I know you are saying “sugar again!” Yes, we crucify sugar a lot, I mean sugar is even good for the health, seen as “low blood sugar” is a thing. But as with everything, excessive intake could cause damage to your mental, physical and social wellbeing. (Yes, i said social). Do you eat processed foods? Are soft drinks the main way you hydrate? Is chocolate your favorite mid afternoon snack? Then you should keep reading!
Like I mentioned earlier, some sugar is healthy. Lactose, sugar from milk products can be healthy. Fructose, the sugar from fruit also can be healthy. It’s only healthy when it comes in its natural container, fruit. Unfortunately, manufacturers have found a way to add sugar to all their products as it’s an inexpensive way to add sweetness and flavor to the foods they sell, so now it’s in everything.
As if that isn’t enough, sugar is super addictive. When you eat sugar it whets your appetite for even more. It spikes your blood sugar levels and leaves you hunting for anything sweet a few hours later when that spike drops to rock bottom. It also releases large amounts of dopamine in the brain, which
can also make it very addictive.
If your daily caloric intake is 2,000 calories, those limits go up to about 50 grams (or 12.5 teaspoons) of added sugar. For perspective – a single 12-ounce regular soda contains about 40 grams, or 10 teaspoons, of added sugar. (This is a lot of English). Simply put, don’t eat too much sugar! In fact, avoid it as much as you can! Not Convinced? Here are the dangers of sugar!
THE DANGERS OF EXCESSIVE SUGAR
Weight Gain
Rates of obesity are rising worldwide and added sugar, especially from sugar-sweetened beverages, is thought to be one of the main culprits. Sugar-sweetened drinks like sodas, juices and sweet teas are loaded with fructose, a type of simple sugar. Consuming fructose increases your hunger and desire for food more than glucose, the main type of sugar found in starchy foods. Additionally, excessive fructose consumption may cause resistance to leptin, an important hormone that regulates hunger and tells your body to stop eating. In other words, sugary beverages don’t curb your hunger, making it easy to quickly consume a high number of liquid calories. This can lead to weight gain. (You don’t want to be fat, do you?)
Can Increase Your Risk of Heart Disease
High-sugar diets have been associated with an increased risk of many diseases, including heart disease, the number one cause of death worldwide. Evidence suggests that high-sugar diets can lead to obesity, inflammation and high triglyceride, blood sugar and blood pressure levels — all risk factors for heart disease.
Additionally, consuming too much sugar, especially from sugar-sweetened drinks, has been linked to atherosclerosis, a disease characterized by fatty, artery-clogging deposits. This means that one sugary drink a day can already put you over the recommended daily limit for added sugar. (Just one soda? Shocking huh?)
Has Been Linked to Acne
A diet high in refined carbs, including sugary foods and drinks, has been associated with a higher risk of developing acne. Foods with a high glycemic index, such as processed sweets, raise your blood sugar more rapidly than foods with a lower glycemic index. Sugary foods quickly spike blood sugar and insulin levels, causing increased androgen secretion, oil production and inflammation, all of which play a role in acne development.
Studies have shown that low-glycemic diets are associated with a reduced acne risk, while high-glycemic diets are linked to a greater risk. Also, many population studies have shown that rural communities that consume traditional, non-processed foods have almost non-existent rates of acne, compared to more urban, high-income areas.
These findings coincide with the theory that diets high in processed, sugar-laden foods contribute to the development of acne. (Even Acne?)
Increases Your Risk of Diabetes
The worldwide prevalence of diabetes has more than doubled over the past 30 years. (I mean, it seems like all the old people have it) Though there are many reasons for this, there is a clear link between excessive sugar consumption and diabetes risk. Obesity, which is often caused by consuming too much sugar, is considered the strongest risk factor for diabetes. What’s more, prolonged high-sugar consumption drives resistance to insulin, a hormone produced by the pancreas that regulates blood sugar levels. Insulin resistance causes blood sugar levels to rise and strongly increases your risk of diabetes. (It’s a terrible illness)
May Increase Your Risk of Cancer
Eating excessive amounts of sugar may increase your risk of developing certain cancers. First, a diet rich in sugary foods and beverages can lead to obesity, which significantly raises your risk of cancer. Furthermore, diets high in sugar increase inflammation in your body and may cause insulin resistance, both of which increase cancer risk. (Sugar is badass I tell you)
A study in over 430,000 people found that added sugar consumption was positively associated with an increased risk of esophageal cancer, pleural cancer and cancer of the small intestine. Another study showed that women who consumed sweet buns and cookies more than three times per week were 1.42 times more likely to develop endometrial cancer than women who consumed these foods less than 0.5 times per week.
May Accelerate the Skin Aging Process
Wrinkles are a natural sign of aging. They appear eventually, regardless of your health. However, poor food choices can worsen wrinkles and speed the skin aging process. Advanced glycation end products (AGEs) are compounds formed by reactions between sugar and protein in your body. They have been found to play a key role in skin aging. Consuming a diet high in refined carbs and sugar leads to the production of AGEs, which may cause your skin to age prematurely.
AGEs damage collagen and elastin, which are proteins that help the skin stretch and keep its youthful appearance. When collagen and elastin become damaged, the skin loses its firmness and begins to sag (You don’t want to be grandma on time, do you?)
Drains Your Energy
Foods high in added sugar quickly spike blood sugar and insulin levels, leading to increased energy.
However, this rise in energy levels is fleeting. (Obviously) Products that are loaded with sugar but lacking in protein, fiber or fat lead to a brief energy boost that’s quickly followed by a sharp drop in blood sugar, often referred to as a crash. Having constant blood sugar swings can lead to major fluctuations in energy levels.
To avoid this energy-draining cycle, choose carb sources that are low in added sugar and rich in fiber. Pairing carbs with protein or fat is another great way to keep your blood sugar and energy levels stable. For example, eating an apple along with a small handful of almond is an excellent snack for prolonged, consistent energy levels.
Can Lead to Fatty Liver
A high intake of fructose has been consistently linked to an increased risk of fatty liver. Unlike glucose and other types of sugar, which are taken up by many cells throughout the body, fructose is almost exclusively broken down by the liver. In the liver, fructose is converted into energy or stored as glycogen.
However, the liver can only store so much glycogen before excess amounts are turned into fat. Large amounts of added sugar in the form of fructose overload your liver, leading to non-alcoholic fatty liver disease (NAFLD), a condition characterized by excessive fat buildup in the liver. (Which is not very healthy)
Increase kidney disease risk: Having consistently high blood sugar levels can cause damage to the delicate blood vessels in your kidneys. This can lead to an increased risk of kidney disease. Sugar could also negatively impact dental health, Increase the risk of developing gout and accelerate cognitive decline.
How to Shake Off Your Sugar Cravings
The temptation to indulge in sugary foods will always be there, especially with the abundance of processed foods and fast foods that are available. We encourage healthy food swaps to help curb cravings. You can get more information about these healthy swaps by visiting us at Eat to Live Lifestyle Café and Store! You can also get customized meal plans and packages that could span months and even a year! Your Breakfast, Lunch and Dinner all planned the healthy way! All away from the clutches of sugar!
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