What is the truth about sugar and its effects on our bodies?

We all know that sugar is the most often consumed substance in the world. Most people believe that sugar can only be found in sweet foods and drinks, such as chocolate bars, soda and energy drinks, ice cream, dried fruits like dates, jam and jellies, and pastries and baked goods. However, sugar is contained in the majority of the foods we consume on a daily basis, including natural fruits and carbohydrates, which serve as a source of energy for our bodies. This page will look at each form of sugar and their effects on our bodies.

What is sugar

Sugar is simply the source of energy in the form of carbohydrates in our body system. It can be naturally found in natural food, whether in fruits, vegetables, or whole grains, named fructose, and that from dairy milk is named lactose. These natural sugars come naturally from the original source and contain fibers, vitamins, and minerals, unlike added sugars, which are linked with processed foods. Most of this kind of sugar is found in foods and beverages and is put in during preparation or processing.

The advantage of sugar to our body

Sugar has a crucial advantage for our bodies since it provides energy, which helps us to do our daily activities; also, it boosts mood to some points when it is taken in; moreover, sugar helps dehydration. Nowadays, sugar is used in industry to preserve foods to stay for a long time and helps to add flavor to foods and drinks. Remember that sugar is very important to our health despite having a negative impact if used in excess. And the main issue is to choose a wise kind of sugar we take, and you can use honey as a substitute for sugar because honey has a lower GI value than sugar, which means that honey raises blood sugar lower than sugar.

What are the common forms of added sugar

Added sugars come in a variety of forms and names, as indicated below.

• Table sugar, commonly known as sucrose, is a type of sugar composed of tiny sugar molecules, namely glucose and fructose. This type of added sugar can be found naturally in sugarcane and various fruits and vegetables, but it is converted into white and brown sugar. Commonly used in baking and cooking, as well as in sodas and candles, but it can also be used to preserve foods.
• Syrups, should be understood that there is natural syrup and processed syrups, generally syrups are thick and sweet liquid that made by dissolving sugar in water or sometimes extracted from plans, good example is honey which is processed by bees, all are considered as added sugars however natural syrups is good for our health, also High-fructose corn syrup found in soft drinks are not good for our health, apart from that there is also medical syrups which used by doctors to treat low blood sugar level.
• Artificial sweeteners. These are added sweeteners to drinks without the excess calories of normal sugar, usually used in diet sodas and sugar-free gum. This type of sugar is recommended by physicians for people to use. But if you need to use artificial sweeteners, use natural sweeteners like stevia. Remember that anything, if you take too much, will be harmful.

The body requires sugar as an essential source to generate energy and support brain function and metabolic processes and physical activities because it functions as immediate energy. The key to better health requires moderation since excessive sugar intake results in serious health issues.

What are the side effects of excessive sugar intake?

1. Weight gain, which leads to obesity, high consumption of sugar, especially high use of soft drinks like sodas, which provide the body with high calories and are stored as fat, in the modern world obesity has become a wide problem because of the spread of processed foods and drinks with low cost.
2. It causes type 2 diabetes due to the high intake of sugar leading to the failure of the pancreas to produce insulin to regulate blood sugar levels. Hence, high sugar levels in the blood can cause type 2 diabetes.
3. It leads to high blood pressure and heart disease, and excess sugar affects the smooth flow of blood by increasing insulin levels and creating insulin resistance. Also, a high intake of sugar causes blood vessel inflammation and damage.
4. The rise of fatty liver disease, due to the added sugar in our diet, leads to the existence of fructose, which is converted into fat, and when there is too much accumulation of fat, it may cause fatty liver disease.
5. Facilitates the immune system to work under its function; white blood cells are directly affected by sugar and lead to the body’s failure to fight diseases and recover from wounds.
6. High use of added sugar leads to dental diseases. Sugar facilitates the growth of bacteria in the mouth, which is harmful to teeth and gums, and also, a high intake of sugar leads to the decay of our teeth.
7. Moreover, a high intake of sugar leads to mental illnesses, because it increases depression and anxiety which lead to poor performance of the brain.
8. But also sugar cane stimulates the rise of some types of cancer, like colon cancer and breast cancer, because of insulin resistance and inflammation in our body’s organs.
9. Another effect of high sugar intake can lead to damage to our skin; this is due to the rise of glycation, which facilitates skin aging.

We all believe that prevention is better than cure; the wise man should take precautions on how to select types of sugar recommended by physicians and avoid added sugar, which seems to have negative effects on our health. It is true that leaving sugar is impossible, but we have to take it in moderation.

How can a person addicted to sugar

High sugar intake is an addiction like drug addiction, such as nicotine and cocaine, because when a body experiences a high level of sugar, it facilitates the brain to release dopamine; this dopamine acts as a transmitter to pleasure. Thus, most affected people usually like sugary foods. So it’s a time for us to prioritize the use of natural foods with low sugar amounts. Doctors tell us that three apples keep the doctor away, that if you feel like eating cake or drinking soda, just eat a fruit instead; it will help you to maintain sugar intake.

Conclusively

Moderation is a key to attaining good health; however, some studies suggest that men should consume at least 35 grams, which provides 150 calories, estimated to be like 8 to 9 teaspoons per day, while women can take 24 grams, which provides around 100 calories, estimated to be like 5 to 6 teaspoons per day. So ask yourself, if you take in a fruit juice with added sugar, what amount have you taken after enjoying your juice? Try to reduce sugar and see how different it will be in your body.

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