Did you know that the World Health Organization (WHO) has classified sugar as a major risk factor for adult-onset diabetes? The reason for this is that the body processes sugar very quickly and in large amounts, which can result in an energy surge and then a crash.
A single piece of fruit contains only 10 grams of sugar; however, if that same fruit is drenched in sugar again and again until it becomes candied or lollipop, then your body absorbs nearly 100 grams of sugar! This may not seem like much but over time, this will have a detrimental effect on your health. As such, to avoid the dangers of consuming too much sugar, here are 3 reasons why you should eliminate it from your diet right now:
Sugar is addictive
This is perhaps the main reason why you should avoid sugar. Not only is sugar bad for your teeth and your general health, but it is also addictive. This means that not only will you crave it now and then, but you will be psychologically hooked to it as well. In other words, if you eat too much sugar, then you will want to immediately consume more. Furthermore, this craving will prevent you from eating other foods naturally, which will then make you feel even more unsatisfied and anxious.
The worst part is that this sugar craving can last for days, weeks, or even months. Sugar is classified as a drug due to its impact on the brain’s reward system. This means that it triggers the same electrical responses in the brain that are triggered by addictive drugs like cocaine and morphine. However, unlike those drugs, sugar does not create a “high” or an actual “reward”; it just makes you want to eat more. This is why it is so dangerous, as it can lead to weight gain, mood swings, and a serious case of binge eating.
Sugar is bad for your teeth
In addition to being highly addictive, sugar is also very harmful to your teeth. This is because it is a major cause of tooth decay and gum disease. Moreover, it can also cause loss of bone density, which can result in tooth decay and osteoporosis. This is why when you are eliminating sugar from your diet, you should make sure to replace it with a healthier sweetener. Although sugar is a disaccharide, it is still considered to be a sugar. The reason for this is that it is made up of two molecules of fructose (mono-saccharide) joined together through a bond known as a glycosidic bond.
Sugar prevents you from absorbing nutrients
Another reason why you should avoid sugar is that it prevents you from absorbing certain nutrients. This is because while the body is processing sugar very quickly and in large amounts, other nutrients and enzymes are destroyed. This means that even though you consume all that sugar, you are not eating those other nutrients or enzymes and are, therefore, missing out.
Luckily, there are healthier alternatives to sugar that you can use in your baking and your drinks. For example, erythritol, a sugar alcohol, has virtually no calories and is believed to be healthy for your digestive system. Other examples are stevia, which is a herb, and xylitol, which is a natural plant sugar alcohol.
Added sugars in food
Sugar is a product of photosynthesis. Therefore, the more sugar-rich a fruit or vegetable is, the more photosynthetic energy it has and the more nutrients it contains. While some fruits and vegetables, like carrots, strawberries, and avocados, contain a lot of sugar by themselves, it’s what you do with them that matters. And just because a carrot or an avocado contains a lot of sugar doesn’t mean you should add them to your smoothie or eat them raw. Instead, you can juice carrots or strawberries and use the resulting juice to make carrot and strawberry drinks or use them in other recipes.
If you do add fruits and vegetables that are full of naturally-occurring sugars to your daily meals, you should be aware of the following:
- Fruits contain vitamins and minerals, while vegetables contain only vitamins. You shouldn’t add both fruits and vegetables to your meals to obtain vitamins and minerals. Instead, you should eat a healthy, varied diet that includes a variety of nutrient-rich foods.
- A lot of people think that a diet rich in fruits and vegetables will automatically help them lose weight and reduce their risk of developing diseases like diabetes and heart disease, but that’s not true.
Added sugars in beverages
As we mentioned above, added sugars are present in many beverages such as soda, fruit drinks, and energy drinks. These drinks are full of sugar and are not recommended for healthy living. If you’re craving a carbonated drink, try to have water instead.
Yes, water does have calories, but they’re slowly released over time which helps you maintain hydration, regulates your core temperature and encourages the flow of saliva and gastric juices which help you process and digest your food. There are many healthy alternatives you can try while dieting, like coconut water, fresh fruit juices, or water mixed with a few fresh mint leaves.
Added sugars in raw foods and ingredients
Countless conventional grocery stores stock ingredients with added sugars such as brown sugar, granulated sugar, and honey. And although these ingredients don’t contain a lot of sugar by themselves, they’re often used as a sweetener in many dishes because they taste good. It’s important to note that conventional grocery stores stock products with added sugars, not speciality food stores. If you want to avoid added sugars in your diet, you should limit your visits to conventional grocery stores.
Fortunately, there are many ready-to-eat recipes, such as smoothies and desserts, that don’t require you to add any extra ingredients. Besides ingredients, you should also be aware of the following when it comes to sugar in raw foods:
- Many fruits and vegetables contain natural sugars. You shouldn’t eat these foods just for the sugar content. Instead, eat a healthy, varied diet that includes a variety of nutrient-rich foods.
- Fruits and vegetables are low in calories and provide important nutrients. You shouldn’t eat these foods just for the “nice-to-have” nutrients. Instead, eat a healthy, varied diet that includes a variety of nutrient-rich foods.
- Fruits, vegetables, whole grains, legumes, and nuts are the healthiest foods for you to eat. You shouldn’t eat these foods just for the “nice-to-have” nutrients. Instead, eat a healthy, varied diet that includes a variety of nutrient-rich foods.
Sugar alcohols
Sugar alcohols, like xylitol and maltitol, are products of microbial fermentation. They are found in small amounts in natural honey and syrups such as molasses, honey, and sorghum.
However, sugar alcohols are added to a lot of foods that don’t naturally contain them—for example, sugar-sweetened cereals, granola bars, and candies. While sugar alcohols provide fewer calories than regular sugar, they still have a sweet taste and can lead to unwanted spikes in your blood sugar. Additionally, sugar alcohols can cause bacterial fermentation in your gut, which can lead to bloating and gas.
Bottom line
This all means that if you are serious about avoiding sugar, then the very first thing that you need to do is to remove any candied fruit, lollipops, or other sugary treats from your home, including pastries, cookies, candied anything, and likes. Next, ensure that you are eating healthy foods that are similar to the sugary treats but are healthier in terms of sugar.
For example, you can eat fruit but make sure that it is not too sugary as well as other nutritious foods. As you can see, there are many reasons why you should avoid sugar, including the fact that it is highly addictive and harmful to your teeth. However, one of the biggest reasons to avoid sugar is that it will make you gain weight, as it will cause you to want to eat more than you would otherwise.
