Nowadays, sugar can be seen to have invaded almost all the food products that are in circulation in the markets. It may be added to most of the things we consume such as coffee, snacks, and in a variety of processed foods. However, what the majority of individuals fail to understand is the effect of consuming a large amount of sugar in their system. When taking excessive amounts of sugar, there are various health risks one is likely to encounter, which can be short-term, and others, long-term and severe. In this blog post, we will look at the consequences of consuming too much sugar and why one should avoid it.
Understanding Sugar and Its Effects on the Body
Sugar or more specifically, table sugar has been used as a form of energy – typically in its refined form. But when taken in large quantities, it saturates the body and it becomes very difficult for the body to metabolize the product. This has evolved to have several implications on health most of which are not easily observed.
The glucose which is simple sugar is metabolized in the body then taken by the cells to provide energy. However, glucose that is not used in the body to supply energy is converted to fat. Over the years, this results in the likelihood of obesity since the extra sugars are stored as fats in the body. Second, high consumption of sugar may also cause a condition known as insulin resistance whereby the body tissues fail to respond to the presence of insulin. This is a precursors of type 2 diabetes which have affected millions of individuals across the globe.
The Link Between Sugar and Heart Disease
Excessive consumption of sugars is also closely associated with another health problem that affects the heart. It has also been documented that a high consumption of sugary foods puts a person at a greater risk of getting cardiovascular diseases. High blood sugar damages blood vessels while the blood pressure rises, the level of inflation increases and triglyceride level forms a risk factor for heart disorders.
Also, excessive consumption of sugar also has a direct impact on increasing the fat deposits in liver which is termed as non alcoholic fatty liver disease. This particular condition also puts him/her at a greater risk of getting some forms of cardiovascular diseases. Intakes of high sugar products or foods and beverages sweetened with these products or even beverages sugared consistently are therefore likely to elevate chances or increase the risks of experiencing heart problems in the future.
Sugar and Its Role in Weight Gain and Obesity
Sugar is also the primary cause of weight gain and obesity and thus cannot be ignored in the modern society. Sweets have numerous claims of contents consisting of refined sugar that is often prepared in large quantities contain meaningless calorie content. Furthermore, when you take a lot of red meat, it stimulates your body to digest the sugar more, resulting to a rise in energy levels, only to be followed by a slumbers drop. These cause crashes which makes you to feel an urgency of eating again hence consuming a great deal of food. This cycle of eating leads to a progressive addition of the fat mass of the body.
Also, various research indicates that sweet foods lead to the creation of dopamine in the brain, which is otherwise known as the ‘pleasure hormone’. It leads to the development of a desire for more sugar hence developing an addiction like tendencies. The utilization of sugar makes you want it more and more, hence difficult to sever the habit.
The Impact of Sugar on Mental Health
In a peculiar way, the concerns of taking foods rich in sugar are not only about the body’s health but also its mind. According to the research conducted, excessive intake of sugar is known to cause oscillation in one’s mood, anxiety and even depression. Now, as the human mind shows the effects of sugar changing its serotonin and dopamine content which explains episodes of mood swings. These are the neurotransmitters that have the role of controlling the emotions and disposition of a person.
In addition, excessive consumption of sugar contribute to inflammation in the brains and this is related to mental health illnesses. This creates a risk of worsening memory and even increases possibilities of degenerative neurological disorders like Alzheimer’s illness later in life.
How to Reduce Sugar Intake in Your Diet
The good is that it is possible to reduce consumption of sugar and by doing so the benefits regarding overall health can be seen. Here are few steps which will help to reduce your sugar intake:
- Read Labels: Before buying any packaged product it is advisable to check on the amount of sugar added on the product. Products or foods containing high fructose corn syrup, cane sugar, sucrose or any form of sugar should be avoided.
- Choose Whole Foods: Fresh fruits, vegetables, and whole grains that contain sugars should be consumed in their natural state since they are rich in nutrients without compromising one’s health through the intake of refined sugars.
- Saying No to Sweetened Drinks: Soft drinks, energy drinks and other types of beverages that contain added sugars are responsible for most of the consumption of sugar in the diet. Avoid sodas and sweets as well as consuming water and herbal teas, sugar-free beverages.
- Moderate Processed Foods: Since many processed foods contain added sugars, one should limit the intake of fast foods and other ready to cook foods.
- Increase Healthy Food Intake: Instead of always taking calories intake in form of sweetets, try to take healthy things like fruits, nuts and yogurt. You can also try Natural sweetener such as stevia, and monk fruits to yoga with different effects in the body.
Conclusion: A Small Change for Big Benefits
I gave this title because excess intake of sugar contributes to various health implications both at the physical and mental realm of human life. Contrary to what some people think, sugar is not only detrimental to one’s health through the increased risk of heart disease but also to weight, mood, and many others. Even if you replace sugary food with whole foods or stop taking sugary beverages, it will help cut down on the intake of sugar immensely and enhance your health.
Sometimes, it is not easy to control the amount of sugar used in foods, but it is one of the measures that should be implemented so as to improve one’s health status. It is also very important to note that one should be prepared to begin making certain healthy decisions in their life, and the body will certainly pay for those changes in the long run. Click here for the source
