18 Shocking Truth About Sugar

 

Sugar was first produced from sugarcane plants in northern India sometime after the first century. The spread of the cultivation and manufacture of cane sugar to the West Indies and tropical parts of Americas beginning in the16th century followed by more intensive improvements in production in the 17th through 19th centuries in that part of the world. The development of beet sugar, high-fructose corn syrup and other sweeteners in the 19th and 20th centuries. Known worldwide by the end of the medieval period, sugar was very expensive and considered a ''fine spice'', but from about the year 1500, technological improvements and New World sources began turning it into a much cheaper bulk commodity. Sugar is one of the world's oldest documented commodities, and at one time, it was so valuable that people locked it up in a sugar safe.

Sugar can give foods the sweet taste we know and love but there's much more to it. Sugar is a special ingredient that provides sweetness and so much more. Have you been surprised to find it in foods that don't necessarily taste sweet? There's a reason. Sugar has many functional properties that range from balancing acidity or adding bulk to preventing spoilage. It's been used in recipes for generations, often for reasons that have little to do with its sweet flavour. There is no substitute for sugar. With all these valuable functions, sugar can't simply be replaced by another single ingredient. Its versatility is unmatched and that's just one of the reasons why we love sugar.

Adding sugar is the worst ingredient it can have harmful effects on metabolism and contribute to all sorts of diseases. Adding sugars (like sucrose and high fructose corn syrup) contain a whole bunch of calories with no essential nutrients. For this reason, they called "empty" calories. There are no proteins, essential fats, vitamins or minerals in sugar...just pure energy. When people eat up to 10-20% of calories as sugar (or more), this can become a major problem and contribute to nutrient deficiencies.

1. Can Overload Your Liver

Before sugar enters the bloodstream from the digestive tract, it is broken down into two simple sugars...glucose and fructose. Glucose is found in every living cell on the planet. If we don't get it from the diet, our bodies produce it. Fructose is different. Our bodies do not produce it in any significant amount and there is no physiological need for it. The thing with fructose is that it can only be metabolized by the liver in any significant amounts. When repeatedly eating large amounts of sugar, this process can lead to fatty liver and all sorts of serious problems.

2. Sugar Cause Gum Disease, Which leads To Heart Disease

Increasing evidence shows that chronic infections, like those that result from dental problems, play a role in the development of heart disease. Most researchers believe that the connection stems from the body's inflammatory response to infection. Luckily, this works both ways. Maintaining a healthy lifestyle will decrease your risk of common illness, which reduces the chance that they'll become a more serious condition later on. Also, sugar is very bad for the teeth, because it provides easily digestible energy for the bad bacteria in the mouth.

3. High Blood Sugar Causes Type 2 Diabetes

Although sugar consumption isn't directly related to developing diabetes, being overweight or obese is. When sugar you eat stays in your blood instead of quickly converting into energy, your body can stop responding to the insulin that maintains normal blood sugar levels. Insulin is a very important hormone in the body. It allows glucose (blood sugar) to enter cells from the bloodstream and tells the cells to start burning glucose instead of fat. Having too much glucose in the blood is highly toxic and one of the reasons for complications of diabetes, like blindness. One feature of the metabolic dysfunction that is caused by the Western diet is that insulin stops working as it should. The cells become "resistant" to it. This is also known as insulin resistance, which is believed to be a leading driver of many diseases... including metabolic syndrome, obesity, cardiovascular disease and especially type ll diabetes. Many studies show that sugar consumption is associated with insulin resistance, especially when it is consumed in large amounts.

4.  Sugar Consumption Can Give You Cancer

It's been said that cancer cells feed on sugar. But every cell needs sugar to survive. Cancer is one of the leading causes of death worldwide and is characterized by uncontrolled growth and multiplication of cells. Insulin is one of the key hormones in regulating this sort of growth. For this reason, many scientists believe that having constantly elevated insulin levels (a consequence of sugar consumption) can contribute to cancer. Also, the metabolic problems associated with sugar consumption are a known driver of inflammation, another potential cause of cancer. Multiple studies show that people who eat a lot of sugar are at a much higher risk of getting cancer.

5. Sugar  Gives You Heart Disease

For many decades, people have blamed saturated fat for heart disease...which is the #1 killer in the world. However... new studies are showing that saturated fat is harmless. The evidence is mounting that sugar, not fat, maybe one of the leading drivers of heart disease via the harmful effects of fructose on metabolism. Studies show that large amounts of fructose can raise triglycerides, small, dense LDL and oxidized LDL (very, very bad), raise blood glucose and insulin levels and increase abdominal obesity... In as little as 10 weeks. These are all major risk factors for heart disease. Not surprisingly, many observational studies find a strong statistical association between sugar consumption and the risk of heart disease.

6. Sugar Increases Stress

When we're under stress, our bodies immediately kick into fight-or-flight mode, releasing large amounts of hormones. Surprisingly, the body has the same chemical response when blood sugar is low. After you eat a snack, stress hormones begin to compensate for the crash by raising your blood sugar. The result? Unexplained anxiousness, irritability, and even shakiness. Easing stress lowers levels of a stress hormone. It also helps you sleep better, which improves immune function. People who meditate regularly may have healthier immune system responses, some studies show. In one experiment, people who meditated over an 8-week period made more antibodies to a flu vaccine than people who didn't meditate. And they still showed an increased immune system response 4 months later.

7. Sugar Accelerates Aging Process

While you probably know that sugar can affect your body composition, they can also mess with your skin by contributing to wrinkles and sagging. After sugar hits your bloodstream, it attaches to proteins. The mix of these proteins with sugar causes the skin to lose elasticity and leads to premature ageing. Ages damage collagen and elastin, which are proteins that help the skin stretch and keep their youthful appearance. When collagen and elastin become damaged, the skin loses its firmness and begins to sag. In one study, a woman who consumed more carbs, including added sugars, had a more wrinkled appearance than a woman on a high-protein, lower-carb diet. The researchers concluded a lower intake of carbs was associated with better skin-ageing appearance.

8. Sugar Can Affect Your Immune Function

As being sick wasn't bad enough, studies have shown that sugar can interfere with the way your body fights disease. Bacteria and yeast feed on sugar, so excess glucose in the body causes these organisms to build up and cause infections. Eating or drinking too much sugar curbs immune system cells that attack bacteria. This effect lasts for at least a few hours after downing a couple of sugary drinks. Eat more fruits and vegetables, which are rich in nutrients like vitamins Cand E, plus beta-carotene and zinc. Go for a wide variety of brightly coloured fruits and vegetables, including berries, citrus, fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes, and carrots.

9. Sugar increases The Risk of Obesity

While we all like to indulge once in a while, foods that quick affect blood sugar contribute to a greater risk of obesity, heart disease, and diabetes. Emerging research also suggests connections between these high-glycemic diets and various form of cancer. These effects are often a result of added sugars working in your body, so be sure to read those nutrition labels. Not surprisingly, people who consume the most sugar are by far the most likely to become overweight or obese. This applies to all age groups. Many studies have examined the link between sugar consumption and obesity and found a strong statistical association. The link is especially strong in children, where each daily serving of sugar-sweetened beverages is associated with a whopping 60% increased risk of obesity. One of the most important things you can do if you need to lose weight is to significantly cut back on sugar consumption.

 10. Sugar Can Cause Kidney Stone

You get these when chemicals in your pee turn into solid crystals. Your body flushes out some kidney stones without much pain. Others can get stuck in your kidney or another part of your plumbing block urine flow. Too much fructose--from table sugar, high-fructose corn syrup, or processed foods--raises your chances for kidney stones. Preventing kidney stones (see, drinking more water can be beneficial for your health). The type of consumed beverage is not that important; the amount of urine is the answer. Similarly, reducing the amount of animal-based protein intake and salt consumption are general dietary measures that help reduce the frequency of stone formation. Besides, it's dependent on the type of kidney stone that you form not all kidney stones are the same. Generally, the solution is making healthy changes in our diet. If you are suffering from frequent kidney stones, talk to your doctor. You may benefit from a more detailed discussion and treatment plan.

11. Sugar Causes Massive Dopamine Release in The Brain

Sugar can be addictive for a lot of people. Like abusive drugs, sugar causes a release of dopamine in the reward centre of the brain. The problem with sugar and many junk foods is that they can cause massive dopamine release...much more than we were ever exposed to from foods found in nature. For this reason, people who have a susceptibility to addiction can become strongly addicted to sugar and other junk foods. The '' everything in moderation'' message may be a  bad idea for people who are addicted to junk food...because the only thing that works for true addiction is abstinence. Protect your brain from sugar damage by cutting the toxic white powder from your diet. High blood sugar levels may cause brain damage. When you eat a diet high in simple sugars and carbohydrates you are putting your brain at risk for damage. Chronic high blood sugar levels have links to Poor memory, Obesity, Diabetes, Inflammation, Insulin resistance and Dementia.

12. Drains Your Energy

Food high in added sugar quickly spike blood sugar and insulin levels, leading to increased energy. However, this rise in energy levels is fleeting. Products that are loaded with sugar but lacking in protein, fibre or fat lead to a brief energy boost that's quickly followed by a sharp drop in blood sugar, often referred to as a crash. Having constant blood sugar swings can lead to major fluctuations in energy levels. To avoid this energy-draining cycle, choose carb sources that are low in added sugar and rich in fibre. Pairing carbs with protein or fat is another great way to keep your blood sugar and energy levels stable. For example, eating an apple along with a small handful of almonds is an excellent snack for prolonged, consistent energy levels.

13. Sugar Has Been Linked To Acne

A diet high in refined carbs, including sugary foods and drinks, has been associated with a higher risk of developing acne. Foods with a high glycemic index, such as processed sweets, raise your blood sugar more rapidly than foods with a lower glycemic index. Sugary foods quickly spike blood sugar and insulin levels, causing increased androgen secretion, oil production and inflammation, all of which play a role in acne development. Studies have shown that low-glycemic diets are associated with a reduced acne risk, while high-glycemic diets are linked to greater risk. For example, a study in 2,300 teens demonstrated that those who frequently consumed added sugar has a 30% greater risk of developing acne. Also, many population studies have shown that rural communities that consume traditional, non-processed foods have almost non-existent rates of acne, compared to more urban, high-income areas. These findings coincide with the theory that diets high in processed, sugar-laden foods contribute to the development of acne. 

14. Sugar  Affects Your Sexual Health

Leptin is the hormone that tells your body when to stop eating and also helps to monitor sexual behaviour. Sugar creates leptin resistance in the body; which in turn leads to a decrease in sex drive. ''High amounts of sugar will create a spike and then result in feeling tired'', Riggins says. ''Your sex drive is negatively impacted if you are feeling tired and fatigued. Sugar can also affect the levels of testosterone in men. Decreased testosterone levels will directly impact your libido''. You need the energy to keep up a healthy sex drive. If you're bogging down your body with energy that doesn't last, you're not going to be up for sex, figuratively and literally. Men with blood sugar imbalances have trouble getting o maintaining erections'', says Mark Hyman, MD. So, if you want to know just how bad sugar is, research has even shown that sugar is a major cause of erectile dysfunction, mostly in diabetic men.

Riggins suggests you stick to ''a well-balanced diet throughout the day with vegetables, protein, and good fats, which will maintain a consistent level of energy for our body. Avoid high-sugar, hard-to-digest foods like candy {and} dried fruits''.

15.  Too Much Sugar During Pregnancy

Most sugar foods and drinks are made with sucrose, otherwise known as table sugar. This form of sugar releases energy quickly, causing blood glucose to spike, triggering a rapid release of insulin to absorb it. You've probably experienced the boost of a sugar rush, which is generally followed by a dramatic slump in energy. Rather than keeping you going throughout the day, eating too much sugar when you're pregnant can leave you feeling even more tired. A low-sugar intake helps to keep your blood sugar more stable, along with your resulting energy levels and is more likely to result in healthy pregnancy weight gain. Eating too much sugar when you're pregnant may increase your risk of gestational diabetes and pre-eclampsia and increases the risk of your baby becoming overweight later in life.

16. Sugar Ruins Your Sleep

Having too much sugar at night can be detrimental to your health. ''when you eat sugar, your blood sugar levels rise and your pancreas releases insulin, which helps the sugar to be taken back into the cells, giving them fuel to run on'', say the dietitian Alex Evans. ''Eating sugar late at night overstimulates you. It gives you energy and makes you ready for activity, but that is not what we're trying to do at night. We're designed to shut down towards the end of the day''. Sugar uses up a lot of magnesium, which you need for sleep. You should, in particular, avoid late-night chocolate, which contains caffeine and other stimulants. The average adult needs at least seven hours sleep a night; any less and you will be looking for short-term energy boosts, and the combination of bad diet and poor sleep will damage your health. But fibrous foods such as wholemeal and granary bread, band potatoes in their skins can help to control it. ''They release sugar over a much longer period and reduce the spikes. Your overworked pancreas gets a well-earned rest. Foods high in tryptophan are recommended for enhancing sleep. These include beans, nuts, lentils, whole grains and poultry.

17. Too Much Sugar For Kids

Bedtime snacks are a must in some homes. But sugar-laden foods or anything containing caffeine will do kids a disservice at bedtime. A 16-ounces soda has a whopping 12 teaspoons of sugar, making kids jumpy and wired just as they should be winding down for sleep. Even favourites like chocolate milk, and hot cocoa, tea can contain enough caffeine to bother sensitive kids. To prepare kids' brains and bodies for sleep, avoid chocolate, soda and tea. Instead, pair foods containing sleep-inducing tryptophan-found in nuts, soybeans, meat and dairy-with complex carbohydrates. The carbohydrates will trigger the release of insulin, which helps tryptophan enter the brain to weave its sleepy spell. So whole-grain cereal with milk or soymilk, nut butter on whole-grain crackers, or a half a turkey-and-cheese sandwich on whole-wheat bread are excellent choices. And be sure to serve the bedtime snack an hour before kids hit the sack because snoozing on a full stomach can disrupt sleep.

What Is Gestational Diabetes?

Gestational diabetes is a type of diabetes-specific to pregnancy that trends to develop sometime after 20 weeks. It occurs when the body can't produce enough insulin to regulate the level of glucose in the blood. The condition has been connected to higher birth weight in babies, and pregnancy or birth complications. Maintaining a healthy pregnancy weight with a low-sugar diet and regular exercise can help minimise your likelihood of developing this condition. This doesn't mean you can't enjoy anything sweet. A healthier approach is to limit free sugars in your diet and replace them with naturally sweet, nutritious alternatives.

18. High-Sugar Foods Affect Your Eyesight

Eating a lot of high-sugar foods can affect your eyesight. Much like metabolic dysfunction, sugar can leave your eyes prone to certain diseases. How sugar will affect your eyesight depends on what kind of sugar was consumed and how much. No sugar is created equal. Just like good and bad fats, there is no good and bad sugar. Knowing the difference, however, can be challenging. But the fruit has a ton of natural sugar. So, is it good or bad for you? Many have concluded that if something is natural then it must be good for you. Even over-consumption of natural fruit sugar can have unhealthy repercussions on the body. Unlike refined sugar which has zero nutritional value, fruit provides healthy carbs, fibre and lots of vitamins. High-sugar foods like soda, candy, pineapples, and mangoes can leave your eyes vulnerable to diseases. Sugar ultimately diminishes your immune system When your body's natural defences are down, it is easier for diseases to form.

How  To  Reduce  Your  Sugar Intake

Eating to much-added sugar can have many negative health effects.

An excess of sweetened foods and beverages can lead to weight gain, blood sugar problems and an increased risk of heart disease, among other dangerous conditions.

For these reasons, added sugar should be kept to a minimum whenever possible, which is easy when you follow a healthy diet based on whole foods.

Whole foods like fruits, veggies, dairy, and grains have natural sugars. Your body digests those carbs slowly so your cells get a steady supply of energy. Added sugars, on the other hand, come in packaged foods and drinks. Your body does not need any added sugars.

Manufacturers often add sugars to foods to make them more appealing. Often, this means people do not realize how much sugar a food contains.

By avoiding processed foods, a person can get a better sense `of `what `their food contains. Cooking whole foods at home also means someone can control what ingredients they put into their meals.

Here  Are Some Tips On How To Reduce Your Intake Of Added Sugars:

Swap juices, sodas, energy drinks and sweetened teas for water or unsweetened seltzer.

Drink your coffee black or use Stevia for a zero-calorie, natural sweetener.

Exercise Often

Your activities are just as important as what you eat. Exercise has been proven to lower blood sugar and insulin levels. Regular exercise will help your muscles to use the glucose in your blood. Exercise also helps increase your blood flow to the brain. This helps your brain get the necessary oxygen and nutrients it needs to function.