Most people know that eating too much sugar or processed food is bad for your health, but many don’t realise just how much damage they can do. If you’re trying to cut back on sugar or use a continuous glucose monitor, it helps to understand the effects of a diet high in processed foods and sugar.
One of the most common results is weight gain. Processed foods are full of ingredients your body doesn’t need and are often very calorie-dense. Unlike whole, natural foods, many processed items are high in fats and carbs, so you end up eating more calories than you expect. For example, a McDonald’s Big Mac medium meal contains over 1,000 calories — about half the daily intake recommended for many women and nearly half for men.
Food’s main job is to give the body the nutrients it needs to work well. Most processed foods offer little or no nutritional benefit and are mostly made of saturated fats, sugar and simple carbs. Without proper nutrients your body can’t perform at its best: you’ll have less energy, get sick more easily, and your skin may look oily or dull.
Processed foods also contain additives that can be harmful in large amounts. Preservatives, high levels of salt, and stabilisers have been linked to serious health problems for some people, including an increased cancer risk. Eating small amounts occasionally won’t usually cause these issues, but a long-term diet heavy in processed foods can raise the risk of diabetes, liver, kidney and heart problems — and potentially cancer.
Another issue is that processed food provides quick calories and makes you feel full fast, but it’s often low in fibre. That means you get hungry again soon after eating. Fast food is a good example: many people eat a Big Mac and feel hungry just an hour or two later. Because these foods are easy to chew and eat, it’s also simple to consume large amounts without feeling satisfied.
A balanced diet is key to healthy skin. Eating enough vegetables, fruits and drinking plenty of water helps prevent acne and can slow the appearance of wrinkles. Many people notice breakouts after a few days of unhealthy eating because excess sugars, fats and toxins show up on the skin quickly.
Diabetes is becoming more common, and poor diet plays a big role. While eating sugar alone doesn’t automatically cause diabetes, a diet high in sugars and fats leads to weight gain and other changes that increase your risk. Processed foods also lack the nutrients your body needs for steady energy, so everyday activities like walking or housework can start to feel tiring. Sugary foods and drinks may give you a quick energy boost, but it’s short-lived — followed by a crash that leaves you feeling worse than before.
It’s widely known that sugar harms your teeth, but a poor diet affects overall oral health too. Teeth, gums and mouth need the same care as the rest of your body. Lack of fibre, calcium and other nutrients can lead to bad breath, sensitive gums and other dental problems.
While a healthy diet isn’t a cure for depression, a poor diet can make mood problems worse. “You are what you eat” applies to both your body and how you feel. Too much sugar can cause chronic inflammation, insulin resistance and changes to the brain’s reward system, all of which can lower your mood and leave you feeling unmotivated and down.