We all know that the human body needs sugar. But do you know how much of it to consume? And what kind ? On average, a woman can consume up to 6 teaspoons a day and 9 teaspoons for men. But that’s without counting that it is found naturally in the fruits! On average, Westerners consume about 20 spoons a day. Also understand that it is not found mainly in sweet foods, but also bread, starchy foods, tomatoes, protein bars, ready-made / frozen dishes, …

As of today, it is very easy to exceed its recommended daily consumption and it is for this reason that many of us develop chronic diseases, are overweight, have diabetes, … To avoid getting there, the goal is to read the labels well, and especially to understand them! We stop the consumption of processed foods, and products containing corn syrup, agave nectar, palm sugar, cane juice, or sucrose which are bad for health and we focus on natural sweetener such as fruit or coconut sugar and xylitol which are natural and have a very low glycolic level. Now let’s see what an excessive consumption of sugary food in your body can cause.

Gaining Weight

This is not new, the more you will eat refined sugar and the more weight you will gain. But knowledge does not change the situation, as the rate of obesity in the world continues to increase and the number of refined sugar in everyday products continues to grow. Whether it’s in kids fruit juices, sodas, fast food, processed-food…. In addition, when you consume sweets, regardless of its form, you increase your intake of fructose. Your body will therefore ask for more than glucose. And excessive fructose consumption can cause resistance to leptin, a hormone that regulates your appetite ! But its not just about the wight, you also increase your chance of bad cholesterol, diabetes and heart disease.

Is it really worth it knowing that refined sugar has no nutritional benefit ..

May increase your risk of heart disease

Nowadays, it is not easy to pass by all the delicious sweets that surround us. Whether it’s ice cream in the summer, refreshing sodas, comforting cakes, the list could be very long. Do you know that a 16oz can of soda contains 52 grams of added sugar? Which is already 10% higher than what we can consume daily !

But why eating sweets is bad for your heart? First, it may cause you to gain weight, inflammatory problems may occur, your triglycerides will rise and your blood pressure may be high too. All this leads to a risk of heart attack. Sugar affects the arteries by creating some walls, reducing the space for blood circulation. The heart will work more and will be exhausted easily to pump blood. In long term, it will create stress for your heart that will unfortunately end in a heart disease, stroke, or a heart attack.

A medical study of about 15 years suggests that people who regularly eat refined sugar (more than the daily CDC recommandation) were much more likely to die of cardiac arrest than people who consumed very little.

Can change your mood

Have you ever heard someone saying “sugar-high” or “sugar-drunk“? When you ingest too much of it in a short period of time, this will bring you an energy boost that is bind to the blood sugar levels that will increase (hyperglycemia). However, some studies have shown that sweets consumption can also cause depression. Indeed, it happens when your sugar level decreases (sugar-crash). Indeed, a 2017 medical research showing that patients with elevated blood sugar levels were at greater risk of being diagnosed with mental problems.

Bad for teeth – Cavities

Most bacteria feed on sugar. Your mouth is the ideal place for them to be ! When they feed, the bacterias will release ‘acid byproducts’ that will cause dental problems such as cavities or tooth demineralization. The only way to have a perfect dental hygiene is to absolutely avoid sweets of any kind and if you eat some, do not forget to floss and brush your teeth! You can also use a mouthwash with coconut oil in the morning when you wake up to eliminate toxins and bad bacteria. It is at this time of day that they are most present. Moreover, it will help you keep your teeth white and healthy!

Diabetes

Overconsumption of sugary food leads to risks of diabetes, even more if you have a family history. When you consume too much sugar, your body can build insulin resistance. Even so, the link between sugar and diabetes is undefined, as it is often causes weight problems and can ultimately lead to diabetes 2.

Skin problem like Acne

High consumption of refined carbohydrate and sugar can increase your risk of skin problems and especially acne. Sugary food create a spike of insulin level and high blood pressure which lead to an increased of androgen secretion, oil production and inflammation. Which play a part in acne development. Some studies shows that following a low carb diet will be ideal for patients with acne.

Can increase skin aging process

The aging of the skin is a natural human process. At the age of 20, the cells of the skin begin to age and wrinkles can appear. However, the premature aging of the skin can also be linked to the consumption of sugar which in contact with protein, leads to the activation of Advanced glycation end products (AGEs). This therefore causes significant damage to your collagen and elastin productions and makes your skin less firm with the times.

Increase the risk of fatty liver

When you eat a fruit, it is natural sugar intake, and contains sucrose, fructose and glucose. When you eat white or refined sugar it is fructose. Glucose is needed in many cells for energetic processes, its degradation providing energy in the form of adenosine triphosphate. Fructose is essentially treated by the liver and stored as glycogen. Except that if the liver stores too much Glycogen, the exceeded amount will turn into fat. It can then lead to non-alcoholic fatty liver disease (NAFLD).

+SOURCES : How Does Too Much Sugar Affect Your Body? By Locke Hughes; https://www.healthline.com/nutrition/too-much-sugar – 5 reasons why sugar is bad for you Last reviewed Mon 1 April 2019 By Aaron Kandola Reviewed by Katherine Marengo LDN, RD ; https://www.medicalnewstoday.com/articles/324854.php – https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1819573?hpt=page_article_opinion_12col_zn-body_no-value-set_published-in-JAMA-Internal-Medicine_no-value-set – The Negative Impact of Sugar on the Brain By Joel Fuhrman, MD | Medically reviewed by a board-certified physician | Updated June 09, 2019; https://www.verywellmind.com/how-sugar-affects-the-brain-4065218 – https://www.medicalnewstoday.com/articles/317824.php

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