The contents
Harmful effects of excess sugar consumption on the body
Foods containing hidden sugars
How to reduce sugar consumption
Benefits to the body from the termination of the use of sugar
The consumption of too much sugar can be addictive and harm our body. In particular, should pay attention to hidden sugars that are often found in unexpected products. What are they and how to reduce their consumption so as not to harm your body? Magicforum found the answer to this question.
Each day we consumed a huge amount of sugar, often without realizing that in addition to the harm to health, it can lead to dependence on specific products that contain them. In addition to the products, where we expect high rates of carbohydrate metabolism (sweets, cakes and candy), there are foods in which we don’t expect to find sugar.
These include, for example, products such as juices, soups, yogurts, frozen products and, in General, all the packaged foods that we often consume, because they are practical and quick to prepare. In this article you will learn how hidden sugars are harmful for our body, in some unexpected products they contain, and how to reduce their consumption to maintain their health.
Harmful effects of excess sugar consumption on the body
The maximum amount of sugarthat we can consume daily without undue risk to health, is about 30 grams per day, equivalent to 6 teaspoons. Harmful are mainly simple sugars, which have a very high absorption rate. This can lead to this dependence, and also cause a high spike of insulin that will lead to the development of degenerative and chronic diseases ranging from obesity and depression to diabetes.
Excessive consumption of fructose or sugar overloads and damages the liver. This can lead to liver failure, also called fatty degeneration of the liver. In practice, an excess of sugar in the liver turns to fat, creating insulin resistance: the cells become resistant to the hormone, which would then be produced in excessive amounts causing metabolic syndrome, which leads to the formation of abdominal fat, obesity, hypertension, high levels of triglycerides and bad cholesterol.
In addition, increased levels of uric acid with risk for the health of the heart and kidneys. Dependence on sugars restricts the system control of appetite, stimulating an uncontrolled manner leptin, also known as the hormone of satiety: this means that you will always be hungry.
Foods containing hidden sugars
In addition to desserts and sweets, recognized products with high sugar content, there are many foods that we consume almost every day and not suspect that they contain large amounts of sugar, which makes them more pleasant to the taste.
These include most industrial products:
• fruit yogurt;
• side dishes and soups;
• canned vegetables;
• frozen food;
• products in breadcrumbs;
• bread;
• ready-made sauces;
• juices;
• ham, sausages;
• ketchup;
• mayonnaise;
• balsamic vinegar;
• Breakfast cereals;
• carbonated drinks.
About 60% of the sugars we consume every day are in these products. In the jar of low-fat yogurt, for example, contains about 4 teaspoons of sugar. To understand whether the product is sugar, you should always read the labels. But you won’t necessarily find in them the word “sugar”, you can also find the names of other sweeteners, such as sucrose. Often used as fructose, glucose and lactose, derived from milk, and maltose, mannitol, dextrin, maltodextrin and malt syrup. To natural sweeteners include honey, agave juice, syrup, grape sugar, maple syrup.
How to reduce sugar consumption
The most effective way to reduce consumption of sugar for a short time is to increase the consumption of fresh produce by up to 90 %, and limit the industrial consumption to 10%. It is also important to limit your intake of refined carbohydrates, such as muffins, waffles, cereal, etc.
General guidelines:
• Eat no more than 25g of sugar a day.
• Do not eat too much fresh fruits rich in fructose — it can increase uric acid levels and insulin resistance.
• Do not replace sugar with artificial sweeteners, such as sucrose or aspartame.
Here are a few rules that should be followed to limit daily sugar consumption.
1. Increase consumption of omega-3
Enter in your diet foods rich in good fats like omega-3,which help the body work better. The best sources of healthy fats are fatty fish, eggs, salmon, macadamia and pecans. They are perfect for snacking, or in addition to olive oil, for seasoning our dishes. So add them in your diet.
2. Drink natural water
Prefer to drink plain water, limit to a minimum the consumption of carbonated and sweetened drinks, such as Cola and orange juice, Packed fruit juices and beer.
3. Consume fermented foods rich in good bacteria
Increase the consumption of fermentation productsthat help to improve digestion, detoxify the body and support liver health. Also eat natural yogurt, kefir and fermenting vegetables like sauerkraut.
4. Limit the addition of sugar
Also avoid added sugar, for example, the milk already contains lactose, or food consumed by children. Note on chewing gum and candies without sugar: even if they do not contain sugar easily assimilated by the body, it is replaced by sorbitol, xylitol and other artificial sweeteners, which can cause gastrointestinal disorders, causing bloating. Eat more probiotics and enzymes that will help to keep the microflora.
Benefits to the body from the termination of the use of sugar
Reducing excessive sugar consumptioncan bring great benefits to our body: to get results you will need a few weeks. After a short time you will notice improved mood and energy, you will no longer feel tired all the time. The sleepiness is actually caused by excess insulin produced by the pancreas due to the large consumption of sugar.
In addition, the improved physical form: sugar, saturates, and only increases appetite, which leads to weight gain. Excess sugar, besides, is converted by the liver into fat, which accumulates in our body. The gastrointestinal system is also improved: problems of digestion and inflammation of the colon will disappear because sugar nourishes the bad bacteria in our intestines. You will notice that your skin will become more soft and radiant, and diminish wrinkles. Excess sugars actually causes premature aging of the skin.
Previously, scientists have proven that trips are bad for the human psyche.