You try to control the amount of sugar in the diet, but even if you stay away from sweet soda, you eat more sugar than you think. It not only causes weight gain, but also negatively affects other aspects of health. However, sometimes you may not be aware of the negative consequences that the excess sugar intake may have for the body.
Perhaps the only danger you associate with the abuse of sugar is diabetes, and if you do not suffer from it, then you consume a healthy amount of this substance. However, this is not always the case.
It is true that the development of diabetes is one of the symptoms of consuming too much sugar. But before you reach this case, there are a number of side effects that can significantly complicate your daily life.
Signs that you eat a lot of sugar:
1. General exhaustion
Sugar’s influence can be compared with the influence of stimulants. First, you have a rapid rise in energy, but soon it falls below the normal level. Therefore, after the initial splash, you feel a fall. The general reaction to this type of fatigue is carbonated drinks or other stimulants that also contain a lot of sugar. This just starts the cycle anew.
2. The desire to eat more sweets
As we said earlier, it refers to a substance whose effect is similar to the effect of drugs. The reason for this lies in our origin as a species. We need glucose to survive. The more we eat, the more the brain tells the body to store.
3. Mood swings
The more you eat, the more you crave. This means that when you ate something sweet, you are in a better mood. On the other hand, when you do not eat sweets, you become irritable.
4. You gained weight
After your brain has received the necessary amount of sugar for its work, the body absorbs the residues in the form of fat. Because the pancreas is not able to produce enough insulin to digest it, your liver determines it as fat.
5. Your skin suffers when you eat a lot of sugar
Digestion of sugar requires insulin. This is a powerful substance that is released into the body in large quantities when you eat a lot of sugar. Many people are very sensitive to it, and their skin eventually becomes dry and flaky.
6. Your blood pressure rises
No doubt, you heard that salt is harmful to pressure, but do you know that sugar is even worse? The study showed that since it is more difficult to absorb, it puts a heavy burden on the heart. This, in turn, raises blood pressure.
A new study, published in the Journal of Hematology, adds to the growing body of evidence that consuming too high amount of sweetened beverages linked to the higher risk of fatty liver disease in children.
Having studied 271 obese children and adolescents within the study, the researchers found that children and adolescents who consumed high amounts of fructose, mostly from sweetened beverages, were more likely to have non-alcoholic steatohepatitis (NASH), a form of non-alcoholic fatty liver disease.
Senior investigator Dr. Valerio Nobili, of the Bambino Gesu Hospital in Italy, says: “In the study, we show for the first time that uric acid concentrations and dietary fructose consumption are independently and positively associated with NASH.”
According to a report by the University of North Carolina, an average person consumes about 300 calories from added sugar every on a daily basis. And most of people exceed daily norm of added sugars.
Elyse Powell, a doctoral researcher at the University of North Carolina and one of the report’s co-authors, explains: “Not only are we getting added sugar from obvious places like cakes, candy, and soda, but it’s also coming from healthier-sounding packaged products like salad dressing, pasta sauce, and yogurt.”
And here are 6 things that will happen to your body when you stop eating sugar:
- Your heart will become healthier.
- Your skin will be clearer.
- You’ll decrease your risk of diabetes type 2.
- You will sleep better.
- You’ll boost your memory.
- You will lose extra weight.
A new research suggests that low-calorie sweeteners could make us all fatter because the sugar substitute affects metabolism.
For their study, the scientists looked at the body measurements and diets of 1454 men and women from the USA between 1984 and 2012. They compared those who consumed low-calorie sweeteners to those who did not. The researchers concluded that 10 years on, those who used the low-calorie sweeteners had a 2.6cm larger waistline and were 37% more likely to have abdominal obesity.
Dr Chee Chia, a co-author of the study, says: “This is a cause of concern and has important public health implications. We really need to do more work to look at what is going on.”
More information about the study you can find here.
We all perfectly know that eating too much sugar may lead to such serious diseases as type 2 diabetes, heart disease, and obesity. At the same time, it is impossible (as well as unhealthy) to avoid it completely, especially when it comes to fruits. Here are 9 best ways to change the way you consume sugar and to eat less of added sugars:
- Eat more often.
- Drink more water.
- Eat more fresh foods instead of processed.
- Always read labels.
- Add more spices to your foods and drinks.
- Sleep enough.
- Cut your sugar intake gradually.
- Avoid low-fat and non-fat foods.
- Eat healthy snacks.
More information about these steps is here.