Core Viewpoint - Excessive sugar intake poses significant health risks, including obesity, diabetes, cardiovascular diseases, and dental issues, as highlighted by the World Health Organization (WHO) guidelines [1][2][3][4][5]. Group 1: Health Risks of Excess Sugar Consumption - High sugar diets are linked to increased all-cause mortality and reduced healthy lifespan [2][24]. - Excessive sugar can lead to obesity, which is a risk factor for various cancers [2]. - Long-term high sugar intake can result in cardiovascular diseases due to fat accumulation [3]. - Overconsumption of sugar can decrease insulin sensitivity, raising the risk of type 2 diabetes, with over 60% of type 2 diabetes patients being overweight or obese [4]. - Frequent sugar consumption creates a favorable environment for bacteria in the mouth, leading to dental caries and other oral diseases [5]. - Sugar can convert to fat, contributing to fatty liver disease and other organ-related fat accumulation [6]. - High sugar intake accelerates skin aging through chronic inflammation and oxidative stress [7]. Group 2: Healthier Sugar Alternatives - Black sugar is recommended for its health benefits, including warming properties and blood nourishment, but should be consumed in moderation (maximum 50 grams daily, ideally 25 grams) [8][11][17]. - Beta-glucan, a natural polysaccharide, helps regulate blood sugar and lower cholesterol [13]. - Oligofructose, a soluble dietary fiber, aids in preventing constipation and stabilizing blood sugar levels [14][15]. Group 3: Guidelines for Healthy Sugar Consumption - Control total sugar intake, adhering to the guideline of no more than 50 grams per day, ideally limiting to 25 grams [17][26]. - Be cautious of hidden sugars in food products, checking labels for various types of sugars [19]. - Limit the use of high-sugar cooking methods and sauces, as they can significantly increase sugar intake [20]. - Be aware of artificial sweeteners in "low sugar" or "sugar-free" products, which may still pose health risks if consumed excessively [21][22]. - Increase physical activity to offset excess sugar intake [23][26].

Core Viewpoint - The article emphasizes the importance of a balanced diet for students preparing for exams, highlighting five types of foods to avoid that may negatively impact cognitive function and overall well-being during this critical period [1]. Group 1: Foods to Avoid - High-sugar foods, such as sugary drinks and desserts, can lead to blood sugar fluctuations, resulting in decreased attention and increased fatigue, commonly referred to as "carb crash" [2]. - High-fat foods, including fried items and fatty meats, can cause digestive discomfort and hinder cognitive performance due to their low nutritional density [3]. - Stimulant beverages like coffee and energy drinks may temporarily enhance alertness but can lead to anxiety and sleep disturbances when consumed excessively [4]. - Raw foods, such as sushi and undercooked eggs, pose a risk of foodborne illnesses, which can disrupt study routines and exam performance [5][6]. - Trying unfamiliar foods can increase the risk of allergies or digestive issues, potentially affecting focus and stability during exam preparation [7]. Group 2: Dietary Recommendations - A light and balanced diet is recommended, avoiding overly salty or spicy foods that can burden the kidneys and irritate the digestive system [8]. - Regular meal patterns should be maintained to ensure steady energy levels, with an emphasis on whole grains and diverse protein sources [9].