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Is Sug­ar Poi­son l Why Sug­ar Is a Poi­son l Sug­ar White Poi­son l Sug­ar And Heart Dis­ease l Sug­ar and Depres­sion l Sug­ar and Aging

It is not easy to avoid sug­ar as it is almost every­where in our food. How­ev­er, it’s dan­ger­ous more than we can imag­ine! Our main con­cern is the added sug­ar or refined sug­ar, not the nat­u­ral­ly occur­ring sug­ar that we ingest in fruits and some veg­eta­bles. The added sug­ar is defined as sug­ar added by some­one to their food like (cakes, ice cream, cere­al, cook­ies, can­dy, pas­tries, soda, muffins). As well as (bread, sal­ad dress­ing, crack­ers, pas­ta sauce) but in small­er amounts. Sugar&Health-The Slow White Poison

Is Sugar Poison l Why Sugar Is a Poison l Sugar White Poison l Sugar And Heart Disease l Sugar and Depression l Sugar and Aging

The sug­ar con­tent of an apple (and oth­er fruits) is embed­ded in plant fibre. There­fore it takes more time to digest, more time for the sug­ar to release because the fibre in the fruit min­i­mizes the sug­ars’ impact on blood sug­ar lev­el. Besides, you also get vit­a­mins, min­er­als, and oth­er healthy nutri­ents. On the oth­er hand, added sug­ar releas­es imme­di­ate­ly into our blood­stream at the same moment diges­tion begins. Lat­er, our pan­creas secretes insulin hor­mone to man­ages ele­vat­ed blood glu­cose and dis­trib­utes it to dif­fer­ent cells through­out your body for use as ener­gy. If there is no need for ener­gy, it turns fast to fat. Also, if you need ener­gy, but you are overeat­ing added sug­ar, the liv­er will get over­loaded with fruc­tose and is forced to turn it into fat. So, the same result is the end of the process. Which is reflect­ed as an increased accu­mu­la­tion of fat in the bel­ly and liv­er. Accord­ing to lots of stud­ies stat­ed that the excess con­sump­tion of adding sug­ar is one of the most impor­tant caus­es of the abdomen and liv­er fat.

Is Sugar Poison l Why Sugar Is a Poison l Sugar White Poison l Sugar And Heart Disease l Sugar and Depression l Sugar and Aging

Sugar&Health-The Slow White Poison

Six main reasons why eating too much-added sugar could be hazardous for your health:

1- Cancer 

Is Sugar Poison l Why Sugar Is a Poison l Sugar White Poison l Sugar And Heart Disease l Sugar and Depression l Sugar and Aging

Sug­ar is not a car­cino­genic (caus­ing can­cer) sub­stance. How­ev­er, the excess con­sump­tion of added sug­ar can con­tribute to obe­si­ty, which is a sig­nif­i­cant risk fac­tor for can­cers such as breast and colon can­cers. That is due to the indi­rect link between can­cer and sug­ar. Eat­ing lots of added sug­ar over the years can cause you to gain weight. And stud­ies show that being over­weight or obese increas­es the risk of 13 dif­fer­ent kinds of can­cer. There is a sin­gle study sug­gest­ed there could be some­thing else going on. As researchers found that peo­ple who drank too much of added sug­ar drinks had a slight­ly increased risk of can­cer, regard­less of their body weights. Still, more stud­ies will be need­ed to rely on that.

2. Cardiovascular disease

Sugar&Health-The Slow White Poison

Is Sugar Poison l Why Sugar Is a Poison l Sugar White Poison l Sugar And Heart Disease l Sugar and Depression l Sugar and Aging

There are lots of evi­dence show­ing that sug­ar direct­ly increas­es blood pres­sure and cho­les­terol. And both are con­sid­ered risk fac­tors for heart dis­ease. Research sug­gests there could be a more direct link between added sug­ars and heart dis­ease, which the num­ber one cause of death world­wide.
Based on an Amer­i­can study that fol­lowed a large num­ber of adults for over 14 years, found that con­sum­ing too much added sug­ar could increase the risk of death from heart dis­eases.
Through­out the study, par­tic­i­pants who con­sumed 25 per­cent or more of their dai­ly calo­ries as added sug­ar were more than twice as like­ly to die from heart dis­ease as those whose diets includ­ed less than 10% added sug­ar.
In a sci­en­tif­ic state­ment, the Amer­i­can Heart Asso­ci­a­tion sug­gests: “Tak­en in total, all the stud­ies indi­cate that high sug­ar intake should be avoid­ed. Sug­ar has no nutri­tion­al val­ue oth­er than to pro­vide calo­ries.”

3- Depression and anxiety

 

Is Sugar Poison l Why Sugar Is a Poison l Sugar White Poison l Sugar And Heart Disease l Sugar and Depression l Sugar and Aging

Too much added sug­ar in diet could lead to increase risk of depres­sion or anx­i­ety, espe­cial­ly among men. A study in the UK has found that men with con­sum­ing too much sug­ar (more than 67g a day) had a 23% increased chance of suf­fer­ing from a com­mon men­tal dis­or­der after five years than those who con­sumed low­er lev­els of sug­ar (less than 39.5g a day). This study found no link between sug­ar intake and new mood dis­or­ders in women, and it is unclear why, but more research is need­ed to test the sug­ar-depres­sion effect in large pop­u­la­tion sam­ples. There is anoth­er study for over 67,000 women showed that those with the high­est intakes of added sug­ars had a high risk of depres­sion symp­toms, com­pared to those with the low­er con­sump­tion of added sug­ar.

4- Weight gain

 

Is Sugar Poison l Why Sugar Is a Poison l Sugar White Poison l Sugar And Heart Disease l Sugar and Depression l Sugar and Aging

Obe­si­ty occurs when ener­gy intake from food or drink con­sump­tion is high­er than the ener­gy spends through metab­o­lism or exer­cise. There are dif­fer­ent ways to clas­si­fy the body­weight, but the most wide­ly used is the Body Mass Index (BMI). A per­son is thought to be obese when their BMI exceeds 30 kg/m2. How­ev­er, a high BMI does not con­sid­er to be a defin­i­tive diag­no­sis of obe­si­ty. As some peo­ple can have exces­sive mus­cle bulk, which increas­es their weight, but it is gen­er­al­ly a good indi­ca­tion of whether you are over­weight or not. Added sug­ar prod­ucts are often referred to as emp­ty calo­ries. As they’re rel­a­tive­ly high in calo­ries and lack of nutri­ents (min­er­als, vit­a­mins, pro­tein, Fiber and fat). Which our bod­ies need to work cor­rect­ly, and those nutri­ents are essen­tial to give as the feel­ing of full­ness. Also, added sug­ars affect the appetite-reg­u­lat­ing neu­ro­trans­mit­ter, which may cause the effect of desir­ing food and leads you to overeat. Not to men­tion that the pro­longed ele­vat­ed blood sug­ar and the insulin resis­tance the added sug­ar leads to, all of that linked to weight gain and excess body fat, espe­cial­ly around the waist­line.

5- Accelerate Ageing

 

 

Is Sugar Poison l Why Sugar Is a Poison l Sugar White Poison l Sugar And Heart Disease l Sugar and Depression l Sugar and Aging

Too much added sug­ar in your diet can cause dark cir­cles, dehy­drat­ed skin, wrin­kles, and can fast track the age­ing process.

Some of the issues your body is faced with when fac­ing too much added sug­ar 

(A) Gly­ca­tion: When sug­ar enters your blood­stream. Bond­ing of a sug­ar mol­e­cule to a pro­tein or lipid mol­e­cule with­out enzy­mat­ic reg­u­la­tion occurs. Dur­ing gly­ca­tion, tox­ic com­pounds called ( Advanced Gly­ca­tion End Prod­ucts) or AGEs are pro­duced, and these can cause wrin­kles, sag­ging, dark cir­cles under eyes. (B) Inflam­ma­tion: Added sug­ars con­sid­er to be an inflam­ma­to­ry food and overeat­ing of it may cause chron­ic low-grade inflam­ma­tion that can lead to bro­ken cap­il­lar­ies, loss of skin elas­tic­i­ty, and break­down of cells. All of which fast-track age­ing.

6- Type 2 Diabetes

  Is Sugar Poison l Why Sugar Is a Poison l Sugar White Poison l Sugar And Heart Disease l Sugar and Depression l Sugar and Aging

Is Sugar Poison l Why Sugar Is a Poison l Sugar White Poison l Sugar And Heart Disease l Sugar and Depression l Sugar and Aging

Overeat­ing added sug­ar does not direct­ly cause type 2 dia­betes. How­ev­er, some evi­dence sug­gests that the high­er over­all avail­abil­i­ty of sug­ar makes dia­betes more com­mon. There was a review arti­cle in 2016 sug­gests that direct effects of sug­ar are main­ly relat­ed to fruc­tose con­sump­tion as the liv­er absorbs fruc­tose (fruit sug­ar) with­out reg­u­lat­ing the intake, poten­tial­ly lead­ing to a build-up of liv­er fats and a decrease in insulin sen­si­tiv­i­ty. The insulin sen­si­tiv­i­ty func­tion is to shape how effec­tive­ly cells use glu­cose and reg­u­late remov­ing it from the blood­stream. Decreas­ing insulin sen­si­tiv­i­ty can cause blood sug­ar to become per­sis­tent­ly high, poten­tial­ly lead­ing to type 2 dia­betes.

In summary,

Sug­ar deserves to be tagged as slow white poi­son as it does­n’t kill you by one or even ten dos­es, but it takes time to destroy your body cells through the years and leads you to suf­fer from lots of chron­ic dis­eases.

Though, we should have a question here:

What is the recommended daily intake of added sugar?

WHO ( world health orga­ni­za­tion) guide­lines are to reduce added sug­ar intake at all stages of life to under 10 per­cent of total calo­rie require­ment to reduce the risk of unhealthy weight gain, car­dio­vas­cu­lar dis­eases and dia­betes. Which equals a max­i­mum of 50 g of sug­ar per day (10–12 tea­spoons) for the aver­age adult (at a calo­rie intake of 2,000 kcal). The Amer­i­can Heart Asso­ci­a­tion (AHA) rec­om­mends decreas­ing the amount of added sug­ars you con­sume to no more than half of the total esti­mat­ed dai­ly ener­gy require­ment (kcal).  For women, that’s no more than 100 calo­ries per day or about six tea­spoons of sug­ar (30 grams) For men, it’s 150 calo­ries per day or about nine tea­spoons (45 grams). Now we almost have an idea regard­ing the dai­ly intake of sug­ar, which we can con­sume and still be healthy. So, let us have a look at how to reduce your sug­ar intake.

Here are some tips to reduce your sugar intake:

1- Shopping tips

Is Sugar Poison l Why Sugar Is a Poison l Sugar White Poison l Sugar And Heart Disease l Sugar and Depression l Sugar and Aging

Is Sugar Poison l Why Sugar Is a Poison l Sugar White Poison l Sugar And Heart Disease l Sugar and Depression l Sugar and Aging

  • Write a list and stick to it.
  • Plan meals and snacks for the week and make sure you buy every­thing you will need.
  • Don’t shop when you’re hun­gry because you are prob­a­bly going to be tempt­ed by unplanned choic­es.
  • Con­cen­trate on buy­ing foods from a spe­cif­ic gro­cery store. The more stores you are going to go, the more added sug­ar prod­uct you are going to see.
  • Read the labels of each prod­uct you shop to work out, which are the best choic­es.

2- Switch Sweets and processed food to home-made meals

  Is Sugar Poison l Why Sugar Is a Poison l Sugar White Poison l Sugar And Heart Disease l Sugar and Depression l Sugar and Aging

Is Sugar Poison l Why Sugar Is a Poison l Sugar White Poison l Sugar And Heart Disease l Sugar and Depression l Sugar and Aging

Processed food is what we got in a can or pock­et, If you need a snack in your break, try switch­ing over to fresh fruit, yogurt, car­rot or a small hand­ful of unsalt­ed nuts. Instead of grab­bing a cake, bis­cuit or muf­fin.

3- Don’t drink fruit, eat it!

If you juice your fruit, obvi­ous­ly you will con­sume a lot more serves than if you were to eat it whole because juic­ing takes off the pulp. Which con­tains fibre that makes you feel fuller and sat­is­fied. Also, your fruit juice will be high in sug­ar. So if you want to decrease your sug­ar intake, reduc­ing your fruit juice con­sump­tion will be a good start.

4- Switch soft drinks to water

Is Sugar Poison l Why Sugar Is a Poison l Sugar White Poison l Sugar And Heart Disease l Sugar and Depression l Sugar and Aging

Is Sugar Poison l Why Sugar Is a Poison l Sugar White Poison l Sugar And Heart Disease l Sugar and Depression l Sugar and Aging

We all know that soft and ener­gy drinks are full of sug­ar. If you reg­u­lar­ly drink either of these, you can quick­ly drop the amount of sug­ar in your diet by decreas­ing your con­sump­tion of these drinks. If you don’t love the taste of plain water and strug­gle to con­sume the prop­er amount. You can buy some sachets of the con­cen­trat­ed flavoured pow­der. They come with ten calo­ries per sachet, which is enough for more than 500 ml and with dif­fer­ent tastes.

5- Changing your hot drink habits

Is Sugar Poison l Why Sugar Is a Poison l Sugar White Poison l Sugar And Heart Disease l Sugar and Depression l Sugar and Aging

Is Sugar Poison l Why Sugar Is a Poison l Sugar White Poison l Sugar And Heart Disease l Sugar and Depression l Sugar and Aging

Try to reduce the amount of sug­ar you put in your cof­fee or tea, one tea­spoon at a time. Or, if you’re a fight­er, go ahead and take it all off from your hot drink. Dr. Dalal Has­san has med­ical­ly reviewed the arti­cle. 

Final tip!

There are lots of healthy recipes you can find it online, with low sug­ar and more fibre, and it is deli­cious too!

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