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Sugar has become an increasingly ubiquitous ingredient in the average American diet. Why is this? Well, it makes things taste better, of course.
Sugar also happens to be incredibly unhealthy, and highly addictive. Some studies have reported that sugar can be up to eight times more addictive than cocaine , in fact.
Before the industrialization of food processes, sugar was an extremely limited condiment. For thousands of years, human beings and their distant ancestors lived off of the land by hunting and harvesting animals and natural foods.
The industrial revolution and subsequent population expansion led to a demand for quicker, cheaper and more effective methods of delivering food to the masses.
This led to food processing, which led to the proliferation of added ingredients — including sugar. Fast-forward to today where sugar is everywhere.
Adults and children alike crave sweets — soda, candy, ice cream, and so on. Despite the insistent warnings of public health officials, many people continue to ingest extraordinary amounts of sugar.
Well, Americans are among the most obese people in the world, and are the most obese people in North America. Currently, 35 percent of Americans are overweight.
In , the mayor of New York Michael Bloomberg introduced an initiative to ban the sale of soda in quantities that exceed 16 ounces at fast food establishments.
This relatively recent explosion in the amount of sugar consumption has created a health epidemic that affects millions of individuals.
Of course, myriad adverse health symptoms have proliferated along with sugar intake. While symptoms understandably vary from person to person, there are a number of common side effects from ingesting too much sugar.
It increases blood sugar levels, which in turn primes our body to store more fat. Furthermore, sugar does little to nothing to create satiety, or feelings of fullness.
The result is we consume more food and store more fat. Sugar is a complex carbohydrate — a type of food that not only stores fat, but causes sudden cravings.
It is common for those that eat large amounts of sugar to indulge in their habit only to be hungry a short period of time later.
Simply put, if one desires to feel full for a long period of time it is advisable to abstain from sugar.
Similar to caffeine on a smaller scale, sugar can stimulate our nervous system. Known as non-alcoholic fatty liver disease NAFLD , excessive intake of sugar over a long duration of time can irreparably damage this vital organ.
Interestingly, sugar metabolizes in the liver the same way that alcohol does. As such, this can lead to fatty liver, insulin resistance and abnormal fat levels in the blood.
This could be due to a number of reasons, and sugar is one of them. But long before that diagnosis, the inflammation associated with prediabetes sometimes called metabolic syndrome wreaks havoc on the body, setting the stage for heart disease and cancer, among other serious problems.
Heart Disease Results of a study published in the Journal of the American Medical Association showed that people who got at least 25 percent of their daily calories from added sugars were 3.
People on the high end of the sugar spectrum were also more likely to have dangerously high levels of blood fats called triglycerides.
Cancer Scientists have long known that cancer cells love glucose. A common scan used to detect cancer in the body, called a PET, starts with a person downing a sugary solution.
After the sugar is absorbed into the bloodstream, the scan identifies possible malignancies by highlighting areas that gobble up the most sugar.
Candida Yeast is a natural inhabitant of the gut. Healthy bacteria help keep yeast levels in check. But when antibiotics, illness or chronic stress kill off healthy bacteria, yeast can run amok.
Sugar compounds the problem by feeding yeast growth. Yeast overgrowth can cause problems ranging from yeast and fungal infections to rashes, thrush and leaky gut syndrome.
Immune System Snafus Because a diet laden with sugar creates body-wide biochemical stress and inflammation, it can overstress and thereby weaken the immune system in a variety of ways.
One way, as noted before, is by triggering leaky gut syndrome, which leads to undigested food molecules getting into the bloodstream.
When that happens, the immune system has to finish the digestive process, an overwhelming and distracting effort.
But, in the long run, putting health halos on some sweeteners and demonizing others only perpetuates an unhealthy addiction to sweets. Food labels list sugar in grams.
A gram of sugar is hard to picture, so divide the number of grams by 4. Four grams of sugar equals a teaspoon. In , the American Heart Association advised adults to eat no more than 6 teaspoons of added sugars a day for women and 9 teaspoons for men recommendations are based on average weight for women and men.
All of them slow down the digestion process, averting blood-sugar spikes. Get creative by adding slow-digesting nutrients to your favorite sweets.
Top pear slices with crumbled Gorgonzola. Choose dark chocolate, which contains some fat, over fat-free candies. Artificial sweeteners, often used in diet drinks, are non-caloric chemicals designed to stimulate the sweet receptors in the mouth.
Aside from their questionable safety, a pressing concern is that these chemicals are up to times sweeter than sugar itself. Americans have been doing this for 30 years.
Fiber is what makes fruit filling. Depending on its size, an orange may pack up to 4 teaspoons of sugar, but that sugar is absorbed over a couple of hours.
Compare that to the 8 teaspoons of sugar in 8 ounces of orange juice that is absorbed in 20 minutes. When it comes to sugar, not all fruits are created equal.
Inside the body, some fruits, such as bananas, convert to sugar more quickly than others, like raspberries, clementines and strawberries.
The trick to enjoying the sweet things in life is to ferret out hidden sugars in the diet and save small doses of sugar for dessert, where it belongs.
One of the most confusing things about sugar is not only that simple carbohydrates, such as white flour, white bread, white rice and white potatoes, are viewed as sugar by our bodies, but also that it has more than different names on food labels.
For starters, calling them different things implies there are meaningful differences in terms of their effect on health.
Secondly, when sugar appears on a food label under various noms de plumes, it confuses shoppers who are savvy enough to know that ingredients appear on a food label in order of weight.
For instance, a shopper might compare the ingredients of two different jars of jam and choose the one that lists fruit first, like strawberry, over one that starts off with sugar.
But the jam very likely includes several different sugars. Individually, none weighs more than the strawberries, but collectively they do.
But you might be surprised by how many different ingredients are. Carolyn Dean, MD, ND, a medical doctor, practicing naturopath and author of more than 20 books on health, compiled a list of different names for sugar.
Here are just a few to watch out for:. Your email address will not be published. City and state are only displayed in our print magazine if your comment is chosen for publication.
Great summary as to the modern-day food industry has succeeded into adding increasing amounts of sugar into our diet through clever packaging and confusing labeling gimmicks.
The new line of sodas, expected in Regular, Vanilla and Wild Cherry flavors, will be sweetened with "real" sugar instead of high-fructose corn syrup, but will come with the same set of health risks.
By Catherine Guthrie May Sick of Sweets A constant sugar deluge robs the body of its ability to fend off stress and chronic illness.
It All Adds Up Sugars abound in virtually every meal. Four grams equals 1 teaspoon. Leave a Comment Cancel reply Your email address will not be published.
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