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Video: Excessive Sugar Consumption: 20 Tips To Remedy It
Refined sugar does not contain any nutrients and is definitely not among the foods that are good for the liver. Plus, it's almost impossible to digest. Do you know that it can even be addictive if consumed in excess? When you eat foods high in sugar, your body is forced to expend essential vitamins and minerals in an attempt to process what is in fact a toxin. Two teaspoons of the white matter can throw the whole body out of balance. As a result, you are much more likely to suffer from obesity, diabetes, heart disease, osteoporosis, autoimmune diseases, depression, and various other conditions. Finally, scientists have found a link between the sweet spice and the coronavirus. So,how to give up the bad habit? Find our tips for reducing sugar consumption in the text below!
10 reasons why consuming sugar is bad for your health
Is sugar the cornerstone of your healthy diet? But why is it bad for you? We reveal to you some of the secrets of its effects on the body.
1. Sugar causes spikes and drops in glucose
Unstable blood sugar can cause you to experience mood swings, fatigue, and headaches. It also contributes to cravings, which starts the cycle of false hunger. In contrast, those who avoid sugar report having fewer cravings while feeling more balanced and emotionally energized.
2. White sweetness increases the risk of obesity, diabetes and heart disease
Foods that quickly affect blood sugar levels contribute to a greater risk of obesity, heart disease, and diabetes. Research also suggests links between high glycemic index diets and various forms of cancer.
3. Immune function may be affected by the consumption of sugar
As if being sick weren't enough, studies have shown that the sweetener can interfere with the way the body fights disease. Bacteria and yeast feed on sugar, so too much glucose in the body causes these organisms to build up which in turn cause infections.
4. A diet high in sugar can lead to chromium deficiency
Chromium, a trace element, helps regulate blood sugar levels in the body. Although it can be found in meats, seafood, and plant foods, a large portion of people don't get enough of it because of the refining of starches. Other carbohydrates can also rob foods of their supply of chromium, so limiting the amount of these in the daily menu is your best option for increasing the levels of the valuable element.
5. White matter accelerates aging
Sugars can disrupt the makeup of your skin, contributing to wrinkling and sagging. Once they reach your bloodstream, they attach themselves to proteins and this mixture leads to loss of elasticity and premature aging.
6. Sugar causes tooth decay
With all of the other harmful effects of sugar, sometimes we forget about the most basic cosmetic damage it causes. When it sits on your teeth, it causes cavities more effectively than any other food. That's why it's important to brush your teeth at least twice a day to prevent sugars from feeding plaque and bacteria.
7. White spice can cause gum disease which can lead to heart disease
A growing body of evidence shows that chronic infections, such as those that result from dental problems, play a role in the development of heart disease. The link stems from the body's inflammatory response to infection.
8. Sugar affects cognition in children
When schools in New York City reduced the amount of sugar in children's breakfasts and breakfasts, their academic rankings rose 15.7%.
9. Sugar increases stress
When we are stressed, our body immediately goes into "fight or flight" mode, releasing large amounts of hormones. Surprisingly, the body has the same chemical response when blood sugar is low. After eating a sugary snack, stress hormones start to compensate for the crash by raising your blood sugar. The result ? Unexplained anxiety, irritability, and even tremors.
10. The sweetener causes a deficiency of important nutrients
People who consume more sugar have the lowest intakes of essential nutrients - especially vitamins A, C, B-12 and calcium. The trade-off is particularly dangerous for children and adolescents who simultaneously swallow the most sugar and need more nutrients.
20 tips to limit sugar consumption
1. Understand the difference between "natural sugar" and "added sugar"
Before you freak out and throw all the sweet things into your kitchen, take a moment to fully understand the difference between added sugar and natural sugar.
Natural sugar: Fruits, vegetables, and plain dairy products contain natural sugar that you shouldn't worry about too much. This is especially because they contain other nutrients that slow down digestion like fiber and healthy fats. So your body doesn't transform the aggressive substance too quickly. In other words, the sugar in apples and peppers will not contribute to weight gain and diabetes like a coca cola for example will.
Added sugar: this includes sugars in processed products like syrups, dressings, juices, etc.
2. Learn all the different names for sugar
Sure enough, there are over 56 different names for added sugar, including:
- cane sugar
- cane syrup
- cane juice
- fruit juice concentrate
- high fructose corn syrup
- agave syrup
- brown rice syrup
- Maple syrup
- brown sugar
- sucrose, glucose, fructose, dextrose, maltose
3. Stop drinking sugary drinks
According to research, a great source of carbohydrates and calories in the diet are soft drinks.
4. Avoid artificial sweeteners
While turning to artificial sweeteners might seem like the perfect solution for reducing sugar intake, make no mistake! Mimic products have been shown to be related to weight gain, not loss.
5. Buy unsweetened versions of foods
Whether you're buying jams, milk substitutes, nut butter, or canned fruit, always look for an unsweetened variety. Read the labels carefully!
6. Opt for fresh fruit instead of dried fruit
Eating fresh fruit is one of the healthiest ways to satisfy the craving for sugar. This is not the same with dried or canned fruits where manufacturers often add the white sweetness, as well as juice concentrates, vegetable oil, and syrups to extend the life and enhance the flavor.
7. Shop on a full stomach
Experts say that when we shop on an empty stomach we are much more likely to lose sight of our dietary goals and buy unhealthy, sugary foods.
8. Chew on fennel seeds
Can't resist the after-dinner dessert? It is recommended to chew fennel seeds which are a natural appetite suppressant and therefore will help you quell your cravings without bloating your tummy.
9. Overcome the craving for sugar with tea
The next time you're struggling to ignore the cravings, make yourself a cup of tea. If you need to sweeten it, just add a teaspoon of honey which is a bit healthier for you than the sweet spice and its substitutes.
10. Eat smaller portions of foods high in sugar
If you want to cut down on sugar in your daily menu, you can start by halving your portion sizes. Instead of eating overly sugary dishes, opt for nuts, fruits, oats and high protein snacks.
11. Eat a tasty breakfast
In fact, having a sweet breakfast will set you up for sugar cravings all day long. So prefer hearty protein and spicy meals, as well as coffee sprinkled with cinnamon, instead of sweet granola and caffeinated liquid with honey!
12. Sweeten naturally with fruit
Sure, chocolate yogurt is mouth-watering, but it's also loaded with sugar and excess calories. Instead, buy plain yogurt and flavor it with fruits and spices like cinnamon and nutmeg. In addition to its heavenly scent, studies show that cinnamon powder can help control blood sugar levels, making it your best ally for reducing sugar consumption.
13. Buy dark chocolate
Chocoholic? Go for dark chocolate which has four times the iron and fiber and far less sugar than its milder counterpart.
14. Substitute fresh tomatoes for marinara sauce and ketchup
There's really no need to add white stuff to tomato sauce because the fruit is naturally sweet. However, this does not prevent manufacturers from loading their products to the brim. That is why, it is always better to use chopped fresh tomatoes with olive oil and spices to garnish your dishes and reduce the consumption of sugar.
15. Ban store energy bars
Unless you're training for a marathon, that energy bar hidden in your bag might not be your best snack option because it contains over a third of the recommended daily intake of sugar. We suggest you eat a homemade protein bar to compensate.
16. Flavor coffee with ingredients other than sugar
Use cocoa and vanilla powder in coffee instead of table sugar.
17. Make changes when ordering in the restaurant
Don't be afraid to make special requests in restaurants - order your smoothie or salad dressing without sugar or honey. This simple gesture can indeed remove hundreds of calories from your meal and keep the excess sweetness out of your mouth.
18. Get rid of sugary cereals
Did you know that even cereals are loaded with sugar? Instead, add a natural sweetness and flavor to your bowl of oatmeal by adding some fresh berries or grated coconut for a healthy breakfast!
19. Get more sleep
The less you sleep, the more appetizing snacks and sugary meals become. Lack of sleep has also been shown to increase appetite in general.
20. Buy low-sugar desserts and breads
Is Ice Cream Your Food Passion? In fact, there are tons of low-sugar desserts you can make at home to satisfy your appetite while cutting down on sugar and simultaneously flattening your tummy.
White bread is also a sneaky source of sweetness. This means that if you have a slice of toast with your breakfast and a sandwich for lunch, you are getting around 6g or 13 percent of the recommended sugar per day. The healthier, less sweet alternative is sprouted whole grain bread.