Our resident GP Dr Zakariya Waqar-Uddin talks about the hidden dangers of eating too much sugar and explores how you can cut down consumption.
 

Although we are advised that free sugars should make up 5% or less of our daily calories, studies show that for some this figure may be greater than 20%.

Eating too much free sugars can lead to a vast array of complaints, both physical and psychological.

Sugars fall into two categories, those naturally occurring in foods such as milk, whole fruits and vegetables, versus free sugars, typically added to products to enhance their flavour and appeal.

Free sugars have no nutritional benefit, hence are not an essential dietary requirement.

Adults should consume no more than seven sugar cubes per day, equivalent to 30g of free sugars.

Yet the average can of cola contains nine sugar cubes worth of free sugars, with children and teenagers among the highest consumers of fizzy drinks.

Free sugars have a high glycaemic index (GI), so they produce spikes in blood sugar levels, combatted by a rapid rise in insulin production to return them to the normal range.

Whole sugars have a low GI, releasing their energy in a more controlled manner, with steadier levels of insulin in the bloodstream as a result.

While you feel fuller for longer with low GI foods, those with a high GI leave you hungry, at the same time reducing the effect of the hormone leptin, the “satiety hormone”, which lets you know when you are full.

Weight gain can result as a result of excess sugar consumption.

Inside the liver, excess sugar cannot be converted to glycogen, the product which when broken down releases glucose into the blood to increase your energy levels.

Instead, it gets stored as fat.

Non-alcoholic fatty liver disease (NAFLD) is on the increase and is overtaking alcoholic liver disease as the leading cause of liver failure.

Inflammation is one of the causative factors in the development of atherosclerosis (damage to blood vessels) and high blood pressure.

High blood sugars, obesity, and inflammation are all associated with increased risk of certain cancers.

The negative effects of excess consumption of free sugars are so far reaching that it has been shown to result in anxiety and depression, poor sleep and even the development of dementia.

Perhaps the simplest advice that can be given for controlling your intake of free sugars is to prepare meals from scratch where possible, rather than turning to processed foods and those where you are unsure of the ingredients.

Easy swaps are switching fizzy drinks with a high sugar content to those where the label clearly states “no added sugar”.

As with many lifestyle alterations, success may lie in gently modifying your diet, initially cutting out sugars where you are less likely to notice the difference, while also allowing yourself treats at the appropriate intervals.