Do you love to eat sweets but have to reduce your sugar intake? Do you crave for something sweet from time to time?
Sometimes, I do but we know that we have to take care of ourselves as well, right? Read the post below to find out the reason why we have to reduce sugar.
You probably already know that you should be reducing the amounts of saturated fats and salt in your diet.
But you may not realize that there is also a connection to the amount of sugar you consume and how it affects your health, weight, and longevity.
In fact, some experts are saying that sugar is posing a significant risk to your health, especially to children and adolescents.
A few years back, we were told to cut back on salt. Then, we were told to cut back on sugar because researchers linked it to obesity, type-2 diabetes and a whole wealth of other health problems.
In 2016, the general advice is to drop sugar from your diet altogether. This is, of course, tricky because many of us have a sweet tooth, thanks to diets that are rich in sugary tastiness.
The more sugar we have eaten over the years, the more our body craves it now. It’s just the way of things.
The Huffington Post reports that in the US, the average person consumes more than 126 grams of sugar daily, which is almost twice the average sugar intake of all 54 countries observed by Euromonitor.
Additionally, 126 grams is two times more than the recommended daily intake, which the World Health Organization designates to be 50 grams daily for people of normal weight.
However, eliminating sugar from your diet could save you from myriad health problems in the future. Here are ten reasons why you should consider dropping the white stuff altogether:
1. Sugar Is Linked To Depression
Sugar is on Prevention’s list of 5 foods that cause depression – and for good reason. Multiple studies have suggested that there is a link between a diet rich in sugar and depression.
It’s important to remember that the foods you eat don’t just release their nutrients, sugars, and calories into your belly and thighs; they also send them up to your brain.
2. Sugar Is Linked To Obesity
There are a number of ways in which this occurs, but simply put, when you eat sugar, the hormone insulin is released into your bloodstream.
Insulin is needed to allow your body to store blood sugar in your cells so that the sugar can be used for energy when it is needed. However, when insulin levels are always raised in your bloodstream, the tendency is to gain weight.
Another way that sugar consumption has been found to contribute to obesity is through “leptin resistance.” Leptin is a hormone that is supposed to be secreted when you have had enough to eat.
However, when your body develops leptin resistance, it doesn’t recognize when it has had enough to eat and will overeat, leading to increased risk for obesity.
The NHS found that the link between sugar and obesity is indeed very real, and is caused because sugar is loaded with empty calories (energy) that your body stores for later days. Only, the later days never come and eventually all that built-up energy is turned into fat.
3. Sugar Is Linked To High Blood Pressure
With obesity, comes increased risk of cardiovascular events that involve your heart, its blood vessels, and/or your brain.
More and more American’s are being diagnosed with high blood pressure, and Mayo Clinic suggests that a poor diet is one of the biggest risk factors.
The more sugar you eat, the more your bad cholesterol levels surge, which in turn boosts your blood sugar.
4. Sugar Increases Your Risk Of Heart Attack
It doesn’t matter how much you weigh, consuming more sugar just improves your chances of having a heart attack.
Figures in the past have shown that people who consume 25% more sugar than everyone else have a stronger chance of dying of a heart attack.
5. Sugar Is Addictive
While sugar is not classed as a drug, its effects are similar to heroin. For this reason, sugar is just as addictive as illegal drugs. They hijack the same neural pathways as heroin and cocaine and leave people craving more and more.
In addition, just like drugs, sugar can easily be abused.
6. Sugar Is Linked To Fatty Liver Disease
Sugar is largely composed of two simple types of sugars:
Fructose is very much the “evil twin” and heads immediately to your liver. Over time, too much sugar can cause a fatty liver, which, if left untreated, can lead to full-on liver disease.
7. Sugar Is Linked To Diabetes
No doubt, the biggest connection researchers have made is the one between sugar and diabetes.
Diabetes happens when your pancreas doesn’t create enough insulin, which is the hormone we rely on to turn sugar into fuel.
Moreover, in case you didn’t know it, diabetes not a nice disease and it can’t be cured, BUT it is totally preventable.
8. Sugar Could Cause Cancer
Although tests are still at their tentative stage, there is some research that suggests sugar could cause certain cancers.
But other studies have demonstrated that certain cancers such as those of the pancreas, prostate, colon, and rectum seem to be increased with sugar intake.
9. Sugar Rots Your Teeth
Although sugar is certainly not the sole reason for oral issues, it can certainly cause some pretty nasty damage to your molars
This is because it leaves behind a trail of debris in your teeth, which, over time, can lead to plaque, which – if left untreated – can lead to cavities.
10. You Feel Less Hungry
Because sugar is so addictive, it just makes you want to eat more and more. Cutting it out from your diet will harmonize your appetite and you’ll no longer feel like a bottomless pit of starvation.
You undoubtedly know that sugar is not good for you and that it is incredibly easy to get too much sugar in today’s diet consisting of too many processed foods, Slurpees, and soda.
Of course, there are natural sugars found in fruits, but this does not mean that you should avoid fruits too.
Although fruits contain sugar, they are also high in antioxidants which neutralize free radicals and keep them from damaging your DNA and cells.
Fruits also contain other beneficial components such as fiber, which is important for digestive health.
So what should you do?
Limit your sugar intake overall.
Make wiser food choices.
Eat fresh fruits, but focus on vegetables and avoid fruit juices which do not contain the beneficial fiber.
Avoid dried fruits.
Choose unrefined, whole-grain foods such as brown rice vs. refined bread and pasta like white bread, instant rice.
Knowing the harmful effects of sugar to our body, you might be thinking twice the next time those sugar cravings visit you.
POINTS TO REMEMBER
10 Reasons to Reduce Sugar from Your Diet
- Sugar is linked to depression
- Sugar is linked to obesity
- Sugar is linked to high blood pressure
- Sugar increases your risk of heart attack
- Sugar is addictive
- Sugar is linked to fatty liver disease
- Sugar is linked to diabetes
- Sugar could cause cancer
- Sugar rots your teeth
- Sugar feel less hungry
What to do instead?
- Limit sugar intake
- Make wiser food choices
- Eat fresh fruits and vegetables
- Avoid dried fruits
- Eat proteins
- Choose unrefined, whole-grain foods
– Do you have a sweet tooth?
– How often do you eat sweets or any food high in sugar?
– What measures are you doing to reduce your sugar consumption?
– Are you trying to control your sugar intake?
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