Why should you limit your sugar intake to less than 10 percent of total calories per day? Aside from the “sugar high” effect on your body, which can be uncomfortable, research shows that too much sugar leads to several health problems, including:

Obesity. Sugar may not be a cause for weight gain per se, but foods that are high in sugar are often calorie dense and nutrient poor. Therefore, eating too many of them can easily lead to weight gain.

Several studies have recently recognized connections between excess consumption of sugar and obesity. For example, the Nurses’ Health Study II found that weight gain over a four year period was highest among women who increased their sugar-sweetened soft drink consumption from one or fewer drinks per week to one or more drinks per day and was smallest among women who decreased their intake.

Diabetes. Similar studies have also found that excess sugar consumption leads to an increased risk for diabetes, a disease that affects 17 million American adults. The Nurses’ Health Study found that women consuming one or more sugar-sweetened soft drinks per day had an 83 percent increased risk for type 2 diabetes compared with those who consumed less than one of these beverages per month.

Nutritional deficiency. When you consume too much sugar, you “crowd out” other foods that provide important nutrients, such as fruits and vegetables. This can be especially bad for children and teenagers who need nutrients for growth. For example, if a child chooses soft drink over milk she is missing out on vitamin D and calcium, both of which are essential for bone health. Unfortunately, people who are trying to make healthier choices by choosing fat-free and lowfat products are often trading a reduction in fat for an increase in sugar – added to enhance flavor. Make sure you check the label to see how much sugar, as well as fat, is in the product.

Hyperactivity. Does sugar “hype” you up? That’s a question which has been the subject of several studies, none of which could confirm a connection between consumption of sucrose (table sugar) and hyperactivity in children. But ask a parent if they see a change in their child’s behavior after he drinks a can of soda or eats a few candies, and you might get a different opinion! Some people also notice an increase in stress and tension in body and mind after consuming too much sugar.

Breast cancer. In a recent study of almost 2000 women in Mexico, it was shown that women who derived 57 percent of more of their calories for the day from carbohydrates were twice as likely to get breast cancer than women with a more balanced diet. Although the study considered all forms of carbohydrate, sucrose and fructose demonstrated the strongest association with breast cancer risk – particularly the sucrose in soda. In the study, women who ate a diet high in insoluble fiber – found in wholegrains, fruits and vegetables – had a lower risk for breast cancer.

Dental decay. Sugar is the biggest dietary culprit when it comes to cavities. Bacteria in plaque around the teeth metabolize sugars rapidly, creating areas of high acidity which erode tooth enamel. Brushing is too late to prevent this. Frequent snacking on sugar foods increases your risk, as do “sticky” forms of sugar such as caramel and candy, which stay on the teeth longer.