One kind of carbohydrate that can be obtained naturally or by processing is sugar. It gives our body’s cells the energy they require to function. Natural sugar can be found in some of the healthiest foods, including fruits, vegetables, and dairy products. In processed foods, sugar is added to improve flavour, aid in preservation, add texture and colour, or act as a bulking agent.
Diabetes is the condition most frequently linked to sugar consumption. A study conducted eight years ago established that sugar is the main cause of type 2 diabetes, supporting the advice of all previous doctors to avoid soda and other sugary foods. However, the subject has been contentious in recent years. So, where is the source of the confusion?
The Effects of Sugar on Your Health
- Weight Gain: Foods with a lot of added sugars are frequently low in nutrition and heavy in calories. Regular consumption can raise the risk of obesity and cause weight gain.
- Increased Risk of Type 2 Diabetes: Insulin resistance, a disorder in which your body’s cells don’t react to insulin as well, can be brought on by a high sweetener intake. Elevated blood sugar levels and a higher chance of type 2 diabetes may result from this.
- Heart Health Problems: High blood pressure, inflammation, and elevated triglyceride levels are heart disease risk factors that can be exacerbated by excessive sugar intake.
- Dental Issues: Tooth decay and cavities are largely caused by sugary meals and beverages. Sugar is consumed by oral bacteria, which then produce acids that break down tooth enamel.
- Elevated risk of several malignancies: Although further research is required, several studies have indicated that a high sugar diet may be linked to an elevated risk of certain malignancies.
- Skin Problems: Glycation, the process by which sugar molecules bind to proteins and impair their functionality, is one way that a diet heavy in sugar can cause skin problems, including acne and early ageing.
- Energy Levels and Mood Swings: Eating a lot of sugar can cause blood sugar levels to rise and fall quickly, which can cause mood swings, exhaustion, and irritation.
- Similar to an addiction Behaviour: Dopamine, a neurotransmitter linked to reward and pleasure, can be released in response to sugar. This may result in sweet food cravings and maybe addictive behaviour.
- Risk of Fatty Liver Disease: By encouraging the buildup of fat in the liver, excessive sweetener intake, particularly fructose (found in high-fructose corn syrup and table sugar), can result in non-alcoholic fatty liver disease (NAFLD).
How to Quit Sugar Addiction
- Consume regular, well-balanced meals: Make sure that the proportions of protein, healthful fats, and fiber-rich carbohydrates are all in balance. This can lessen cravings and stabilise blood sugar levels.
- Drink plenty of water because sometimes hunger is a symptom of dehydration. Throughout the day, sip on lots of water to stay hydrated and possibly curb cravings.
- Select whole foods: Steer clear of processed foods and sugary snacks in favour of healthy foods, including fruits, vegetables, whole grains, and lean meats. Whole foods can lessen cravings and be more satisfying.
- Control your stress: Stress can trigger desires for comfort foods, such as sweets. To help stop these urges, engage in stress-relieving exercises like yoga, meditation, deep breathing, or hobbies.
- Determine triggers: Find out what makes you crave sweets. Is it certain feelings, circumstances, or periods of the day? Once those triggers have been recognised, control them by finding substitute activities or coping strategies.
- Instead of sugary snacks, choose healthy options like fresh fruit, a tiny piece of dark chocolate. Snacks that include natural sweeteners like honey or dates in moderation if you’re seeking something sweet.
- Plan your meals and snacks: When you’re hungry, having a meal plan and wholesome snacks on hand will help you resist the urge to go for sugary foods.
What about the fruit’s Glucose content?
There are several complications when fructose is identified as the main cause of the risk of diabetes associated to sugar. Some people are quick to mistake natural fructose for its unsightly counterpart found in sugar-sweetened beverages. However, there may be a link between natural fructose (found in fruit) and a lower risk of type 2 diabetes. High-fructose corn syrup, which is present in soft drinks, candies, and fast food products, is the specific offender.
According to experts, the sugars found in fruits are perfectly acceptable when it comes to lowering your chance of developing diabetes. As long as you avoid foods with added sugar, fruits will remain a component of a well-balanced diet. They provide you with so many other beneficial nutrients.
What is the acceptable amount of sugar?
The researchers advise consuming no more than 6% of daily calories from added sugars. That amounts to no more than 100 calories (25 grammes) or roughly six teaspoons of sugar per day for the majority of women. It is equivalent to around nine teaspoons, or 150 calories (36 grammes) per day for men.
For comparison, a 12-ounce can of soda typically has about 39 grams of sugar. Itis more than the recommended daily intake for a single beverage. Prebiotic sodas are a fantastic healthy alternative to traditional soda. If you have a sweet tooth and are in the mood for a fizzy beverage that is low in sugar and good for your gut.