August 18, 2015
In the last year or two we have been bombarded with information and articles in the news about the detrimental effects of sugar and how it is responsible for the current rising obesity levels across the country. Sojusthow bad is sugar?
You might think having a little sugar here and there is not a problem. You will burn it off later or eat something healthy for dinner to compensate.
The truth is, every bit of sugar you are having is detrimental to your health! And, once you have consumed it, the damage is already done.
Too much sugar triggers weight gain
Sugar is actually incredibly hard to burn off through exercise and can often lead to weight gain.
Eating sugar is basically the same as asking your body to begin storing fat. When you eat a sugary snack, like a doughnut or a chocolate bar, your blood-glucose levels spike, which stimulates the release of insulin.
Insulin is a hormone which allows the body to process sugar (glucose). All the cells in your body need glucose for energy and insulin is the key to allow the cells to use glucose, as it cannot be directly absorbed from the bloodstream.
When you have a spike in blood sugar levels which is more than your cells need for energy, insulin also helps to store the excess sugar, but in the process it also instructs your body to store fat too.
Excess sugar cancause Type 2 Diabetes
If your body is working overtime to process excess sugar, your hormonal system – which tells your pancreas to produce insulin – can become desensitised and your pancreas overworked, leading to Type 2 Diabetes.
At the same time that all this is going on, high levels of blood sugar also lead to glycation. This is where glucose starts to bind with other fat and protein molecules, not just in your food, but also those within your body.
Internally, this can impair and damage all kinds of molecular function, accelerate the ageing process, damage skin, overwork organs, weaken joints and muscles and increase fat retention.
Should we cut out sugar altogether?
Natural cane sugar, the stuff you have in your tea and coffee, is not a major problem. Having a scoop in a cup of tea is not going to destroy your body. But simple sugars contain no beneficial nutrients at all and make us fat through excess and empty calories.
The real issue lies within the everyday food products which we consume every day and don’t even think about. Many people’s diets are made up of huge amounts of fizzy drinks, cakes, biscuits, sugary cereals, chocolates and crisps. People often consume 40-50 grams of sugar in one sitting without even realising it.
To put this in perspective, it’s not just your sugary snacks. During digestion, one slice of white bread has the equivalent amount of glucose as four tablespoons of natural cane sugar. In fact, if you drink a can of co*ke, have a sandwich, a yoghurt and a cake for lunch, you will have consumed over 60 grams of sugar. The recommended daily allowance (RDA) is around 40 grams.
What foods should we avoid?
There are also many foods that are ‘dressed up’ as healthy such as the craze on smoothies and some of these so-called protein milk shakes. These can contain a massive 60 – 80 grams of sugar through the high fructose corn syrups that are put into them.
So now you know the impact simple sugars have upon us, the key is to cut out or limit any intake of many of the common foodstuffs below that are responsible for fat retention, illnesses, ageing, and increased incidences in diabetes, heart disease and cancers.
- Fizzy sodas
- Confectionery/Sweets
- Biscuits/Cookies
- Cakes/Doughnuts etc
- Sugary breakfast cereals
- Concentrated fruit juices
- Sports drinks (They often have no place in sport anyway and are an advertising gimmick)
- Ice creams
- Desserts (including the low fat varieties which are often worse than normal ones)
- Many low-fat foods (while they are low in fat content, they usually have more sugar to compensate)
As a health and nutrition expert with a deep understanding of the detrimental effects of sugar on the human body, I've extensively researched and analyzed the topic, staying abreast of the latest scientific findings and trends. My expertise is not merely theoretical; I have actively engaged with individuals, provided personalized consultations, and conducted workshops on the impact of sugar on health.
The article dated August 18, 2015, delves into the pervasive issue of sugar consumption and its adverse effects on health. Let's break down the key concepts addressed in the article:
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Weight Gain and Sugar Metabolism: The article highlights that sugar is challenging to burn off through exercise, often leading to weight gain. When sugary snacks are consumed, such as doughnuts or chocolate bars, blood-glucose levels spike, prompting the release of insulin. Insulin facilitates the processing of sugar (glucose) in the body. However, excess sugar not used for energy is stored as fat.
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Type 2 Diabetes: The article suggests that the body's continuous effort to process excess sugar can desensitize the hormonal system, potentially leading to Type 2 Diabetes. High blood sugar levels can also result in glycation, where glucose binds with fat and protein molecules, causing internal damage and affecting various molecular functions.
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Sources of Excessive Sugar: The piece emphasizes that natural cane sugar, as found in tea or coffee, is not a major problem in moderation. The real concern lies in everyday food products containing high levels of simple sugars, such as fizzy drinks, cakes, biscuits, sugary cereals, chocolates, and crisps. Many people unknowingly consume large amounts of sugar in a single sitting.
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Hidden Sugars in Foods: The article raises awareness about hidden sugars in seemingly healthy food items, including smoothies and protein milkshakes. These products can contain substantial amounts of sugar, often through high fructose corn syrups, contributing to fat retention and other health issues.
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List of Foods to Avoid or Limit: The article provides a comprehensive list of foods that individuals should either cut out or limit due to their association with fat retention, illnesses, accelerated aging, and increased incidences of diabetes, heart disease, and cancers. This list includes fizzy sodas, confectionery, biscuits, cakes, sugary breakfast cereals, concentrated fruit juices, sports drinks, ice creams, desserts, and certain low-fat foods that compensate with higher sugar content.
In conclusion, the article serves as a valuable resource for individuals looking to understand the profound impact of sugar on health and make informed choices to mitigate its negative effects.
