It isn’t easy to decide whether or not to believe the things that are heard about sugar. Some researchers say it is toxic, being directly responsible for various chronic diseases. Other researchers say it is merely another way to consume calories.
Sugar is a significant part of all our diets, so no matter how hard we try to run away from sugar, we can’t avoid it.
On average, each person consumes about 30 teaspoons of sugar each day. Sugar is found in biscuits, cakes, chocolate, in what we eat every day, but let’s not forget that we can also find it in those foods that we consider healthy: protocol juice, yogurt or beans.
Some of the aspects for which sugar should be avoided as often as possible
1. Sugars are carbohydrates
Dietary carbohydrates also include a complex of starch and fibre carbohydrates. During digestion, all carbohydrates, except fibre, break down into sugars. Carbohydrates are the primary source of energy for our body, so when we consume them, they enter our bloodstream very quickly.
2. Cardiovascular diseases
A study by some researchers shows that 10% of people who have consumed a higher amount of sugar (25% or more calories) are prone to up to three times to have cardiovascular disease compared to those who consume less sugar. (less than 10% calories per day). This study was performed on various types of people and did not take into account body weight, level of physical activity, age, sex, race/ethnicity or other factors.
A Swedish study in the Journal of Nutrition, which looked at 68,000 healthy people aged 45 to 83 for a decade, found that subjects who drank at least two cups of sweet drinks a day had a 20% higher probability of suffering a stroke than those who drank less often.
In a more extensive analysis involving data from 12 clinics, researchers in New Zealand found that sugar makes a very high contribution in raising blood pressure by 6 to 8%, on average. In other words, sugar contributes a lot to high blood pressure compared to sodium.
5. Blood cholesterol
In a study in the American Journal of Clinical Nutrition, researchers at UC Davis found that sweet drinks significantly increase blood cholesterol and triglyceride levels. Study participants were divided into four groups so that the drinks received had different proportions of calories – small – 10%, medium – 17.5%, massive – 25%, while the fourth group consumed artificially sweetened drinks. In the group of those who consumed a lot of calories (25%), an increase in cholesterol was observed by up to 16%, while in triglycerides, by up to 37%.
6. Diabetes mellitus
Many experts say that any link between sugar consumption and type 2 diabetes is indirect, so being overweight is a well-known risk factor for type 2 diabetics. Consumption of large amounts of sugar, especially fructose, is The main factor in the onset of type 2 diabetes. Sucrose is half fructose (and half glucose).
Whole foods contain fructose, for example, fruit, which is a problem for any person’s health. In one study, researchers estimated that each serving of sweet drink consumed each day increases the risk of developing type 2 diabetes by up to 22%. Thus, 90,000 women who consumed one or more sugar-sweetened beverages are likely to develop type 2 diabetes up to twice as often as other women who do not consume sweetened beverages.
In Australia, the obesity rate is rising alarmingly, more than anywhere else in the world, reaching up to 63% of the population to be overweight. Sweet drinks are associated with more than 180,000, mostly obesity-related deaths, according to a study conducted worldwide each year.
Thus, 25,000 deaths occur in the United States alone, three-quarters of which are caused by diabetes, the rest is related to cardiovascular disease or some cancers. A professor and colleagues at the University of Otago, New Zealand, concluded that reducing the amount of sugar in the diet has a small but significant effect on body weight in adults – an average of 0.8 kilograms.
8. Rheumatoid arthritis
In the medical analysis, it was found that at least one sweet juice a day consumed increases the risk of rheumatoid arthritis, regardless of the individual’s weight or other dietary factors or lifestyle.
9. The first menstruation
In a study in Human Reproduction, Harvard researchers found that girls between the ages of 9 and 14 found that those who drank sweet soft drinks very often had their first period three months earlier than those who consumed them less often.
Fruit juice was not thus associated with the first menstruation. This study took into account body weight, calorie intake, physical level and other factors that could play an essential role in conducting research. Early menstruation is a health problem because it is associated with an increased risk of breast cancer.
The World Health Organization advises all people to consider their daily sugar intake. Their recommended sugar intake is six teaspoons (24 grams) for an adult woman, nine teaspoons (38 grams) for an adult man and 2-6 teaspoons (8-24 grams) for children.
To reduce the chances of insulin resistance in your body, you need to follow a few steps, as follows strictly:
- Avoiding the consumption of sugar in large quantities; Refined carbohydrates help decrease your chances of insulin. For this, foods with a low glycemic index will be chosen (whole wheat pasta, citrus or vegetables, except carrots and parsnips);
- Consumption of omega-three fatty acids will increase the flexibility of cell membranes and make insulin receptors work more efficiently;
- Physical activity reduces the chances of insulin resistance, due to the simple fact that exercise encourages insulin to push glucose into the muscle so that each muscle is trained to burn glucose and learn how to become insulin sensitive.
Some nutritionists believe that sugar is worse than fat. But the truth is not known precisely, but sugar consumption is a significant concern, primarily for the simple fact that we are consumers of this food every day.
Suppose in the past; the worries were only to increase the risk of diabetes and obesity. In that case, new studies and research are more recently related to heart disease, high blood pressure, stroke, gout, fatty liver disease or other health problems.
There is also good news regarding sugar consumption. It should be used in moderate amounts so that the body will get used to it and will not ask for as much as before. This should not be done all at once but over time. It would be best if you made a good habit of consuming small amounts.