Today, I am going to share why too much sugar is bad for you? And what type of sugar you must avoid and add in your diet.
You know white sugar is always considered dangerous if you eat without knowing its consequences. In fact, these days people are becoming addicted to eating sugar because it is kind of intoxication.
Whenever you eat sugar, your insulin spikes up and you feel good when your insulin or sugar level drops down, you feel low again. You again start craving for eating sweets. It means, your brain is not in your control. Also, your brain keeps on forcing you to have it unless you limit it gradually. Because the brain always demands sugar.
They love eating sweets, chocolate, packed juices, high-added sugar items-energy drinks, cakes, cookies, brownies, candies, etc. Which can lead to several health problems in the future.
Not that, many people rely on quick processed foods for snacks and meals. As these items contain added sugar, it makes a large proportion of their daily calorie intake.
Expert says that sugar consumption is a major cause of obesity and several chronic diseases, majorly diabetes. This is utterly true.
Types Of Sugar
- High fructose corn syrup
- Cane sugar
- Coconut sugar
- Raw sugar
These are the form of sugar. You may have ever seen on the label of your food if not start checking out your food label.
Remember, if you want to be fit, live longer and disease-free life, it is must that check your label if you find more than 2 sugar form at the same time, avoid that product. Like if you pick up a product, you find glucose and fructose sugar form on the label, no needed to have it.
However, sugar every once in a while you can eat as per your choice, not every other day or every day. For living a healthy life, you have to compromise with a lot of things.
Minimum Sugar Intake
- 150 calories for men
- 100 calories for women
This is the safest numbers that your body burns sugar easily for normal men and women. On the other day, if you are highly active, do physical activities, then you go up to 160 without any issue.
Most of you know, 1 gram of sugar gives you 4 calories, so you can have around 7 teaspoons for men and 5 teaspoons for women are the safe dose.
Here are the 9 reasons that white sugar you should avoid-
#1. Increases Your Diabetes Risk
Diabetes has become popular worldwide and a lot of people suffering from just because their lifestyle is not up to the mark. Also, it has doubled over the past 30 years. (Study 1)
However, there are many reasons could be involved for this, but there is an evident link between excessive sugar and diabetes risk.
Moreover, obesity which is mostly caused by consuming too much sugar, and this is perceived the strongest risk factor for diabetes. (Study 2)
Also, as you know that high-sugar consumption for a long time becomes insulin resistance, insulin a hormone which is produced by the pancreas that usually helps to control your sugar levels.
#2 Sugar Increases Your Aging
Maybe you know that sugars can affect your body composition, and can mess with your skin by contributing to sagging and wrinkles. When sugar hits your bloodstream, it simply attaches to proteins. The mix of these proteins with sugar can cause the skin to lose elasticity and leads to premature aging.
Sugary foods rapidly digest and spike your insulin and blood sugar levels, resulting in increased androgen secretion, inflammation, and oil production, these all can play a major role in acne development. (Study 3)
#3 Causes To Weight Gain
Yes, sugar often can cause to weight gain, however, there are other factors involved. Obesity is rising worldwide and added sugar, especially from sweetened drinks beverages are one of the biggest factors.
Like soft drinks, juices, sodas, and sweet teas are loaded with fructose, this is a type of simple sugar, which digests far more quickly.
Also, consuming fructose accelerates desire for food and hunger more than glucose, a type of sugar found in starchy foods. (Study 4)
One more important thing is that excessive fructose consumption may resistance to leptin, this is an important hormone that helps regulate hunger and tells you to stop eating. (Study 5)
If you eat too much-added sugar, especially form sugary foods and beverages, it definitely can lead to visceral fat accumulation and weight gain. Make sure limit your sugar intake as I mentioned above.
#4 CausesTooth Decay
Consuming too much sugar is linked to tooth decay. This is a very common problem and raising day by the day.
In fact, we sometimes forget the most basic cosmetic damage that can happen to anyone who relies on sugar mostly. Because of sitting on your teeth, sugar can lead to decay more efficiently than any food. So, it is vital that you do brush at least 2 times a day in order to avoid sitting bacteria on your teeth.
#5 Causes Fatty Liver
Literally, a high intake of fructose has been continuously linked to an increased risk of fatty liver.
On the other hand, glucose and other types of sugar, which are taken by many cells of your body, and fructose is mainly broken down by the liver. And in the liver, fructose is converted into energy or simply stored as glycogen.
If you eat large amounts of added sugar in the form of fructose overload in your liver, resulting in a non-alcoholic fatty liver disease called (NAFLD). This is a condition when excursive fat accumulates in the liver. (Study 6).
A study conducted over 5,900 adults, found that people who drank sugar related thing like sweetened beverages daily had a 56% higher risk of developing a non-alcoholic liver disease (NAFLD) as compared to people who didn't drink. (Study 7).
#6 Sugar Affects Cognition In Children
We should not ignore our little children. Request to all parents, don't let them develop the habit of eating too much sugar, once it is, then it is very hard to get rid of it.
When New York City public schools stopped the sugar in children's breakfasts and lunches, why not you?
Also, their academic ranking increased by 15.7%. this is the greatest improvement even seen that was before 1.7%. The study also eliminated all the bad synthetic flavoring, artificial colors, and preservative.
Help your children avoid all the bad sugary products, which just only leads to several problems, and switch them to healthy foods.
#7 May Increase Your Cancer Risk
As you know that white sugar is much more detrimental. On top of that eating excessive amounts of sugar may simply increase your risk of evolving certain cancers. However, other factors also involved in it like mostly eat junk foods or street foods.
Along with that, a high sugar diet increases inflammation in your body and this may cause insulin resistance, these two terms increase cancer risk and diabetes straight. (Study 9).
Eating excessive sugar can lead to insulin resistance, inflammation, and obesity, all of which are linked to cancer risk.
#8 Increases Your Heart Disease
As a matter of fact, high-sugar diets have always been linked to an increased risk of many diseases including heart disease, this is the no 1 cause of deaths throughout the world. (Study 9).
Because evidence suggests high-sugar diets are linked to obesity, insulin resistance, inflammation, blood pressure levels. and blood sugar, all of which clearly indicate heart disease.
Apart from that, eating too much sugar, especially when you consume from sweetened drinks, has been associated with atherosclerosis, this is called, fatty, artery-clogging deposits (Study 10).
#9 Increases Your Depression
Consuming a healthy diet help improve your mood and body composition, while a high-sugar diet and processed foods can increase the chance of developing depression.
Eating junk foods, and consuming a lot of processed foods, including high-sugar products as such sugary drinks, packed juices, and cakes have been associated with high risk of depression (Study 11, 12).
However, a study conducted over 69,000 women demonstrated that those who consumed the highest sugar intake had a greater risk of depression, compared to those who consumed the lowest intakes ( Study 13).
We have learned today that high added sugar is indeed is harmful to your health. Cut the limit of it as I mentioned above. If you are carving for sugar,
Instead of eating white sugar you can have jaggery but this is also in limitation, but Jaggery is better than sugar.
I hope you got something new to learn from this post. Share as much as possible with your friends so that others can also know these 9 reasons for sugar. Do share your thoughts and tell was this article helpful?