JAKARTA (RIAUPOS.CO) – Excessive sugar intake can have a negative impact on gut health by disrupting the gut microbiome and is linked to depression and anxiety. This is based on research published by BMC Psychiatry.
Written on the Eating Well page, Thursday (22/2), this survey involved 18,439 men and women over the age of 20 who represented various races and ethnicities, including non-Hispanic whites, non-Hispanic blacks and Mexican-Americans. Each participant completed the Patient Health Questionnaire-9 (PHQ-9), which is a rapid screening assessment for depression.
The researchers also gathered information about diet through two 24-hour dietary recall interviews that simply asked the person what they had eaten in the past 24 hours.
After conducting several statistical tests on the data, the researchers found a linear relationship between sugar intake and depression. This means that the more sugar the participants consumed, the greater their risk of depression. Specifically, they found that for every 100 gram increase in dietary sugar per day (about 8 tablespoons or 1/2 cup), the risk of depression increased by 28 percent.
Another possible reason given by the study authors is the link between gut health and depression. Excessive sugar intake can have a negative impact on gut health by disrupting the gut microbiome. And an unhealthy gut has been linked to depression and anxiety.
Excessive sugar intake can also make your blood sugar spike and then drop drastically. So, if you rely on sugary drinks and refined carbohydrate foods throughout the day, you will be in a constant cycle of ups and downs and this will have a negative impact on your mood and energy. And you don’t have to have diabetes to experience this.
The 2020-2025 American Dietary Guidelines recommend limiting added sugar intake to less than 10 percent of total daily calorie intake. If you consume about 2,000 calories per day, that’s no more than 12 teaspoons or 48 grams of sugar a day.
The American Heart Association has even stricter guidelines, recommending that women consume no more than 6 teaspoons or 25 grams of added sugar per day and men stay under 9 teaspoons or 36 grams of added sugar per day.
Excessive added sugar intake has been linked to several diseases, including heart disease, cancer, diabetes, high blood pressure, non-alcoholic fatty liver disease, and metabolic syndrome. This may even increase your chances of developing gout, a form of arthritis in which uric acid forms extremely painful needle-like crystals in your joints.
Given the many diseases associated with excessive daily added sugar intake and the fact that many foods with high added sugar content offer little nutritional value, it is a good idea to take the time and effort to reduce your overall added sugar intake.(jpg)
2024-02-26 10:55:04
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