Food and sweet drinks, aside from being delicious, often contain high levels of sugar. Sweet foods like cake, cookies, chocolate, candies, while tasty and filling, have become increasingly popular lately. Various trendy drinks have also sprung up everywhere, ranging from tea, coffee, and other drink variations. These sweet beverages have become a trend in Indonesia, particularly among young people, due to their enjoyable taste and ability to quench thirst.
Despite their delicious taste, sweet foods and drinks can be harmful to health, especially when consumed excessively. Sweet foods are high in calories, which can lead to weight gain and even obesity when overconsumed. Obesity is associated with various health problems. Besides being high in sugar, sweet food and drink products often lack beneficial nutrients for the body. Sugar is a simple carbohydrate and is quickly absorbed by the body, leading to rapid fatigue and drowsiness. Excessive sugar consumption is linked to weight gain and the development of various diseases, including type 2 diabetes, heart disease, and certain types of cancer.
Research indicates that consuming 2-6 glasses of sweet drinks per week can increase the risk of death by 6%, and consuming 1-2 glasses of sweet drinks per day can increase the risk of death by 14%. Another study suggests that consuming 1-2 glasses of sweet drinks daily can increase the risk of developing type 2 diabetes by 26%.
A study published by the Chan School of Public Health at Harvard University in March 2019 analyzed data from 37,000 men and 80,000 women over 30 years and found that the more sugary drinks a person consumed, the higher their risk of premature death.
Here are the dangers of regularly and excessively consuming sweet foods and drinks:
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Constant Cravings for Food Excessive sugar in the body can increase the risk of leptin resistance, a hormone that controls appetite and hunger. Leptin is produced in fat cells and circulates in the bloodstream. Its role is to signal the brain when the stomach is full. Elevated blood sugar levels can interfere with leptin's ability to send this signal to the brain. As a result, one may not stop eating because the brain does not receive the fullness signal even after eating a lot. Leptin resistance is a factor contributing to obesity.
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Increased Risk of Obesity Weight gain occurs when the calorie intake exceeds the calories burned through physical activity. Sweet foods and drinks do not provide a feeling of fullness, so even after consuming many calories from sweet foods or drinks, the body continues to consume them in large quantities. Consequently, the calorie intake exceeds the body's needs, leading to weight gain and, eventually, obesity. Obesity increases the risk of various health problems, including type 2 diabetes, heart disease, osteoarthritis, sleep apnea, respiratory problems, and more.
Sugar in sweet foods accumulates as abdominal fat. This type of fat is dangerous because it can keep the brain constantly receiving hunger signals, leading to the accumulation of fat in the abdominal region (central obesity). Excess abdominal fat can contribute to various health problems, such as inflammation and high blood pressure.
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Type 2 Diabetes Consuming high-sugar foods causes the body to become resistant to insulin. Insulin is a hormone produced by the pancreas that regulates blood sugar levels. Insulin resistance results in reduced sensitivity to glucose levels. This condition is accompanied by the inability of muscles and fat tissue to increase glucose uptake, leading to elevated blood sugar levels. Diabetes mellitus can lead to complications in the kidneys, eyes, and heart.
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Heart Disease There are two types of cholesterol: good cholesterol (High-Density Lipoprotein/HDL) and bad cholesterol (Low-Density Lipoprotein/LDL). Individuals who frequently consume sweet foods and drinks tend to have lower HDL levels and higher LDL levels. Elevated LDL levels can increase the risk of narrowing of the blood vessels in the heart. A study found that consuming one can of sweet drink per day increases the risk of a heart attack by 20%. Additionally, a sugar molecule called "glucose 6-phosphate" can lead to changes in heart muscle that result in heart failure.
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Increased Risk of Cancer Cell Growth Every cell in the body requires glucose, or sugar, as an energy source. However, excessive sugar consumption can increase insulin levels in the body. High insulin levels can promote the growth of cancer cells. Obesity also carries a high risk of cancer, as fat cells release an inflammatory protein called adipokines that can damage DNA and trigger cancer. This is especially true for breast, colon, and liver cancer.
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Tooth Damage Sugar commonly found in sweet drinks and foods can harm teeth. Oral bacteria can feed on the remaining sugar in these drinks and foods. When bacteria consume sugar, they produce acid that can erode tooth enamel. As a result, teeth become thinner and more vulnerable to cavities.
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Joint Pain (Gout) A study also suggests that daily consumption of sweet drinks increases the risk of uric acid by 75% compared to those who rarely consume them.
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Kidney Disease Obesity, diabetes, and hypertension, caused by excessive consumption of sweet foods and drinks, can lead to various complications, including diabetic nephropathy. In diabetic nephropathy, diabetes triggers damage and scarring of nephrons, which are the kidney's functional units responsible for filtering waste from the blood. These nephrons also regulate excess fluid elimination from the body. Damage to nephrons causes protein albumin to be excreted in the urine and not reabsorbed.
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Liver Disease A study published in the journal Clinical Gastroenterology and Hepatology found that drinking one or more sweet drinks every day for five to seven years can cause fatty liver disease.
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Acne and Skin Aging Elevated blood sugar levels lead to increased secretion of androgen, sebum (oil), and inflammation, which promote the growth of acne. Additionally, excessive consumption of sweet foods can lead to a process called glycation, where excess sugar molecules bind to proteins to form Advanced Glycation End Products (AGES). AGES can damage collagen and skin elasticity. Collagen is a critical protein in skin structure that helps skin stretch and prevent wrinkles.
To avoid these health problems, it's important to reduce sugar consumption by:
- Seeking alternative foods that contain natural sugars, such as fruits.
- Getting enough fiber to curb cravings for sweet foods. Fiber from fruits, vegetables, legumes, and whole grains helps you feel full longer, reducing appetite.
- Eating regular meals, e.g., every 4-6 hours with small portions, to suppress cravings for sweet foods.
- Getting enough sleep to prevent excessive hunger and provide more energy.
- Choosing plain water or carbonated water without sweeteners. You can also consume low-calorie soda with less sugar content.
- Following dietary guidelines, such as those provided by the Ministry of Health in Indonesia, which recommend daily sugar intake of less than 50 grams (equivalent to 4 tablespoons of sugar) for Indonesians.
Author: Dwi Setyarini, SKM, M.Gz, RD
References:
Kemenkes RI. 2022. Minuman manis 'tingkatkan risiko kematian dini', menurut penelitian Harvard. https://p2ptm.kemkes.go.id/artikel-sehat/minuman-manis-tingkatkan-risiko-kematian-dini-menurut-penelitian-harvard.
Rosyida, dkk. 2021. Kandungan Gizi Dalam Minuman Kekinian “Boba Milk Tea”. Gorontalo Journal of Public Health. Vol: 4/1. https://jurnal.unigo.ac.id/index.php/gjph/article/view/1443.
Kemenkes RI. 2022. Berapa rekomendasi konsumsi gula harian?. https://p2ptm.kemkes.go.id/infographic-p2ptm/penyakit-diabetes-melitus/page/11/konsumsi-gula-harian-tidak-lebih-dari-50-gram-hari-setara-dengan-4-sendok-makan-gula.