Sugar referring to refined and added sugars are everywhere. In fact, almost every food in the market wherever you look inside supermarkets and groceries stores, majority of the foods contained added sugars. In reality, it’s a challenge to avoid them, and the only way to minimize consumption of it is to know what and which food products contain them. Well, that’s easy to pinpoint the food products containing added sugars, but are you willing to pay the price? But first, you have to know the many names of sugar where it’s hidden.
Truly, excess consumption of added sugars has a toll for health. The new dietary guidelines for Americans, which is in its 8th Edition for 2015-2020 guidelines put a limit of sugar consumption. It’s not just about “calorie in, calorie out” strategy because when a person eat added sugar when the health is already in a declining trend, it’s difficult to recover and stay healthy. For example, most people think chocolate is healthy especially that there are some studies done on it. However, not many people care to examine the details of the study on what type of chocolate is considered healthy.
Most chocolates available today are loaded with added sugars from fructose, lactose, maltose, aspartame, and among many others, which not many people are aware that these are sugar. They’re simply hidden in many different names. It has been said most Americans, or even majority of the world population are born with a sweet tooth. However, it does not mean one cannot minimize or avoid refined sugars at all. On the other hand, most fruits are highly sweet, but when you eat the whole fruit, the body process it differently compare to when you consume refined sugars. Therefore, consuming whole fruits and vegetables along with healthy fats can help a person overcome cravings for sweets in the form of refined sugars.
Additionally, fruits although they have sugar, too and the body process it differently in a natural fashion, it also contains minerals, vitamins and dietary fibers that are all helpful for the body’s nourishment.
Side-Effects Of Excess Refined Sugar
Affects The Liver
When refined sugar enters the body, it goes to the liver and when there is an excess of it, the liver swells. The excessive sugar intake particularly fructose will load up the liver. The, the liver converts the fructose or sugar into fats and release into the blood stream increasing the triglycerides, which can lead to many unhealthy consequences including metabolic syndrome illnesses.
Additionally, Dr. Robert Lustig explains that the negative effect of sugar is just as devastating as the damage done by alcohol to the liver. This is known as non-alcoholic liver disease.
Affects The Heart
Dr. Stephen Sinatra and Jonny Bowden co-authored a book entitled The Great Cholesterol Myth, and they explained how a high sugar diet can cause heart disease. When there is a high level of fats in the blood stream called dyslipidemia, this cause a bad effect in the liver. This increases the triglycerides as mentioned earlier and reduces the amount of good cholesterol (HDL) increasing the risk of heart disease.
Sugar Is Addictive
Experts compare the effect of sugar to that of cocaine. When sugar is ingested, the brain release dopamine, a hormone that makes a person feel good. This is good, right? Yes, but when the brain becomes dependent on it, it result to addiction. On the other hand, while fruits are sweet, it don’t create the same addictive effect because the body process it differently in a natural way.
Dr. Mark Hyman explains on why sugar is addictive and give tips on how to break sugar habit.
Sugar Cause Obesity
If you haven’t watched “Skinny on Obesity” where Dr. Rober Lustig plus other experts explained how sugar causes obesity, you should watch it now, and you can watch it below. There are evidences based on studies that sugar is the driving force behind the obesity epidemic. In 2014, news sparked that sugar is just as harmful as tobacco, which causes obesity and a host of metabolic syndrome diseases. A study in 20017 published at the American Journal of Clinical Nutrition suggest that sugar intake particularly fructose, which is the widely used kind of sugar in most food products may have an important participatory role in the present disease epidemic.
Now, it’s time you decide for your health and take charge full responsibility by eating clean and healthy. If you struggle to do it at once, do it gradually, but consistently. It would be more helpful and effective approach if you keep yourself a journal while you’re getting started to minimizing added sugar consumption. It’s your health. So, decide to live healthy and happy.