🍽️ High glycemic diet {High-sugar diet (HSD)}

Weight Gain and Obesity: Consuming high amounts of sugar can contribute to weight gain and obesity. Sugary foods and beverages are often high in calories and can lead to an excess of energy intake, which, when not offset by physical activity, can result in weight gain over time.

Type 2 Diabetes: Excessive sugar intake, particularly in the form of added sugars and sugary beverages, is strongly linked to an increased risk of developing type 2 diabetes. High sugar consumption can lead to insulin resistance, impaired glucose metabolism, and elevated blood sugar levels, all of which are key factors in the development of diabetes.

Cardiovascular Disease: Diets high in sugar have been associated with an increased risk of cardiovascular disease (CVD). Excessive sugar intake can contribute to elevated triglyceride levels, decreased HDL (good) cholesterol, increased LDL (bad) cholesterol, inflammation, and high blood pressure, all of which are risk factors for heart disease and stroke.

Dental Health: Sugar is a major contributor to tooth decay and cavities. When bacteria in the mouth feed on sugars from food and beverages, they produce acids that can erode tooth enamel and lead to dental problems. Frequent consumption of sugary foods and drinks, especially between meals, increases the risk of dental decay and gum disease.

Metabolic Syndrome: High sugar intake is associated with an increased risk of metabolic syndrome, a cluster of conditions that includes abdominal obesity, high blood pressure, high blood sugar levels, elevated triglycerides, and low HDL cholesterol. Metabolic syndrome significantly raises the risk of developing type 2 diabetes, heart disease, and stroke.

Non-Alcoholic Fatty Liver Disease (NAFLD): Excessive sugar consumption, especially fructose, can contribute to the development of non-alcoholic fatty liver disease (NAFLD), a condition characterized by the accumulation of fat in the liver. NAFLD can progress to more severe liver conditions, such as non-alcoholic steatohepatitis (NASH) and liver cirrhosis.

Mood and Mental Health: Some research suggests that diets high in sugar may negatively impact mood and mental health. High sugar intake has been linked to increased risk of depression, anxiety, and cognitive decline. Blood sugar fluctuations and alterations in neurotransmitter levels may contribute to these effects.

Inflammation: Excessive sugar consumption can promote chronic inflammation throughout the body, which is implicated in the development of various diseases, including obesity, type 2 diabetes, heart disease, and certain cancers. Inflammation is a key driver of many chronic health conditions and can impair overall health and well-being.

Skin Health: High sugar intake may exacerbate certain skin conditions, such as acne and premature aging. Sugar consumption can contribute to inflammation, insulin spikes, and the formation of advanced glycation end products (AGEs), which may negatively impact skin health and appearance.

Nutrient Imbalance: Diets high in sugar often displace nutrient-dense foods, leading to inadequate intake of essential nutrients like vitamins, minerals, fiber, and antioxidants. This can contribute to nutrient deficiencies and compromise overall health and immune function.