Excess sugar may also place added stress on the heart and liver. Large amounts of fructose are processed in the liver, where some of it can be converted into fat, potentially contributing to fatty liver disease. Diets high in added sugar have also been associated with a greater risk of heart disease and chronic inflammation. Sugar can affect the skin as well through glycation, a process that may damage collagen and elastin and contribute to premature skin aging.
Other effects can appear more quickly. Rapid rises and falls in blood sugar may leave some people feeling tired, irritable, or hungry again soon after eating. Sugar also feeds bacteria in the mouth, which produce acids that can damage tooth enamel and lead to cavities. High intake may also contribute to stronger cravings and disrupted sleep patterns, creating a cycle in which people continue reaching for sweet foods for quick energy.
Reducing added sugar does not mean eliminating all sweet foods. The article recommends choosing water or unsweetened drinks, checking food labels for hidden sugars, eating more whole foods such as fruit, and including protein and healthy fats with meals. The American Heart Association limits cited in the article are about 25 grams of added sugar per day for women and 36 grams for men, while a single can of soda can contain around 39 grams. Small, consistent changes can make it easier to lower sugar intake without feeling overly restricted.
