Sugar, its delicious. Sugar is cheap. Sugar is EVERYWHERE. Sugar is a big word when it comes to our health and the effects it has on our bodies.
What is sugar? Sugar is a carbohydrate. Carbohydrates comprising sugars and starches are broken down in the body into glucose. Sugars are a very important source of energy with glucose being the most important for the body. The brain requires sugar (glucose) to keep functioning. Glucose can be found in a range of foods including fruit, vegetables and honey. Let's explore the differences in the most popular types of sugar. Glucose and fructose is found in fruits and vegetables. Lactose is found in dairy products. Maltose is found in beer and malted drinks. Last but not least, Sucrose which is commonly known as refined sugar. The good news is we would not be able to survive without sugar! However, before you go spiking your coffee with an extra splash of French vanilla creamer we should really discuss how sugar can negatively impact our health.
Yes, sugar is necessary. The "good" sugars (glucose) are what we find in whole natural foods like fruit and vegetables. Where we get in trouble with sugar is when we intake a high volume of sucrose into our diets everyday on a consistent basis. How much Is too much? In the year 1800, the average person consumed about 18 pounds of sugar per year. In 1900, individual consumption had risen to 90 pounds of sugar per year. In 2009, more than 50 percent of all Americans consume 180 pounds of sugar per year! Too much sugar can lead to obesity, heart disease, inflammation, type 2 diabetes, food addiction, increased risk of cancer, depression, energy drain, fatty liver, cellular aging, dental health, cognitive decline, kidney disease and the list goes on. The risks are substantional and real. Should I also mention that any one of these diseases and negative health impacts are EXPENSIVE to treat and can become fatal. "Bad" sugars are found everywhere. Soda, processed foods, cookies, candy, sauces like ketchup, coffee creamer, peanut butter, bread, yogurt, breakfast cereals...and so much more.
Recent studies have even suggested that sugar affects our brains in a similar way to drugs like cocaine, as it releases similar pleasure chemicals in the brain that lead to addiction. Addiction to sugary foods may even be similar to drug addiction as a medical condition that requires treatment and lifestyle changes. Cravings and withdrawals also have a huge effect on our moods and leave us feeling like we need more thus continuing a vicious cycle of poor food choices.
If you know all of this already, and you substitute refined sugar for artificial sugars well good on you for taking a conscious proactive approach for your health! However, I have some bad news for you. Artificial sweeteners can sometimes be just as bad, if not worse, than regular sugar. Sucralose, aka Splenda, is a popular artificial sweetener. Although sucralose contains no calories, a study in the Journal of Toxicology and Environmental Health linked it to harmful biological effects in the body. Sucralose was shown to reduce good gut bacteria, increase appetite, headaches, increase insulin resistance, increased cancer risk and release potentially toxic compounds when baked.
The most common types of artificial sweeteners:
Saccharin: This is the ingredient used in the brand Sweet N Low. It is made from the chemicals o-toluene sulfonamide or phthalic anhydride in a lab and is 300-400 times as sweet as sucrose (sugar), and can have a metallic aftertaste.
Aspartame: This is the ingredient used in the brand Equal. It consists of the amino acids aspartic acid and phenylalanine, and is 200 times sweeter than sucrose.
Sucralose: This is the ingredient used in the brand Splenda. It is made of sucrose that has been chlorinated, and it is 320-1,000 times sweeter than sucrose.
Stevia: Stevia is a plant-based artificial sweetener that is used in various brands. It is derived from the plant Stevia rebaudiana and is 30-150 times sweeter than sucrose.
Natural sugars are the way to go. Use more unprocessed choices such as agave and honey.
Many of us try our best to eat less sugar and opt for seemingly healthy choices like non-fat products. Fat-free and low-fat products are some of the guiltiest offenders when it comes to added sugar. Fat equals flavor, so food manufacturers need to impart more flavor when they take the fat out of their products. The solution? Add sugar to improve the taste. For example, a cup of nonfat yogurt has 18 grams of added sugars. Even dried fruit will have added sugars to make them taste sweeter.
In summary, if you want to reverse or stop diabetes and heart disease then manage your sugar intake to natural, unprocessed options. Moderate your daily intake of sugar.
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