How reducing your sugar intake can have significant impacts on your health?
What is sugar?
Sugar is a brown or white crystal that we add to tea, coffee, dishes, etc to give them flavor. It is found in many foods that we eat everyday. It is made up of carbon, hydrogen and oxygen that comes from plants or sugar cane or sugar beets. Once extracted from the source, sugar can be refined to produce a white powder that dissolves in water.
What's the impact on your body overall?
Sugar is everywhere, from snacks, desserts, drinks and daily meals. Sugar is not healthy in itself however it also has some advantages. Jacques et al (2019) stated that sugar leads to changes in neurobiological brain function which alter emotional states and subsequent behaviours.
Natural sugars are found naturally in fruit as fructose and in dairy products, such as milk, yogurts, and cheeses, as lactose. We all need some natural sugar in our diets. Natural sugars are an essential part of a healthy diet because they provide important nutrients that are lost when the body processes them into glucose—the main source of energy for living cells. Glucose is released into the blood to be used by organs for energy. Although some cells can use fat or protein to make glucose, the liver prefers to use glucose for energy before it uses protein or fat.
But consuming too much of it can be bad for your health. Excess sugar overloads your liver and kidneys, can cause heart disease and type 2 diabetes, contributes to inflammation and hormonal imbalances, impairs insulin sensitivity, increases triglycerides ( a form of fat in blood), impairs cognitive development, causes weight gain ( because sugar is more addictive than cocaine) and sugar cravings.
What are long-term benefits when we consume less sugar?
Sugar is very addictive due to its sweetness and can be difficult for people to give up. The absence of sugary treats in one's diet can leave one with no option but to consume highly unhealthy alternatives. We love sugar but sugar is bad for you in the long term. These are just some of the findings of recent scientific studies coming out of top research facilities around the world.
Specifically, sugar makes your brain think that you are hungry and makes you consume more food even when you are full. The impact of sugar on your brain is stated as negative as cocaine. Also, fructose is said to be a safer sweetener than glucose for people with type 2 diabetes as glucose stimulates insulin secretion than fructose which means fructose inhibits appetite better than glucose.
Additionally, though your body needs only a small amount of sugar to recharge, you accidentally eat too much sugar that is why you take in more calories than you need to burn. Fortunately, switching to intake sugar from fruits and vegetables helps you to achieve a healthier weight.
Reducing sugar strengthens your teeth and prevents the broadening of bacteria which cause tooth decay.
According to Lachance and Ramsey (2015), reducing your sugar intake can improve your brain health, boost your immune system
It can also help you lose weight, lower your risk for cancer and Type 2 diabetes
References
Jacques, A, Chaaya, N, Beecher, K, Ali, S.A., Belmer, A, Bartlett, S 2019, ‘The impact of sugar consumption on stress driven, emotional and addictive behaviors’, Neuroscience & Biobehavioral Reviews, vol. 103, pp.178-199.
Lanchace, L & Ramsey, d 2015, Food, Mood, and Brain Health: Implications for the Modern Clinician, vol. 2, no. 112, pp. 111-115.