask chocolate for help. You might as well eat some fruit or a boiled egg.
7. lead to diabetes. A study found that as long as a person consumes 150 calories converted from sugar every day, the risk of diabetes will be higher 1. 1%. If you are already a diabetic, sugar will cause more trouble. Insulin resistance will cause sugar to stay in the blood, which will seriously damage the overall function of the human body and make the effect of taking medicine worse.
Precautionary advice: Be careful of "invisible sugar". Sugar in sugary drinks only accounts for 1/3 of your total sugar intake. Be sure to read the food label carefully. Tomato sauce, frozen food, beef jerky, bread, etc. Both contain a lot of sugar.
8. Induce heart disease. Mallota, a British cardiologist and a member of the Obesity Group of the Royal College of Medicine in London, said that sugar will increase uric acid and bad cholesterol in the human body, and increase the risk of hypertension, which in turn will increase the risk of heart disease and stroke. "In my clinic, some people have normal weight and no diabetes, but they have heart disease. I think too much sugar intake may be the main reason, but many people don't realize this. " In addition, compared with normal people, diabetic patients have a higher risk of heart disease by 48% and heart failure by 65%.
Precautionary suggestion: It is necessary to know the approximate sugar content of food. Generally speaking, the sugar content of a can of soda water is12g; A slice of whole wheat bread contains 8 grams of sugar; A piece of toffee contains about 20 grams of sugar; A bottle of 500 ml sweet drink, with a sugar content of about 40~50 grams; Two or three cookies are likely to contain more than 20 grams of sugar.
9. Lead to cholesterol disorder. A study in the Journal of the American Medical Association found that people who eat the most sugar also have the highest levels of bad cholesterol and triglycerides, while the level of good cholesterol is the lowest. Too much sugar will not only stimulate the liver to produce bad cholesterol, but also inhibit the body's metabolism of bad cholesterol.
Precautionary advice: control calories and stick to breakfast. Studies have shown that obese women who eat high-protein eggs for breakfast will consume less calories at lunch 160 calories. The consequences of skipping breakfast are more serious, and the risk of obesity will be 4.5 times higher.
10. Causing cognitive impairment. Susanna Della Monte, a neuropathologist at Brown University School of Medicine, and her research team first discovered the relationship between insulin tolerance, high-fat diet and cognitive impairment, and named the disease "type 3 diabetes". According to this study, cognitive impairment is equivalent to diabetes in the brain, and it is also a metabolic disease, which may be caused by the impairment of the brain's ability to absorb fructose and convert energy. In addition, hyperglycemia can damage blood vessels, leading to brain hypoxia or malnutrition, which may also be the reason why diabetic patients are more prone to cognitive impairment.
Prevention suggestion: Say goodbye to high-sugar and high-fat foods, which is an important reason for cognitive impairment.
1 1. Addiction symptoms. Similar to drugs, sugar can cause the body to secrete dopamine and stimulate the brain's pleasure. The human body will also be tolerant of sugar, so you need to eat more sugar to produce pleasure. In the experiment of sugar-addicted rats, rats who eat a lot of sugar have symptoms such as trembling and anxiety after stopping eating sugar.
Preventive advice: Patiently cultivate low-sugar eating habits. Generally speaking, it takes at least a week for taste buds to adapt to food without sweetness.
12. Cancer risk increases. A study on 20 1 1 postmenopausal women found that people with high blood sugar levels have almost twice the risk of rectal cancer as normal people. Jeffrey Cabat, an epidemiologist at Einstein College of Medicine in Jewish University, said that this may be because after the blood sugar level rises, the number of growth factors and inflammatory factors increases, which stimulates the growth of intestinal polyps and increases the risk of rectal cancer. In addition, some studies have found that people with high blood sugar are more likely to suffer from liver cancer and breast cancer.
Precautionary suggestions: Strictly control sugar intake and have a balanced diet. The American Heart Association recommends that the daily intake of sugar should not exceed 20g for women, 36g for men and 12g for children.