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 AgingIt is not easy to avoid sugar as it is almost everywhere in our food. However, it’s more dangerous 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.
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 AgingThe 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. If you need energy but 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. Many studies stated that the excess consumption of adding sugar is one of the most important causes of 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:
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 AgingSugar 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 that suggested there could be something else going on. As researchers found that people who drank too much 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
3- Depression and anxiety
4- Weight gain
5- Accelerate Ageing
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 the 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
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 life stages to under 10 percent of the 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
- 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 will go to, 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
3- Don’t drink fruit; eat it!Obviously, if you juice your fruit, 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
5- Changing your hot drink habits
There are lots of healthy recipes you can find it online, with low sugar and more fibre, and it is delicious too!