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The Dangers of Eating Too Much Sugar | Mind Pump

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Key Takeaways

  • Sugar offers an escape similar to drugs–People consume sugar against their best self-interest because it makes them temporarily feel better 
  • Negative Effects of High-Sugar Diets:
    • Heart disease–People who consumed 17-21% of their calories from added sugar had a 38% greater risk of heart disease 
    • Acne–Teens who consume sugar have a 30% greater risk of developing acne  
  • Sugar Advice:
    • Aim to consume less than 70 grams a day
    • Most of it should come from fruits, not soda or fruit juice
    • Being skinny or fit doesn’t give you a pass to consume sugary drinks and foods (pancakes, donuts, cereal), it’s still unhealthy for you

Intro

Sugar Is A Drug

  • If you go from a high-sugar diet to no-sugar, you will suffer from withdrawal symptoms
    • Sugar offers an escape similar to drugs–People consume sugar against their best self-interest because it makes them temporarily feel better 
      • Consuming sugar lights up the same parts of your brain as if you consumed cocaine
  • When coaching clients, the first thing Adam almost always has to deal with is their overconsumption of sugar
  •  Obtaining sugar in nature is difficult, but it’s easily accessible with processed foods
    • Apples and bananas have been hand-selected and breed to be sweeter than they originally were
    • If you wanted honey, you had to survive a swarm of bees
    • Getting sugar from a sugar cane takes a massive amount of effort
  • Humans crave sugar because it’s now an easy and abundant energy source

Negative Effects of High-Sugar Diets

  • May cause weight gain
    • Eating a lot of sugar typically results in eating a lot of calories–The vast majority of high-calorie drinks are filled with sugar
    • Sugary drinks don’t curb appetite
  • Several studies show that it can contribute to more visceral body fat, that’s the bad inflammatory type of fat
  • Increase risk of heart disease–People who consumed 17-21% of their calories from added sugar had a 38% greater risk of heart disease 
  • Increases chances of developing acne–Teens who consume sugar have a 30% greater risk of developing acne
  • Accelerates tooth decay as sugar feeds bacteria 
  • Accelerates skin and cellular aging–Women who consumed more sugar had more wrinkles
  • Shortens telomere length and leading to  premature cellular aging
  • It increases:
    • many autoimmune symptoms (e.g., fatigue, trouble concentrating) 
    • risk of type 2 diabetes and Alzheimer’s
    • risk of getting cancer
    • mood swings and depression

Sugar Advice

  • Aim to consume <70 grams of sugar a day
    • Most of it should come from fruits, not soda or fruit juice
  • Being skinny or fit doesn’t give you a pass to consume sugary drinks and foods (pancakes, donuts, cereal), it’s still unhealthy for you
    • You can get away with eating badly when you’re young but it will eventually catch up with you
  • Avoid high-fructose corn syrup, it’s another form of sugar
  • If you have Attention Deficit Disorder (ADD), going on a low-to-zero sugar diet will help you 
  • If you crave sugar, eat a FRUIT 
  • Treat sugar like beer, have it sparingly but remember it isn’t healthy and you should limit your intake
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