Recently, Indonesia is faced with an increase in cases of kidney failure at a young age which often leads to dialysis. One of the triggering factors is excessive sugar consumption. Sugar itself is a simple carbohydrate that is abundant in food and drinks, both naturally and as an additive.2.3

Because they feel healthy, many young people ignore the risks, even though if consumed in excess, sugar can cause various health problems, ranging from obesity, heart disease, diabetes mellitus, tooth decay, to several types of cancer.2.3

Recognize the Dangers of Excessive Sugar Consumption to the Body

The Ministry of Health (Kemenkes) recommends that sugar consumption should not exceed 50 grams per day (about 4 tablespoons). If consumed in excess, the negative effects include: 1,3,4,5

Increasing the Risk of Obesity

Sugar affects hormones that regulate weight. One of them is the hormone leptin, which functions to signal to the brain when the body feels full. However, the consumption of foods high in sugar can trigger leptin resistance, which is a condition when the hormones from the fat cells no longer work optimally.

 As a result, fat accumulates in the body and gradually increases in weight until it leads to overweight or obesity. Obesity conditions increase the risk of heart disease, stroke, and cancer.

2. Causes High Cholesterol Levels and Heart Disease

Excess sugar lowers good cholesterol (HDL) and increases bad cholesterol (LDL), as well as increasing triglycerides. This has the potential to clog the heart's blood vessels and trigger cardiovascular disease.

3. Causes of Diabetes Mellitus

Excessive sugar impairs insulin function and triggers insulin resistance, increasing the risk of type 2 diabetes. Consuming 1–2 glasses of sugary drinks a day can increase the risk of diabetes by up to 26%.

4. Triggers Tooth Decay

Sugar is food for acid-producing bacteria that damage tooth enamel. Sugary drinks and fruit juices should only be drunk with meals and are limited (juice is a maximum of 150 ml/day). Children need to limit the consumption of sweets, chocolate, and additional sweet foods.

5. Increases Cancer Risk

Both granulated sugar and brown sugar are equally dangerous if consumed in excess, as they can increase the risk of cancer. A diet high in sugar also triggers inflammation and insulin resistance, which is associated with the appearance of some types of cancer. Studies show that excessive sugar consumption can trigger inflammation and obesity, thereby increasing the risk of breast, colon, and pancreatic cancer.

6. Increases the Risk of Kidney Disease

Kidney disease occurs when kidney function decreases, one of which is due to consuming too many sugary foods or drinks. Added sugar can increase uric acid levels and damage the delicate blood vessels in the kidneys. High blood sugar levels, especially in people with diabetes mellitus, over time damage the kidney's filtration system so that it is unable to remove toxins and excess fluids. This condition can lead to kidney failure, which is now increasingly experienced at a young age and has to undergo dialysis.

How to Prevent Excessive Sugar Consumption

To keep your sugar intake safe, take the following steps:5

- Use low-sugar jam, low-fat cream cheese, or fresh fruit on toast.

- Choose products with less added sugar by checking the packaging label.

- Reduce sugar use when cooking.

- Consume fresh fruit or unsweetened juice, not syrup.

- Choose unsweetened cereals and add fresh fruit as a complement.

- Limit the consumption of soft drinks.

- Drink fruit juice or smoothies without added sugar.

- Drink plenty of water.

- Consume low-fat milk or choose other sugar-free drinks.

In addition to maintaining a healthy diet, regular physical activity and adopting a healthy lifestyle also play an important role in preventing excess blood sugar. However, all these efforts must start with yourself in order to enjoy a calmer and healthier life in the future. 2

Reference:

1. Agustin, S. The Effect of Fructose That Is Not Sweet in Taste. Alodokter. 02 May 2024. https://www.alodokter.com/efek-fruktosa-tidak-semanis-rasanya#:~:text=Fruktosa%20adalah%20salah%20satu%20jenis,dan%20bisa%20larut%20dalam%20air.

2. Ministry of Health of the Republic of Indonesia. The Dangers of Excessive Sugar Consumption: Impacts and How to Prevent It. Ministry of Health of the Republic of Indonesia. November 18, 2024. https://ayosehat.kemkes.go.id/bahaya-konsumsi-gula-berlebihan

3. Martanti, AW. It's Not Sweet to Taste, Know the Dangers of Added Sugar in Food and Drinks. Coverage 6. 01 October 2022. https://www.liputan6.com/health/read/5083433/tak-semanis-rasanya-ketahui-bahaya-gula-tambahan-dalam-makanan-dan-minuman?page=4

4. Sunur, IC. 5 Dangers of Sugary Drinks to Health. Alodokter. January 20, 2025. https://www.alodokter.com/bahaya-minuman-manis-terhadap-kesehatan#:~:text=3.,terjadinya%20serangan%20jantung%20sebanyak%2020%25.

5. Medical Content Team. 11 Dangers of Excessive Sugar Consumption for Body Health. Ciputra Hospital. 05 June 2025. https://ciputrahospital.com/bahaya-gula/