In a study published in the journal Translational Medicine in October 2024, medical experts found that people with a sweet tooth have higher blood sugar and fat (lipid) levels, which can lead to metabolic and metabolic diseases.

On the other hand, people who have healthy eating habits have shown signs of a reduced risk of heart disease and stroke, according to Healthline .

Sugar and starch are the main "culprits"

Researchers examined data from blood samples taken from the UK Biobank, dividing them into three distinct groups based on their food preferences.

Group 1: Health conscious (like to eat fresh vegetables and fruits).

Group 2: Likes all kinds of food.

Group 3: Sweet taste (love sweet food and drinks).

The study found that people in group 3 had more C-reactive protein, a sign of being susceptible to inflammatory conditions. The team also found that sweets were associated with a higher risk of depression, diabetes, and cardiovascular disease compared to the other two groups.

On the other hand, group 1 had a significantly reduced risk of heart failure, chronic kidney disease, and stroke, while group 2 had only some moderate health risks.

When you consume sugar, your blood sugar levels rise, which in turn increases your insulin levels. Long-term consumption of foods that are high in glucose (sugar) can lead to insulin resistance, which is a major cause of metabolic diseases like type 2 diabetes, according to Healthline .

In addition, eating a lot of sugar and carbohydrates (starch) can also cause inflammation, affect heart function, increase the risk of stroke, and even lead to mental health conditions such as depression and anxiety disorders.

How to effectively reduce sugar consumption

Dr. Ramit Singh Sambyal (India) says that reducing sugar consumption is not an overwhelming task, but small changes over time can make a big difference.

The first step in cutting back on sugar is to be aware of all the potentially sugary foods on the market.

Dr. Sambyal recommends people take a close look at nutrition labels, especially on products like dips, salad dressings and even flavored yogurts.

Another way to cut down on sugar is to make a point of eating fruit like apples and berries as a snack, instead of reaching for a candy bar or artificially sweetened snack. Fruit provides natural sweetness and fiber, which helps stabilize blood sugar levels. However, this can be done gradually over time to become a habit, as sudden changes are likely to have the opposite effect.

In addition, people should also adjust small daily habits such as using less sugar in coffee, choosing whole grains or wholemeal instead of regular sugary cereals. This makes it easier to manage and pursue a healthy diet more sustainably.

Finally, Dr. Sambyal recommends that people take a hard look at any sugary drinks they regularly choose. Switching to water or herbal tea can also make a big difference to your body.

“Although cutting out sugar may lead to some temporary symptoms like fatigue, headaches or difficulty concentrating, rest assured that you will feel better within a few weeks,” says Dr. Sambyal.