When it comes to nutrition, sugar is an enemy to fight. It is considered one of the main causes of diseases such as obesity, diabetes and heart problems. Causes hyperactivity and tooth decay. Here are some of the arguments made by opponents of the ubiquity of sugar in our diets.
Many researchers still doubt that sugar is harmful to our body. Few of them support the view that sugar is the only cause of the various diseases it is accused of.
They agree that sugar is essential for the body to function properly. However, as in any case, its excessive use in the presence of certain pathologies is really harmful. DNA contains deoxyribose, which strengthens cells and helps conserve energy when needed. Plants convert sunlight into sugar, and our body extracts energy from it. Molecules such as fructose and lactose play a critical role in the functioning of organisms, even bacteria.
If we consider the chemical composition, then it is best to eat sugar for breakfast. In addition, it is impossible to completely eliminate it from the diet. This type of carbohydrate is found in many foods. For example, lactose in milk, fructose in fruits, and various sugary substances in honey.
In addition to the sugar found in foods, we also eat refined sugar that we have at home, or concentrate that is found in fruit juices and many other foods.
If we consider the chemical composition, it is best to eat sugar for breakfast.
According to the recommended norms, sugar should be no more than 5% of the daily diet, that is, about seven pieces (30 g) for an adult and about four (19 g) for a child. However, in Western societies, sugar is consumed more than necessary.
Sugar should be eaten by those who exercise intensively and continuously because it helps replenish the energy needed to maintain muscle mass and activate the brain.
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The problem is that a lot of foods contain sugar, which provides the body with energy, but at the same time increases their calorie content.
The surge of energy takes away our strength
This way, we get more sugar than we need, and the blood level rises. The following often happens: sugar quickly improves our well-being, then we suddenly feel tired, become irritable and look forward to a new "dose".
The momentary burst of energy explains why sweet is always present on all holidays and why it helps us recover emotionally.
The trouble is that those with a sweet tooth do not understand and do not imagine that during the day sugar enters the body from a wide variety of foods, such as cereals, pasta, ready-made soups, sauces and bread.
An instant boost of energy explains why sweets help us recover emotionally.
Even low-fat foods contain sugar. And in one jar of soda can be about seven tablespoons of sugar.
In addition, it is added to new varieties of fruits such as apples: pink lady, fuji or jazz to make them sweeter and satisfy the consumer's taste.
However, not everything that is said about the dangers of excessive sugar consumption is true. As with many foods that we eat, folk wisdom is not always reliable, and science dispels some myths, the correctness of which we did not even doubt.
Sugar gets better
This statement, based on fundamental physiology, is related to insulin. When we eat carbohydrates, the hormone insulin is produced, which regulates blood glucose, it enters the bloodstream and accumulates in the liver, as well as in muscle and fat cells, so that the body can use it if necessary.
However, at the same time, insulin interferes with the process of burning fat and stimulates its accumulation.
That is why it is logical to assume that because of him a person is getting better. However, there is a small catch - insulin production only increases during meals and for several hours after. That is, the accumulation and not burning of fat occurs exclusively at this time. Between meals and in sleep, we only burn it. Therefore, if the body does not have enough calories, then it loses weight due to the large amount of sugar consumed.
Insulin interferes with the fat burning process and stimulates fat storage.
Sugar leads to diabetes
Elevated blood glucose levels lead to type 2 diabetes.
Due to the fact that the main cause of this disease, which can have serious complications, is high blood glucose, it is believed that it is associated with the use of sugar.
Not at all necessary.
In diabetes, the level of glucose in the blood rises due to metabolic disorders and malfunctioning of the pancreas, which produces insulin. The body of a diabetic does not produce the required amount of insulin, so glucose is not absorbed into the bloodstream and does not enter the liver, which converts it into energy.
Among the causes of diabetes mellitus, there is a hereditary predisposition and obesity. Indeed, it is estimated that 90% of diabetics are obese because being overweight makes the body less sensitive to insulin and has difficulty regulating blood glucose levels.
A sedentary lifestyle also increases the risk of diabetes. If we go in for sports, thanks to which muscle tone is maintained and their mass increases, then glucose does not accumulate, which is retained in the blood and leads to health problems.
Sugar causes hyperactivity in children
Many parents blindly believe this, but numerous studies refute this claim. In one experiment, those parents who were told that their children ate a lot of sweets believed they had become hyperactive, unlike those who were told that they had been given a placebo. The fact is that all the children were given a placebo.
This widespread belief appears to be driven by parental expectations rather than scientific evidence. While this idea makes sense, as children often eat more sweets on holidays, such as a birthday or Christmas, there are other reasons why children can be emotionally excited.
Sugar is addictive
Some believe it is even more addictive than cocaine. However, this statement has not been proven in any way. Indeed, sugar stimulates the pleasure center more strongly than cocaine. In addition, scientists have found that the brain's reaction to the sight of food is similar to the reaction of drug addicts before taking a dose.
However, this does not mean the same dependence.
The reason many people think they are addicted to sweets is because they almost always really want to eat something sweet. The fact is that the instant burst of energy that sugar gives is replaced by an emotional decline, which makes us have a headache, we feel tired and feel discomfort.
In an attempt to avoid these effects, people eat even more sugar to stabilize glucose levels and improve their well-being.
If we compare the behavior of those who decided to "get off the needle" with those who gave up sweets, then we can understand that drugs and sugar have completely different effects.
Brown sugar is healthier
Indeed, the less processed sugar, the more nutrients it contains, but the amount is so low that it has little or no effect on health. In fact, the process for making brown sugar is almost the same as making white sugar. The only difference is that some of the molasses used to make the cane sugar remains, which gives it its brown color.
For the body, the type of sugar does not matter, since in the stomach it turns into monosaccharides. The calorie content of all types is the same, one gram contains four kilocalories.
Indeed, the less processed sugar, the more nutrients it contains, but their amount is so low that they have little or no effect on health.
Artificial sweeteners are less harmful
When we want to lose weight, we find so-called low-calorie sweeteners or sugar-free drinks and sweets very tempting. However, according to the results of numerous studies, the effect may be the opposite of what is expected.
Despite the fact that scientists have not yet fully figured out how these sweeteners work, they are confident that such foods negatively affect blood glucose levels, make you feel hungry and increase the risk of diabetes, high blood pressure and obesity.
Sugar leads to dental problems
The cause of tooth decay is not sugar, but acids. However, the claim that it leads to dental problems makes sense, since acids are produced by bacteria that feed on sugar.
During meals, this process occurs in all of us, as sugar is found in many foods. Therefore, it is incorrect to say that dental problems are related to sugar intake.
To prevent caries, you need to monitor the plaque that forms when acids are mixed with saliva, and also do professional cleaning from time to time.
In addition, you need to understand that the acids produced by bacteria stick to the teeth within half an hour after eating and the amount of sweets in this case does not play any role. However, if you constantly snack during the day, then every time we eat something sweet, this process takes place and acids remain in the mouth for a long time.
You can eat sugar, but a little
Obviously, we should eat less sugar in order to be healthier. Here are some tips to cut down on it without even noticing.
1. Gradually add less sugar to coffee and herbal teas. For example, you can substitute cinnamon for flavor and health benefits.
2. Replace “low calorie” foods with smaller portions of regular foods.
3. Avoid foods labeled "sugar-free." They often contain sweeteners, which do not help our cravings to eat something sweet and confuse our brains, which can lead to overeating.
4. Eat foods high in protein, such as fish, chicken, or turkey. They are slower to digest and help control sugar addiction.
5. Choose whole grain pasta and bread.
6. Reduce the amount of sugar you add to sweets at home.
7. Limit your consumption of carbonated drinks and alcohol on weekends. Replace them with natural fruit juices or herbal teas.
8. Fruits, nuts, or yogurt are great for snacks. They help maintain your blood glucose levels and give you the energy you need.
Aurora Segura