sugar and health
sugar and health

 Sugar has become an integral part of our daily lives. We use it to sweeten our tea or coffee, add flavor to our desserts, and even in our favorite packaged foods. However, we rarely stop and consider the impact that sugar has on our bodies. The sweetener is often regarded as a guilty pleasure, but the truth is that it can have alarming consequences for our health. From weight gain to chronic diseases, the negative effects of sugar on the body are numerous and can be downright frightening.

The average North American consumes around 270 calories (17 teaspoons) of added sugar daily, according to Harvard's School of Public Health. In the majority of American diets, added sugar unfortunately tends to outweigh natural sugar. 

 

In this article, we will explore the different ways sugar affects our bodies and the alarming impact it can have on our overall health and how to reduce its consumption.

Whatever it is called, sugar is sugar, and when consumed in excess, it can have a variety of detrimental effects on your health. Here's a closer look at how sugar can harm your health in every way, from the top to the bottom.

1. Gaining weight

 People get a lot of extra sugars from sugar-sweetened beverages. If you consume one can of soda each day and don't cut calories elsewhere, you will gain 15 pounds in three years. Overeating can result in conditions like diabetes and various malignancies.

 2. Diabetes

Drinks with added sugar, in particular, can increase your risk of type 2 diabetes. This is possible because your body may respond by producing less insulin, a hormone that helps turn the food you eat into energy, when sugar levels in your blood remain high. The insulin may also not function as well. Even losing 10 to 15 pounds can help you regulate your blood sugar if you are overweight.

 3. Heart-related Diseases

Dr. Hu and his colleagues discovered a connection between a high-sugar diet and a higher risk of dying from heart disease in research published in 2014 in JAMA Internal Medicine. During the 15-year trial, those who consumed 17% to 21% of their calories as added sugar had a 38% higher chance of dying from cardiovascular disease than those who consumed 8% of those calories.

According to Dr. Hu, the risk of heart disease is essentially inversely proportional to the amount of added sugar consumed.

4. Liver Diseases

Fructose or high fructose corn syrup is probably present in foods with excessive amounts of added sugar. The liver processes fructose, and too much of it can harm the liver. Fructose is converted to fat during its breakdown in the liver. 

This results in:

  •  Non-alcoholic fatty liver disease (NAFLD) is characterized by an accumulation of extra fat in the liver.
  • Non-alcoholic steatohepatitis (NASH) is characterized by a fatty liver, inflammation, and liver "steatosis," or liver scarring. Scarring eventually stops the liver's ability to receive blood. Several of these progress to cirrhosis, necessitating a liver transplant.

5. Bad sleep

A day of eating too much sugar might mess with your blood sugar levels and lead to energy peaks and valleys. You could find it difficult to stay awake at work or fall asleep in class.

 A bowl of ice cream or several cookies in the evening can give you a sugar rush and keep you up all night.

 Moreover, it may shorten the duration of your deep sleep. So, you might not feel rested when you awaken.

6. Gout

You may already be aware that eating too much red meat, organ meats, and lobster can cause this painful arthritis. This also applies to fructose. It can cause uric acid to accumulate in your blood, which then leads to the formation of tough crystals in your knees, other joints, and big toe.

7. Renal stones

When compounds in your poop crystallize into solids, you get them. Some kidney stones are removed by your body without any discomfort. Others may become impaled on something and obstruct urine flow in your kidney or another area of your plumbing. The risk of kidney stones increases if you consume too much fructose, whether it comes from processed foods, high-fructose corn syrup, or table sugar.

Ways to Cut Down Your Sugar Intake

1. Reduce Your Use of Sugary Beverages

There is a significant quantity of added sugar in many common drinks.

44% of the sugar in a typical diet comes from sodas, energy drinks, sports drinks, and fruit drinks.

Even so-called "healthy" beverages like fruit juices and smoothies from the shop can contain staggering amounts of it. As a result, homemade food is always preferable, or you can just read the ingredients list before buying.

Reducing your intake of beverages high in sugar has repeatedly been demonstrated to aid in weight loss.

 

Here are a few better options:

  • Water has no calories.
  • Try adding a squeeze of fresh lime or lemon juice to your sparkling water.
  • Super-refreshing water that has been infused with fruit and herbs. See my incredible recipes for flavored water!
  • Consume herbal or fruit teas warm or cold.
  • Green, or black tea without added sugar, together with espresso or flat white coffee.

2. Avoid desserts with a lot of sugar.

There isn't often much nutritional value in sweets.

They contain a lot of sugar, which can trigger blood sugar spikes and make you feel drained, hungry, and like you want more sugar.


So, Check these substitutes:

  • Fresh fruit is naturally delicious and packed with nutrients like fiber and vitamins.
  • Greek yoghurt is a high-calcium, high-protein food that also contains vitamin B12.
  • Try baking pears, apples, or plums with cream.
  • Dark chocolate: In general, the sugar content decreases as the cocoa content increases.
  •  Dates: They are very healthy and naturally sweet.

3. Don't use sauces

Most kitchens have ketchup, barbecue sauce, and sriracha sauce, all of which are loaded with sugar. But the staggering amount of sugar they contain is generally unknown.


Here are some other, healthier ways to spice your food:

  • Herbs and spices, whether fresh or dried, can provide additional health advantages without adding any sugar or calories.
  • Fresh chili: Adds a fiery, spiciness kick to your cuisine.
  • Delicious yellow mustard with almost no calories or sugar.
  • Vinegar: A ketchup-like punch that is sugar- and calorie-free. Be cautious though, as certain balsamic creams and vinegars could include sugar. Always read the dietary facts!
  • Harissa paste is an excellent substitute for sweet chili sauce and can be manufactured or purchase.

4, Consume whole foods

5. Inspect processed foods for sugar.

Foods that have not been refined or processed are referred to as whole foods or processed food. Also, they are devoid of any artificial additions or other ingredients.

Contrarily, ultra-processed foods are prepared foods that include salt, sugar, fats, and other ingredients that aren't often seen in home-cooked meals.


As an alternative, you may try these wholesome and nutritious snack suggestions:

  •  A handful of nuts provide a substantial source of nutrients like protein and good fats.
  • Make sure the trail mix only contains nuts, seeds, and dried fruit without any additional sugar. Check out my recipe for wholesome granola!
  • The superfood of hard-boiled eggs is rich in protein, vitamins, and minerals.
  • Natural sugars found in fresh fruit can help quell sugar cravings.
  • Be wary of "healthy" marketing claims made on some snacks.
  • When travelling or working, be prepared and bring natural and low-sugar snacks with you.

In conclusion, cutting down on sugar intake can have a significant positive impact on overall health and well-being. By being mindful of the amount of sugar consumed and making simple adjustments to one's diet, such as choosing whole foods and avoiding processed options, individuals can take control of their health and reduce the risk of developing chronic diseases. Additionally, by opting for natural sweeteners or gradually reducing the amount of sugar in one's diet, it is possible to satisfy a sweet tooth without harming the body. Remember, moderation is key and small changes can lead to big results in the long run. So, take the first step towards a healthier life today and start cutting down on sugar intake!