White Sugar Harms

Published at 12 January 2026

White sugar is sweet in taste, but its effect on health is not! Consuming it, or rather overconsuming it, leads to many health problems. The American Heart Association recommends no more than 6 teaspoons of added sugar per day for women, which equals 25 grams, and 9 teaspoons for men, which equals 36 grams. (1)

Note: Many foods and drinks we consume daily contain added sugar, such as ready-made beverages, snacks, and bread. Therefore, it is essential to read food labels to ensure adherence to the recommended amounts. (1)

Harms of White Sugar

In reality, the human body does not need white sugar at all, as it can obtain its sugar needs naturally from fruits, vegetables, dairy products, and grains. Sugar has many health harms, especially when consumed excessively, and the most important of these harms are: (2)

Causing Weight Gain

White sugar, especially in drinks, is a major contributor to obesity, as it increases hunger and the desire to eat more food, leading to higher calorie intake. (3)

Impact on Heart Health

Diets high in sugar have long been associated with an increased risk of cardiovascular diseases, such as high blood pressure and atherosclerosis.

Sugar raises LDL (bad cholesterol) levels, lowers HDL (good cholesterol), increases triglyceride levels in the blood, and impairs the enzyme that breaks down fats. All of these factors increase the risk of heart attacks, strokes, and other cardiovascular diseases. (2)

Increased Risk of Type 2 Diabetes

Sugar, especially sugary drinks, can increase the likelihood of developing type 2 diabetes. This is because prolonged high blood sugar can cause the body to reduce insulin production—the hormone responsible for converting food into energy—or make insulin less effective. If you are overweight, losing about 4.5 to 7 kilograms can help control blood sugar levels. (2)

Tooth Decay

Sugar can stick to harmful bacteria in the mouth, forming plaque. These bacteria produce acids that erode the protective enamel of the teeth, leading to cavities. (3)

Triggering Acne

Diets high in refined carbohydrates, such as sugary foods and drinks, are linked to a higher risk of acne. Consuming sugary foods can increase insulin and blood sugar levels, which may raise androgen hormones and oil production in the skin, contributing to acne formation. (3)

Impact on Sleep Quality and Duration

Consuming large amounts of sugar during the day causes a rapid energy spike followed by a sharp drop, leading to daytime sleepiness and disrupted sleep at night. Sugar can also reduce deep sleep duration, making you wake up feeling tired instead of refreshed. (2)

Increased Risk of Depression

A diet high in added sugar and processed foods may cause mood changes and increase the risk of depression. High sugar intake is also associated with poor concentration, memory problems, and anxiety. (3)

Increased Risk of Kidney Stones

Kidney stones form when certain chemicals in urine turn into solid crystals that can stick to the kidneys or urinary tract and block urine flow. To prevent kidney stones, it is important to reduce intake of fructose sources, whether from regular sugar, high-fructose corn syrup, or processed foods. (2)

If you need a healthy diet that meets your vitamin and mineral needs while reducing sugar and processed foods, book an appointment now with the nutrition experts at Al Ahli Hospital Nutrition Department for proper medical guidance.

References