How Sweet It Is: The Truth About Sugar
Oh, how delicious it is to indulge in some sugary snacks. Sugar's ingrained and pleasurable human preference has previously served to keep us alive. However, due to modern food manufacturing, this simple carbohydrate is now associated with weight gain, inflammation, and a slew of health problems. It's time to take a spoonful of science and taste the sugar truth.
What is sugar, exactly?
Sugar is a type of carbohydrate that is a macronutrient. Natural sugars are found in whole foods like fruit (fructose) and dairy products (lactose). Fruit contains fiber, and dairy contains protein and fat, both of which help to slow the rate at which sugar enters our bloodstream.
To avoid blood sugar spikes, it's preferable to postpone absorption.
Sugar cane or sugar beets are used to extract and purify refined sugar. Sucrose is the most common form (a combination of glucose and fructose). This technique produces the white granules or syrups that are commonly seen in foods and beverages including soda, cereal, baked goods, and confectionery.
Sweeteners like high-fructose corn syrup are also chemically created by food makers to slip into beverages and ordinary foods. The issue with highly processed meals is that they are low in nutritional content and have been related to weight gain and disease when consumed in large quantities.
Carbohydrates from grains, fruits, legumes (beans, peas, lentils), and vegetables are broken down into a simple form known as glucose. Glucose is the preferred energy source for our brain and muscles. The brain consumes approximately 20% of the glucose in our bodies.
Maintaining normal glucose levels within a normal range is critical for keeping your body functioning and healthy. When we don't get enough carbohydrates from food or exercise, our bodies will convert the glucose from protein or fat stores.
Is sugar harmful?
Refined sugar is digested and absorbed differently by our bodies than entire dietary sources. Whole foods' fiber and nutrients inhibit absorption, resulting in more evenly distributed "hills" of blood sugar and energy levels throughout the day.
Sugar-rich foods, especially when consumed on an empty stomach, can induce dramatic peaks and valleys in blood sugar levels. We may feel weary and need more sweets in the near term. It can raise the risk of diabetes and other blood sugar-related disorders in the long run.
More information is being published on how an excess of added refined sugar might contribute to weight gain and disorders like these:
Inflammation: Sugar in the diet, particularly in beverages, can cause inflammation in the body. Excess inflammation has been linked to sickness, depression, and pain.
Tooth decay is caused by sweets in the diet, which are a major contributor to dental caries (cavities). These occur when bacteria in the mouth consume sugar and make acid, which erodes teeth.
Heart disease: It has been proven that consuming a high-sugar diet for even a few weeks might create difficulties in persons with heart disease, such as increased total cholesterol and triglycerides.
Diabetes: Sugar consumption does not induce diabetes in and of itself. Excess refined sugars, on the other hand, might cause trouble managing blood sugar, which is linked to diabetes.
High-sugar diets can cause cognitive damage, which can increase the risk of neurodegenerative diseases like Alzheimer's. This is most common when another illness, such as diabetes, is present.
Sugary foods, on the other hand, will not hurt you if consumed in moderation once in a while.
How much is excessive?
The average American consumes roughly 20 teaspoons of sugar per day, although the American Heart Association recommends only 6 teaspoons per day for women and 9 teaspoons per day for men. It's a good idea to limit your sugar intake, especially if you're prone to one of the illnesses listed above.
Added sugar can be found in a variety of unexpected meals. Unfortunately, determining whether a food contains natural or added sugar is not always easy. Currently, food makers are not required to separately identify additional sugar on the food label. Look over the ingredient list to see whether there is any added sugar.
Stop the cravings.
If you're addicted to sugar and worried about gaining weight or have a family history of disease, you might want to consider cutting back. Consider if you'd be better off going cold turkey with a sugar detox or going gradual and steady with these tips:
Substitute bubble water with a squeeze of lemon or lime, tea, or plain coffee for sodas, sweetened drinks, and juice (in moderation).
Prioritize good, healthy foods. Include a protein source, and combine it with some fruit for some natural sweetness. Plain yogurt with fresh berries, for example.
Get to know your treats.
Sugar obtained from natural sources, such as fruit, must be chewed and digested, which helps to limit the total amount consumed. Make your own naturally sweetened snacks like this sweet and spicy gem to easily reduce your sugar intake:
Comments