Is sugar bad for our health?

We must be clear that a large portion of the food we eat every day contains sugar and not just grains added to coffee.

Although sugar has been on our diet for many years, today we see it as one of the worst ingredients in modern life.  The reason for this change in attitude is the harmful effects of sugar on the body and which contributes to the presence of various diseases.

Sweeteners that can be divided into monosaccharides (such as glucose, fructose and galactose) and complex sweeteners (such as sucrose, lactose, maltose, etc.).  The sugar we usually use is sucrose and it is a carbohydrate found naturally in various plants, mainly sugarcane.  Sucrose is made up of two types of common sweeteners: fructose and glucose.

Problems caused by sugar:

Regular consumption of sugar can have the following effects on the body in the medium term.

1. Added sugar affects the teeth and does not provide the necessary nutrients

This is one of the reasons we hear so much, but it's worth remembering.  Added sweeteners, such as sucrose or high fructose corn syrup, contain a high percentage of empty calories, so they do not provide any essential nutrients.

We must remember that the body needs nutrients, such as proteins, essential fats, vitamins and minerals, but sugar contains only energy.

When sugar is responsible for 10-20% of calorie intake, it can lead to serious health problems and malnutrition.  Also, the digestion of sugar can cause cavities due to energy particles that stimulate the presence and growth of bacteria in the mouth.

2. Added sugar contains a lot of fructose and it can damage the liver

To understand the harm that sugar does to us, we must first understand its structure.  When sugar enters the digestive tract, it is broken down into glucose and fructose.

Glucose is vital for the cells of all living things on the planet and if we do not add it to our diet, the body can produce it naturally and in the required amount.

However, fructose cannot be produced naturally and is not necessary for the body.  For this reason, metabolism can be difficult if eaten in large quantities.

When we eat a small portion of fructose (a piece of fruit) or just exercise, it does not affect us very much because it is converted into glycogen and stored in the liver until we need to use it.

Problems occur when too much glycogen is stored in the liver.  Eating too much fructose turns it into fat which can cause various health problems.  Evidence of this has been found in a study published in the Journal of Hepatology.  It is important to remember that fructose found in fruits does not cause harm, as its amount is minimal and its source is natural.

We should also keep in mind that those who lead a healthy lifestyle and stay physically active can tolerate sugar better than those who follow a Western diet rich in sugars and calories.

3. Excessive load on the liver with fructose can lead to non-alcoholic fatty liver disease

When fructose is converted to fat, it also produces negative cholesterol.  However, some fats are not converted and can lead to fatty liver.  It has become a very serious problem in western countries and is associated with all kinds of metabolic diseases.

Some studies have shown that people with fatty liver consume 2-3 times more fructose than healthy people.

4. Sugar may cause insulin resistance, a precursor to metabolic syndrome and diabetes

Insulin is an essential hormone for the body to function because it allows glucose to enter blood cells and helps burn glucose.  Excess glucose in the blood can produce a toxic reaction that manifests itself in complications of diabetes and in extreme cases can lead to blindness.

Western foods can cause some metabolic dysfunction where insulin stops working properly because the cells become resistant to it.  This is known as insulin resistance and can lead to obesity, cardiovascular disease, metabolic syndrome and type 2 diabetes.

5. Sugar can cause cancer

Cancer has become one of the leading causes of death in the world and is characterized by uncontrolled growth and proliferation of malignant cells.  Insulin is one of the main hormones controlling this growth.

For this reason, many scientists believe that the constant high insulin levels caused by eating sugar may contribute to the development of cancer.  Sugar eases inflammation, which is exacerbated by another determining factor in the development of cancer.

Of course, sugar consumption does not determine whether a person has cancer, but it is something we should not ignore.  To avoid taking risks, you should try to have a healthy diet and a healthy lifestyle.

6. Due to hormones and its effects on the brain, sugar can increase obesity

The characteristics of each food have different effects on the body and the hormones that regulate food intake.  Several studies have shown that the effects of fructose and glucose are very different.

Foods containing fructose can reduce laziness or physical activity and do not produce satiety in areas of the brain that control appetite.  Over time, this can increase the urge to eat high-sugar foods.

The main problem is that this need turns into a vicious circle from which it is difficult to get out.  The more sugar you eat, the more lazy your body becomes, and you feel the need to eat sugar.

We must remember that the negative effect of fructose is that we consume it through processed foods.  The natural fructose we get in fruits does not have the same harmful effects because its amount is minimal, and it has not been modified with any chemical.

7. Sugar is highly addictive due to dopamine secretion

Sugar can be extremely addictive for many people.  Like medicines, sugar helps to make dopamine in the pleasure center of the brain.

Artificially sweetened foods contain ingredients that are not found in natural foods and cannot be controlled by the body.  For this reason, those who are particularly sensitive to addiction may have a higher risk of diabetes.

Many people believe that this addiction is less dangerous than other addictions and do not pay much attention to its control.  This attitude can be harmful, so those who suffer from it are advised not to eat artificially sweetened products.  Although this type of diet can be difficult to follow, it is the only way to avoid recurrence of addiction.

Those who live with sugar addiction should take care of treatment and nutrition to change their harmful eating habits.  In some cases, emotional healing is also required for complete healing.

8. Sugar is a factor that can contribute to obesity in children and adults

The way sugar affects hormones and the brain is the ideal recipe for obesity.  It reduces satiety and addicts lose control of their diet.

It is not surprising to read that those who eat more sugar are also more likely to be overweight or obese.  This applies to people of all ages.

Studies have shown that children are the most affected by eating sugar.  On the one hand, it has been found that the amount of sweets in the products that children consume is very high.

But in addition, the baby's body is less prepared to deal with problems arising from sugar.  Statistics show that eating sweets and sweet foods can increase the risk of obesity in children by 60%.

9. Sugar can cause high cholesterol levels and more heart problems than fat.

We have been believing for decades that saturated fat is the leading cause of heart disease.  However, new research has shown that it is sugar, not fat, that causes the veins to clog and reduce blood flow.

This is one of the most dangerous effects of fructose on metabolism.  What scientists have suggested is that fructose can raise triglycerides in just 10 weeks, lower good cholesterol, raise blood glucose and insulin levels.

All of these problems increase your chances of having a heart attack.

The amount of sugar we should eat:

The American Heart Association recommends that women not consume more than 24 grams of sugar per day.  This is equivalent to 6 teaspoons or 100 calories (less than one can of soda).

The concern is that western women eat 18 teaspoons of sugar every day.

Most of the time, we don’t realize we’re eating sugar.  We can find different types of sweets in all kinds of products: commercial salad dressing, juice, agave nectar, light food, cheese etc.

To avoid the use of unwanted sugar, it is important to read labels and eliminate or limit the use of products that contain certain types of added sugar.

The importance of keeping an eye on sugar intake:

It is true that often we find a new enemy of health, and now it seems like sugar.  Still, the risk of eating too much sugar is too great to ignore.

Although we have become accustomed to the constant use of sugar in various foods and beverages, the amount required by the body is minimal.

The essential thing is to eat a healthy and balanced diet and to minimize the use of sugar.  Good habits, such as regular exercise, will help you to lead a better life.