Sugar good or bad… Many consider it the worst thing you can eat, particularly when it comes to weight loss and a healthy body. Many people claim that sugar is toxic, addictive, and fattening… and eating too much of it can cause far worse problems such as impaired immune systems, heart disease, and type 2 diabetes.
Although it is very unlikely that having sugar in moderation will lead to these more serious issues, the problem is that most people over consume sugar and this over-consumption is exactly what leads to weight gain and other unhealthy side effects.
Now the best way to reduce your desire for sugar, so you can control yourself enough to have it in moderation only, the best way to do that is to stay away from it for a certain period of time.
So in this post, we’ll touch everything including what’s going to happen to your body. I’ve listed Is Sugar Good or Bad For Y0u, What Sugar Does To The Body, What If You Quit Eating it for 30 DAYS, Signs You’re Having Too Much of it, How Much Sugar A Day, 8 Ways To Spot Added Sugar, & 6-Step Process to Breaking Sugar Addiction. So, let’s begin…
What Does Sugar Do To Your Body??
#1. Sugar can give you wrinkles and add age to your face Scientists at the Leiden University Medical Center in the Netherlands have measured blood sugar levels of 600 men and women between the ages of 50 and 70. In fact, this person’s perceived age rose by five months for every 1mm/liter increase in blood sugar.
#2. Acne Foods high on the Glycemic Index such as sugar and refined carbs were associated with higher amounts of acne on the face and body according to the latest research.
An Australian men’s study showed that those who ate a low-glycemic diet experienced a significant reduction in overall acne. It was a small study with only 23 men, but it is still something to think about.
#3. Sugary drinks cause an 83 percent increase in type II diabetes development In one study of 91,249 women, those who ate 1 sugar-sweetened beverage a day showed an 83 percent increase in the risk of developing type II diabetes compared to those who ate only 1 month.
#4. People who eat sugar are at a much higher risk of cancer. The direct link between breast and colon cancer with sugar consumption has been observed. This is probably because insulin is one of the key factors behind cell growth and multiplication, and insulin spikes sugar to abnormally high levels.
#5. Sugar Can Ruin Your Teeth A clinical nutrition study by the American Journal showed that sugar destroys our mouth’s healthy bacteria. This can cause erosions of the tooth and may dim the bright smile. What about the increase in sugar and weight? There are 5 proven reasons why adding weight gain leads to sugar.
#6. Sugar is the most important definition of empty calories. It does not have any real nutritional value, nutrients, minerals, proteins, and fiber. Because of this nutrient shortage.
#7. Sugar makes you feel hungry Those who consumed sugar had an INCREASED appetite and desire for more food in a study by Yale University. So it’s not just sugar that fills you with empty calories, it makes you want more calories. This process is due to sugar screws in the body that increase hormonal levels.
#8. Sugar blocks leptin and raises insulin to supernatural levels Leptin is a hormone that tells us that we are full and that we have to stop eating. It also tells us that we have energy and that energy should go out and use it. Consumption of sugar prevents this hormone from doing its job and reaching the brain.
#9. Sugar causes stomach fat Numerous studies have shown that sugar has direct links to increased stomach fat accumulation. Despite all this knowledge, it’s hard to stop eating sugar because they’re so sweet and delicious.
#10. Sugar is addictive Similar to drugs such as cocaine, scientists have now shown that sugar causes dopamine release in the brain to be very similar. Neuroplasticity studies have shown that users of drugs have similar behavioral addictions to sugar addicts.
What If You Quit Eating Sugar for 30 DAYS??
What would happen to your mind and body if you stopped eating sugar for 30 days? If you want to stop what might feel like a sugar addiction or you’re just tired of skin problems & acne … then only 10 to 30 days can have a lasting effect without sugar.
So let’s start with the very first, according to a number of studies, when people quit eating sugar they describe withdrawal symptoms and they also describe strong food cravings for things like carbohydrates, chocolate, and sugar in particular. These studies also indicate that eating any of these things can trigger recurrence and binge eating.
This is all linked to the brain effect of sugar. See, the reason that eating sugar feels good is that it activates your brain’s center of pleasure and reward and stimulates dopamine release. The sugar produces a kind of “high” that makes you feel good when this happens. Although this high is not as intense as when you are using a drug, there are the same mechanisms at play.
Now, if you have been continuously stimulating these pathways for years and then, all of the sudden, stopping eating cold-turkey sugar, it may cause intense sugar cravings because your body is not used to the absence of sugar. So, sugar works like a drug in that sense.
In fact, rat studies show that sugar, like other drugs, is addictive. Researchers found that rats can become dependent on sugar under certain circumstances, and this dependence correlates with multiple aspects of addiction, such as the cycle of cravings, binging, and then withdrawal symptoms. So, if you’re planning to quit sugar, remember that sugar cravings are likely to hit you pretty early on.
Fortunately, these cravings will quickly disappear. It usually takes them three to five days to drop significantly. So, make sure you push through that desire to satisfy your sweet tooth as it will fade with a little bit of time. A massive improvement in mental clarity is the second thing you will notice when you quit sugar.
This has been demonstrated in a recent UCLA study in which researchers concluded that a low intake of sugar benefits both memory and learning.
This is likely due to the fact that the brain is dependent on sugar as its main fuel source. Thinking, memory, and learning are all closely linked to levels of glucose and how efficiently glucose is used by the brain. If the brain doesn’t have enough glucose.
Signs You’re Eating Too Much Sugar!!
– You’ve only eaten lunch and dessert, but you’re still looking for more food. It’s a sign you’re probably eating too much sugar.
-You’ve not yet woken up, but you’re already feeling tired. For this, there is a simple explanation. Your body cannot properly store and absorb glucose at a high blood sugar level.
-If blood sugar is too high, the kidneys will not be able to reabsorb fluid.
Responses to severe fluid loss are dry mouth and thirst. The thirst-causing hypothalamus sends a corresponding signal to the brain.
-With high levels of glucose, you can lose weight in a short time (even if your meals contain a lot of calories).
-Infections of the urinary tract and infections of the yeast can occur in both men and women. In women with high sugar levels and diabetes, however, they occur more often.
-Leg skin problems are a sign of artery narrowing and poor blood circulation.
-High sugar levels prevent glucose from entering the brain cells, so the brain experiences energy-related difficulties.
-Blurred vision is also the result of high blood sugar dehydration and also affects the cells of your eyes.
-Do you notice your wounds and heal slower than usual? This is due to vascular damage (because of high levels of sugar).
-Unfortunately, difficulties in maintaining an erection can also occur due to high blood glucose.
-According to research, people with high sugar are more anxious.
– The more sugar you consume, the more you will crave, making the sweet stuff fairly addictive.
– It is important to maintain stable levels of blood sugar, as too much can not only result in weight gain but can also deplete your natural energy and focus.
– Excessive consumption of sugar can lead to acne and skin problems.
-Sugar is empty of protein and fiber, resulting in excess consumption because it does not fill you up.
– Not only can excessive sugar intake affect your physical health, but also your mental health and make you much more moody than usual.
– Resident bacteria in the mouth consume the sugar you intake, which produces an acid that causes tooth decay.
– Improper blood sugar control may increase the risk of cognitive problems and impairment.
– Sugar overkill prompts your taste bud tolerance for sweet stuff to go up and satisfying a sugar craving requires more than it should.
How Much Sugar Should I Eat Per Day??
So can we eat a little sugar without harm every day, or should we avoid it as much as we can? To answer this question, distinguishing between added sugars and natural sugars is very important. Whole foods such as fruits and vegetables contain water, fiber, and different micronutrients. The sugars that occur naturally are absolutely fine in this context.
Added sugars, however, are those added to food products. Regular table sugar (sucrose) or high fructose corn syrup is the most common added sugars. You should limit or avoid foods containing added sugars if you want to lose weight and optimize your health. So as far as added sugars are concerned, which can be harmful, most people can eat a little without harm, while others should avoid it as much as possible.
It really depends on the individual, which is why it’s hard to tell each person what’s a safe amount. Men should eat up to 9 teaspoons per day (37 grams), and women should eat up to 6 teaspoons (25 grams), according to the AHA.
The WHO has much more stringent guidelines and recommends for men and women no more than 10 grams of added sugar per day, which is just over 2 teaspoons.
To put this in perspective, a regular coke can of 12 oz contains 10 teaspoons of sugar, while a regular size snickers or mars bar contains about 6 teaspoons. Honestly, if you’re healthy, lean and active, you’re likely to burn these small amounts of sugar without causing you a lot of damage.
But if you are very overweight, diabetic, or have other metabolic health problems related to your diet, then you should aim for little or no added sugar in your diet. They do not ultimately serve any physiological purpose in our bodies, so the less you eat, the healthier you are going to be.
So, what is the easiest and most effective way of reducing your sugar intake? Avoid soft drinks (sodas), fruit juices, candies and lollies, baked sweets (like cakes), syrup-canned fruits, low-fat or diet foods, and dried fruits in rough order of importance. Drink water as your main drink and don’t add coffee or tea with sugar.
Good alternatives to sugar can be things such as cinnamon, nutmeg, vanilla, or stevia sweeteners, depending on the recipe. Natural sugars are completely fine in fruits and vegetables at the end of the day, but we should all restrict our added sugar consumption.
Some people can handle something, but it can lead to binge eating, weight gain, and disease for others. Personally, I like the 10 grams maximum of added sugar per day or 70 grams per week recommendation from the WHO.
It’s very strict, but even if you’re short, your intake is almost certainly going to fall within the guidelines of the American Heart Association.
6-Step Process to Breaking Sugar Addiction:
# 1. Realize your body, sugar, and flour with your brain. People often stop eating evident sugar culprits such as sodas and candy bars and trading them for bread and pasta. As discussed earlier, these bread loaves and pasta plates are causing the same problems as sugar.
#2. Understand addiction levels Not everybody who drinks becomes an alcoholic. Not everybody eating dessert becomes a sugar addict the same way. We are individuals with different brain chemistry and your own personal level of addiction is recognized as an important thing.
If it seems like a bleak, dark, and unhappy world to just think about giving up sugar, understand this is uniquely similar to how addicts feel about the substances they abuse. You may be VERY sugar-addicted.
#3. Detox Completely away from sugar and those dopamine spikes you need to spend a period of time breaking the addiction. This will often lead for a little while to an initial period of headaches, hormonal fluctuations, and just feel like poop. The detox process can last from 3 to 21 days anywhere. However, there is a much healthier place on the other side of breaking any addiction.
#4. Become a nutrition ninja label. Often, sugar hides in places that you don’t expect. Yogurt, pasta sauce, are protein bars that often have TONS of added sugar. You need to be a PRO read nutrition labels.
#5. Balance blood sugar levels by eating balanced meals To prevent crashes, you need to focus on balanced meals during the detox process. By eating meals that combine protein, fiber, and healthy fats, you do this.
Great examples of this are whole egg omelets with plenty of veggies, chicken salads with olive oil dressing, and a grass-fed beef stew. Every meal contains protein, fiber, and healthy fat.
# 6. Heal you intestine Men who were separated into two groups based on chocolate cravings in an interesting study in Switzerland.
8 Ways To Spot Added Sugar
1. To paraphrase Shakespeare, would sugar still taste as sweet by any other name? Well, as it turns out, the answer is yes, and no matter what you call it, it’s equally unhealthy.
While “sugar” is the general name applied to short-chain carbs that sweeten the taste of our food, sugar may appear in your food under a variety of different names, according to Helen West of Healthline.
2. Look Out For Many Sugar Types Besides having many names, sugar can also take many different forms. It is worth noting that the ingredients listed in the packaging of food are listed by weight, with the most abundant ingredients first appearing on the list.
3. Sometimes sugar is just like your ex: it always appears in the most inconvenient times and in the most unexpected places. While many junk foods are obvious sources of sugar, sugar may also be added to other foods that you may not associate with being particularly sweet, such as cereals for breakfast, yogurt, and even spaghetti sauce!
4. Be careful about “healthy” sugars In order to make their products look healthier and more appealing, food businesses can sometimes swap regular sugar instead for an alternative sweetener.
These alternative sweetening options, according to Healthline, are often unrefined and are made from plant sap, fruit, flowers or seeds, with one example being agave nectar.
5. Look Out For Combined Sugars Some foods, such as fruits, vegetables, and dairy, contain natural sugars that do not usually have the same health concerns added to sugars.
One of the main reasons for this is that naturally occurring sugars are typically more difficult to eat in larger quantities than refined or added sugars. And the fiber and antioxidants present in things like fruit usually counteract their natural sugar content.
6. Be Skeptical of Health Claims Food manufacturers know that with supposed health benefits there is a high demand for food. With this in mind, they will often slap whatever health claims and associated mouthpieces they may find applicable to the product, such as “diet,” “natural,” “low-fat” and “light.”
Although these products may be low in fat and calories, there is still a strong likelihood that they may also contain a heaping of added sugar. Read the label of the food you buy, as we keep saying, and don’t get suckered by healthy platitudes and buzzwords.
7. Sometimes food industry manufacturers make the suggested serving size of their products disappointingly small to mask the amount of sugar that their product actually contains.
While an individual serving may be small depending on the “suggested” size, these smaller portions will make you feel more inclined to eat multiple servings in a single meal or sitting. It means that you may get two or even three times as much sugar as what is printed in the section on nutritional information.
8. Don’t Put Blind Faith in Low Sugar Brands Many food brands are thought to be low in added sugars. However, according to Healthline, this could sometimes be used by food manufacturers as an opportunity to “piggyback” on an established brand by replacing a new version of the product loaded with extra sugar.
Item black. Sugar is ADDICTING and comes without the immediate social impact of frequent use of drugs. That’s why stopping eating it is so hard. What are you supposed to eat per day? None. There is no reason in your diet to eat this food, but only as a treat on the rare occasion. What’s the fruit about?
The fruit contains fiber, vitamins, minerals, water, and tons of nutrients that do not have refined sugar. It is a better idea to stick to whole sources such as apples, oranges, and berries. If you can’t stop eating sugar, what should you do?
Can’t stop eating sugar? DO THIS!!
Thus, this was a complete article, hope you find out whether or not Sugar is Good Or Bad, Signs You’re Having Too Much, How Much Sugar A Day, & Steps To Lose Addiction! Share this with your friends & family to let them, groom. Feel free to share your thoughts in the comments below.
Thanks for reading…