What happens when we eat refined sugars:
- Weight gain and obesity: Sugar is calorie-dense and lacks essential nutrients. Overconsumption can lead to an increase in calorie intake, potentially contributing to weight gain and obesity.
- Type 2 diabetes: High sugar intake is linked to an increased risk of developing type 2 diabetes. It can lead to insulin resistance, where the body’s cells become less responsive to insulin, resulting in elevated blood sugar levels.
- Dental problems: Sugary foods and drinks are a primary cause of tooth decay and cavities. Bacteria in the mouth feed on sugar, producing acids that erode tooth enamel.
- Increased risk of heart disease: High sugar consumption has been associated with higher levels of triglycerides, blood pressure, and inflammation, all of which are risk factors for heart disease.
- Negative impact on liver: Excess sugar is converted into fat by the liver, leading to an increased risk of non-alcoholic fatty liver disease (NAFLD).
- Addictive nature: Sugar can trigger the release of dopamine in the brain, leading to cravings and a potential addiction-like behaviour, which can make it challenging to reduce sugar intake.
- Blood sugar spikes and crashes: Foods high in sugar can cause rapid spikes in blood sugar levels, followed by crashes, leading to feelings of fatigue and hunger shortly after consuming them.
- Insufficient nutrient intake: Foods high in added sugars often displace more nutritious options in the diet, potentially leading to nutrient deficiencies.
- Increased risk of certain cancers: Some studies suggest that high sugar consumption may be linked to an increased risk of certain cancers, such as pancreatic cancer.
- Affects gut health: High sugar intake may negatively impact gut health by promoting the growth of harmful gut bacteria, which can lead to digestive issues.
- Inflammation: Excessive sugar intake can trigger chronic inflammation in the body, which is associated with a range of health issues.
- Negative impact on brain health: Some research indicates that a diet high in sugar may impair cognitive function and increase the risk of neurodegenerative diseases like Alzheimer’s.
Categories of foods that often harbour refined sugars:
Beverages: soft drinks, sports drinks, specialty coffee drinks, energy drinks, Vitaminwater, some fruit beverages, etc.
Breakfast foods: store-bought muesli, granola, breakfast cereals, cereal bars, etc.
Sweets and baked goods: chocolate bars, candy, pie, ice cream, croissants, some breads, baked goods, etc.
Canned goods: baked beans, canned vegetables and fruit, etc.
Bread toppings: fruit purées, jams, nut butters, spreads, etc.
Diet foods: low-fat yogurts, low-fat peanut butter, low-fat sauces, etc.
Sauces: ketchup, salad dressings, pasta sauces, etc. Ready-made meals: pizza, frozen meals, mac and cheese, etc.
A wide variety of names can be used to label added sugar. The most common are high-fructose corn syrup, cane sugar, cane juice, rice syrup, molasses, caramel, and most ingredients ending in -ose, such as glucose, maltose, or dextrose.
It’s essential to note that not all sugars are inherently bad, and naturally occurring sugars found in whole fruits and vegetables are typically more beneficial because they come packaged with fiber, vitamins, and minerals. The issues arise primarily from the excessive consumption of added sugars found in processed foods, sugary beverages, and sweets. Moderation and mindful consumption are key to maintaining a healthy diet.
Now for the two week challenge
What are the benefits?
You will be amazed.
If you try it please let us know your experiences and outcomes.
Join us in helping to bring reality and decency back by SUBSCRIBING to our Youtube channel: https://www.youtube.com/channel/UCQ1Ll1ylCg8U19AhNl-NoTg and SUPPORTING US where you can: Award Winning Independent Citizen Media Needs Your Help. PLEASE SUPPORT US FOR JUST £2 A MONTH https://dorseteye.com/donate/
