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Hey Everyone!,
Smoothies
Trail mix
Amazake
Carob powder
You sip a sweet
coffee shop beverage.
Bacteria in
your mouth thrive
on sugar, which
provides them
with energy.
The plaque produces an acid that
dissolves the minerals that make up the hard surface of your teeth.
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Hey Everyone!,
Know How The Ways
In Which You
Take Eat Sugar
In Which You
Take Eat Sugar
Makes You Unhealthy Unwell
Photo:Sameer/auracompletsolutions.blogspot.com/ AdobeStock
Photo:Sameer/auracompletsolutions.blogspot.com/ AdobeStock
Photo:Sameer/auracompletsolutions.blogspot.com/ AdobeStock
It might taste sweet going down, but it can be extremely damaging to your health.From depression to heart disease, the sugar in your diet can wreak havoc on your health.
It hurts your heart
Harvard University researchers studied thousands of American adults over 15 years and found that those who consumed 25 percent or more of their daily calories from added sugar were more than twice as likely to die from heart disease as those whose diets included less than 10 percent of added sugar a day. The biggest sugar sources? Sweetened beverages, fruit drinks, grain-based treats such as muffins, and dairy desserts such as ice cream.
“No sugar added” doesn’t mean “healthy”
Even if a label says 100 percent juice, don’t chug with abandon. The drink may have no added sweeteners,
but its naturally occurring sugars are far more concentrated
than what you’d find in a piece of fruit. And
unlike oranges and
apples, which are high
in fiber, juice offers
empty calories and is of
minimal nutritional value.
Excess sugar is linked to dementia
In 2017, researchers at the University of Bath found a molecular link
between sugary diets and early Alzheimer’s. The scientists discovered that glycation—a reaction through which glucose affects
cells—causes damage to an enzyme that’s involved in reducing abnormal protein buildup in the brain, which is characteristic of the disease.
Sugar won’t make
kids hyper. It’s worse than that.
A meta-analysis in the Journal
of the American Medical Association (JAMA) found that sugar doesn’t
affect children’s behavior. “It may simply be the environment where certain food is being served (for
example, parties) that causes
children to be more excitable,” says Andrea D’Ambrosio, a registered
dietitian in Kitchener-Waterloo,
Ontario. But it does spike their blood pressure and cholesterol. One 2016 study in Obesity showed that reducing young
subjects’ sugar
consumption for just nine days
led to improvements in those areas, as well as in overall blood sugar levels.
Snacks that sneak in the sugar
A medium (16-ounce) store-bought smoothie has 30 to 80 grams of sugar.(A 1.6-ounce Hershey bar has has 24 grams.)
Conventional wisdom suggests stashing trail mix in your car for a healthy snack on the go, but a quarter cup
of a commercial
variety can contain 16 grams of sugar.
Yogurt
A 5-ounce serving of fruit-flavored yogurt can contain 22 grams of sugar. If you top it with
a quarter cup of store-bought granola,you’re downing another
6 grams.
Salad dressing
Grabbing a salad for lunch
is smart, but not if you pick
the wrong bottled dressing.
Some brands of French and raspberry vinaigrette have 5 or more grams of sugar per
2-tablespoon serving.
Oatmeal
Flavored oatmeal packets may seem like a healthy plan for busy mornings, but they can contain as much as 12 grams of sugar per serving.( Heaping on a tablespoon of brown sugar adds
an extra 12 grams.)
13 five-pound bags
This is the amount of added sugar the average American eats in a year—
without noticing most of it. The American Heart Association recommends
that men consume no more than 9 teaspoons (36 grams) of added sugar per day (about the amount in a Three Musketeers bar) and women no more than 6 (24 grams). On average, we each ingest 19.5 teaspoons (78 grams) a day.
An expert says you should cut down—now
Laura A. Schmidt, a professor at
the University of California, San
Francisco, worries about all the
damage sugar is doing to our bodies. That’s why she became lead investigator for UCSF’s SugarScience, a site
developed as an “authoritative source for the scientific evidence about sugar and its impact on health.” Here is her strongest advice
With all the negative news
about sugar, should we switch
to something else?
The evidence is mounting against sucralose, saccharin, and aspartame.
Some research shows that these sweeteners damage the microbiome in the gut. They’re also associated with weight gain and glucose intolerance—the things people use them to prevent. Based on what we know, I wouldn’t consume those products or give them to my kids.
How do you keep added sugar from seeping into your own diet?
I just don’t have it around the
house. Take all that stuff out of your environment. Once you start cutting back, you’ll lose your sweet tooth.
It’s a palate phenomenon,
and it doesn’t take long. You’ll notice that you
can suddenly taste
the natural sweetness
in unprocessed food,
and you’ll start to
find processed
products cloying
and unpleasant.
Sugar is as bad for your liver as alcohol
Unlike other forms of sugar, fructose
is processed in the liver. Though it
occurs naturally in fruit, we’re still
consuming too much of it thanks to our penchant for foods with added fructose sweeteners, and it’s leading to a rise
in nonalcoholic fatty liver disease (NAFLD). One visible red flag: a sugar belly (yes, like a beer belly). Why?
The liver breaks down excess fructose into fat globules that travel through
the bloodstream and lodge around your midsection and internal organs. And, like the liver damage produced by alcohol, NAFLD causes inflammation and scarring. “It is one of the leading causes of liver transplants,” Schmidt says
“Healthier” sweeteners are no better for you
Those trying to cut down on sugar may be drawn to studies that tout maple
syrup’s antioxidant benefits or honey’s healing power.
Ignore them,
says D’Ambrosio.
“Sugar doesn’t
add a significant amount of other nutrients,” she says. “Sugar is sugar, so it’s best used in moderation no matter what form it takes.”
35 teaspoons
That’s the number of years you could potentially prematurely age yourself if you drink a 20-ounce sugary beverage
every day—an effect comparable with that of being a
regular smoker.
Cancer cells can be sugar fiends
Research from the University of Texas at Dallas shows
a link between sugar and squamous cell carcinoma, which is hard to treat and accounts for about a quarter of all lung cancers. All told, the study found, four types of squamous cell cancer consume a lot of sugar.
4.6
That’s the number of years you’ll prematurely age yourself if you drink a 20-ounce sugary beverage
every day—an effect comparable with that of being a
regular smoker.
Sugar may keep you up at night
A 2016 study in the Journal of Clinical Sleep Medicine shows eating more
sugar (along with less fiber and more saturated fat) is associated with lighter, more disrupted, and less restorative sleep.
We’re still drinking too much liquid sugar
Good news: We are drinking less soda. Sales of carbonated soft drinks are at their lowest level in 30 years. Bad news: We’ve replaced it with options that may be just as unhealthy. Sales of flavored waters, ready-to-drink coffees and teas, energy drinks, and sports beverages
are all growing. Energy drinks contain about 30 grams of sugar, sports drinks contain about 40 grams, and your average flavored latte comes
in at around 45 grams.
Sugar messes with
your cholesterol
A 2010 study of 8,495 Americans
over 18 published in JAMA found that
as subjects’ added-sugar intake
went up, their levels of HDL (good cholesterol) dropped, increasing
their risk for cardiovascular disease.
The study also found that women in particular who ate or drank more added sugar had higher levels of LDL (bad
cholesterol) density.
74%
That’s the percentage of packaged foods that contain added sugars, according to a study published in the Journal of the Academy of Nutrition and Dietetics, which analyzed more than 85,000 food items sold in the United States.
Sugar can make you sad
Ending a bad day with a bowl of Ben & Jerry's may make you feel worse in the long run. In 2015, Columbia University Medical Center researchers found that postmenopausal women with diets high in added sugar and refined grains were at an increased risk of new-onset depression, while the risk decreased in subjects who ate more dietary fiber, whole grains, vegetables, and unprocessed fruits.
Some food labels can hide sugar content
For the first time in 20 years, the
FDA is revising nutrition labels for packaged foods to better highlight the links between diet and chronic diseases. A particularly welcome change is the way the new label lists sugar.
Beware: you may be eating incognito sugar
Here are ten sneaky pseudonyms manufacturers use to fool you into thinking their food isn’t packed with the sweet stuff:
Corn syrup
Dextrose
Evaporated cane juice
Fructose
Fruit juice concentrate
High-fructose corn syrup
Honey
Maltose
Sugar takes your breath away
Scientists have long suspected
a link between sugar-sweetened beverages and asthma. After
analyzing data from 146,990 adults in the United States, they found that, sure enough, adults who downed at least two of these drinks a day were more likely to have respiratory issues.
Sweets could be worse than salt for hypertension
According to a study in the Journal
of the American Society of Nephrology in 2010, a high-fructose diet can push your blood pressure over
the threshold of 120/80, which is considered the upper end of normal. In a 2014 research review published
in the journal BMJ Open Heart, medical experts argued that added sugar
intake may have the most dramatic
effect on blood pressure—and, in fact, could be more detrimental to heart health than sodium.
It’s bad for your body mass index
Researchers from the University of Reading, the University of Cambridge, and Arizona State University studied the sugar intake of 1,700 men and women ages 39 to 77 in Norfolk,
United Kingdom. According to a
study published in 2015, they found that those who ate the most sugar were 54 percent more likely to
be overweight (that is, have a body mass index over 25)—and were also more likely to have underreported
how much sugar they consumed.
Sweet treats ruin your teeth …
Your childhood dentist
was right—sugar
causes cavities. Here's what happens.
Those micro-
organisms multiply,
creating a film of
plaque on the surface
of your teeth.
The longer the
plaque builds up, the
worse the damage will
be. Tiny holes appear
and expand until they
become cavities.
… and make your gums bleed
Most kids grow up learning about the connection between candy and cavities. Turns out, a high-sugar diet also inflames your gums and increases your risk of periodontal disease, based on
a 2014 study in the American Journal of Clinical Nutrition. Signs of periodontal disease include bad breath, bleeding gums, and sensitive teeth.
You might be addicted
Though some researchers quibble with the idea that sugar is addictive, past studies, including a 2015 paper out of the Massachusetts Institute of Technology, do show that sugar elevates levels of the neurotransmitter dopamine, which forms a key part of the brain’s reward and pleasure centers, in a way that’s
remarkably similar to the effects of nicotine and morphine. “There’s growing evidence that sugar leads to cravings and withdrawal, which are the hallmarks
of addictive disorders,” says Schmidt. “You can see the effects on an MRI.”
Now Australian researchers have discovered that drugs typically used
to treat cocaine and nicotine addiction, such as varenicline, could help
so-called sugar addicts kick their cravings as well.
Hope you enjoy reading this;)
“What Do You Think?Do you agree or Disagree or Have any other ideas?Please Share your thoughts in the comments below as I learn just as much from you as you do from me!”
Bye for Know,
Sameer
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