Consuming too much sugar can lead to dependency-like behaviours and serious health issues. Sugar activates the brain's reward system by releasing dopamine, creating a cycle of cravings and overeating similar to addictive substances. Over the time, this can cause energy crashes, increased reliance on sugar, and withdrawal symptoms when intake is reduced. 

From a health perspective, excessive sugar consumption—especially in processed and refined forms—can contribute to obesity, metabolic disorders, insulin resistance, and fatty liver disease.

It also promotes inflammation, accelerates aging, and increases the risk of chronic conditions like heart disease and diabetes. Cutting back on sugar and focusing on whole, unprocessed foods can help break the cycle of dependency and improve long-term health. 

Health risks of excessive sugar consumption

1. Metabolic Disorders:

Insulin resistance and type 2 diabetes: High sugar intake leads to consistently elevated blood sugar levels, causing insulin resistance, a key factor in type 2 diabetes.

Fatty liver disease: Excess fructose, often found in sugary drinks and processed foods, is processed in the liver and converted into fat, raising the risk of non-alcoholic fatty liver disease (NAFLD or MAFLD).

Obesity: Sugary beverages, such as sodas and fruit juices, contribute to weight gain by adding calories without providing satiety. 

2. Heart health risks:

High blood pressure: Excessive sugar consumption is linked to elevated blood pressure, a major risk factor for heart disease.

Chronic inflammation and cholesterol imbalance: High sugar intake increases LDL (bad) cholesterol while lowering HDL (good) cholesterol, contributing to cardiovascular problems.

3. Effects on brain and mental health

Addiction-like response: Sugar stimulates dopamine production, reinforcing cravings and encouraging overconsumption.

Cognitive decline: Research suggests that high sugar intake is associated with a higher risk of dementia and Alzheimer's disease.

Mood disorders: Blood sugar fluctuations can lead to anxiety, mood swings, and depressive symptoms.

4. Increased cancer risk

Chronic inflammation: Persistent inflammation caused by high sugar intake may contribute to cancer development.

Accelerated cell growth: Elevated insulin levels from excess sugar can promote the rapid growth of cancer cells.

5. Impact on skin and aging

Premature aging: Excess sugar triggers glycation, a process that damages collagen and elastin, leading to wrinkles and sagging skin.

Acne and skin issues: High sugar levels increase insulin production and inflammation, which can worsen acne and other skin conditions.

How to minimise sugar's harmful effects

Avoid processed and sugary foods – Reduce consumption of sodas, sweets, baked goods, and processed snacks.

Read ingredient labels – Watch for hidden sugars in packaged foods like sauces, yogurts, and cereals.

Use natural sweeteners sparingly – Replace refined sugar with alternatives such as honey, stevia, or monk fruit.

Increase fiber and protein intake –  These nutrients help stabilise blood sugar and reduce sugar cravings.

Stay hydrated – Drinking plenty of water helps flush out excess sugar and prevents dehydration-related cravings.

The writer is an Associate Professor of Department of Endocrinology at Bangabandhu Sheikh Mujib Medical University.
E-mail: selimshahjada@gmail.com