Seeing the health implications of refined sugar, it is a wise idea to eliminate, or at least minimize its consumption. A weekly guide to the biggest developments in health, medicine and wellbeing delivered to your inbox.
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As we consume sugar, our bodies create more dopamine receptors that lead us to crave more sugar, resulting in a vicious cycle of sugar consumption. By lowering the efficiency of white blood cells for hours at a time after consumption, sugar compromises the immune system and hinders our ability to fight disease and infection.
Besides being empty calories with no value in nutrition, sugar actually robs your body of essential minerals. Sugar causes essential minerals like sodium, potassium, magnesium and calcium to be leached from the body. This can weaken the teeth and bones, causing tooth decay and diseases like osteoporosis. Excessive sugar intake has been linked to increased risk for breast, colon, pancreatic, colorectal, and endometrial cancer.
Refined sugar is half glucose and half fructose. The liver is the only organ that can metabolize fructose. When too much fructose enters the liver, it gets turned into fat that can build up over time and ultimately lead to disease.
Insulin drives glucose into cells from the bloodstream. In one study, women who consumed more carbs, including added sugars, had a more wrinkled appearance than women on a high-protein, lower-carb diet The researchers concluded that a lower intake of carbs was associated with better skin-aging appearance Sugary foods can increase the production of AGEs, which can accelerate skin aging and wrinkle formation.
Telomeres are structures found at the end of chromosomes, which are molecules that hold part or all of your genetic information. As you grow older, telomeres naturally shorten, which causes cells to age and malfunction Although the shortening of telomeres is a normal part of aging, unhealthy lifestyle choices can speed up the process. Consuming high amounts of sugar has been shown to accelerate telomere shortening, which increases cellular aging A study in 5, adults showed that regularly drinking sugar-sweetened beverages was associated with shorter telomere length and premature cellular aging In fact, each daily ounce ml serving of sugar-sweetened soda equated to 4.
Eating too much sugar can accelerate the shortening of telomeres, which increases cellular aging. Foods high in added sugar quickly spike blood sugar and insulin levels, leading to increased energy.
Having constant blood sugar swings can lead to major fluctuations in energy levels To avoid this energy-draining cycle , choose carb sources that are low in added sugar and rich in fiber. Pairing carbs with protein or fat is another great way to keep your blood sugar and energy levels stable.
For example, eating an apple along with a small handful of almonds is an excellent snack for prolonged, consistent energy levels. High-sugar foods can negatively impact your energy levels by causing a spike in blood sugar followed by a crash. A high intake of fructose has been consistently linked to an increased risk of fatty liver.
Unlike glucose and other types of sugar, which are taken up by many cells throughout the body, fructose is almost exclusively broken down by the liver.
Large amounts of added sugar in the form of fructose overload your liver, leading to non-alcoholic fatty liver disease NAFLD , a condition characterized by excessive fat buildup in the liver Research on the impact of added sugar on health is ongoing, and new discoveries are constantly being made. Consuming too much sugar may worsen cognitive decline, increase gout risk, harm your kidneys and cause cavities.
Although consuming small amounts now and then is perfectly healthy, you should try to cut back on sugar whenever possible. Fortunately, simply focusing on eating whole, unprocessed foods automatically decreases the amount of sugar in your diet. Here are some tips on how to reduce your intake of added sugars :.
In addition, keeping a food diary is an excellent way of becoming more aware of the main sources of sugar in your diet. The best way to limit your added sugar intake is to prepare your own healthy meals at home and avoid buying foods and drinks that are high in added sugar.
Focusing on preparing healthy meals and limiting your intake of foods that contain added sweeteners can help you cut back on the amount of sugar in your diet.
The negativity surrounding sugar is largely about refined sugars, which are found in many common foods. But what are refined sugars and why are they so bad for us? Refined sugar comes mostly from cane, sugar beets, and corn which are heavily processed to isolate the sugar. Other names for refined sugars are sucrose, glucose and high-fructose corn syrup.
This sugar is added to food for a sweeter taste, and is often disguised under multiple names on nutrition labels. Refined sugars are different from natural sugars found in whole fruit and vegetables because they provide little to no nutritional value.
When consumed, refined sugars spike blood sugar due to how quickly the body digests and absorbs it. This spike in blood sugar causes a spike in blood insulin.
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