What is it doing to us?
Sugar is everywhere. We eat so much of it! The average American eats 60 pounds of sugar a year!
Why sugar is so bad:
- It causes weight gain. Excess sugar gets converted to fat. Not healthy fats, such as omega 3's and monounsaturated fats, which can actually help increase metabolism.
It isn’t fat consumption that makes us fat, but the excess sugar and of course, excess calories.
2. It is addictive and we crave it. check out this wonderfully informative Ted-Ed talk about the dopamine response and sugar. Sugar behaves like a highly addictive drug.
3. We eat too much of it (see #2) and this replaces healthy foods, leading to a worse diet and much worse nutritional status. Sugar is cheap and thus easy to add to foods, replacing healthy alternatives.
4. Tooth decay. We all know that sugar attracts bacteria that attack our tooth enamel, putting us at higher risk for cavities. No one wants cavities.
5. Eating a lot of sugar can increase our triglyceride levels, leading to an increased risk of heart disease.
6. Too much sugar can lead to diabetes. Spiking our blood sugar over and over will eventually put too much of a burden on our pancreas. And over time it will shut down and we won’t be able to produce enough insulin.
7. To much sugar causes glycation in the skin causing damage to the collagen and elastin, making us look older and our complexions less healthy.
8. Increases insomnia, due to the crashes and highs of the sugar rollercoaster. These can keep us up at night.
9. Worsens our memory. Too much sugar can make the memory function less optimally. People on a low sugar diet have improved memory functioning.
One way to effectively lose weight is to cut out sugar from your diet. Sugar makes you fat. Simple.
And please don’t just start using those artificial sweeteners! They aren’t any better and don’t help with weight loss either.
The best replacement sweetener that I have found is Xylitol, which has the added benefit of being healthy for the teeth, or Stevia. Both are plant based.
Based on my personal experience, simply cutting out sugars helped me lose weight.
How do you cut out sugar?
Read labels. (Don’t eat anything with more than 5 gms of sugar per serving!!!)
Sugar is everywhere! So many products in the grocery store contain sugar, things you wouldn’t even think of! Ketchup, bread, sauces, cereals, etc. So read those labels!
Be aware of all the different names for sugar.
Sugar can be listed as sucrose, dextrose, cane sugar, malt syrup, rice syrup, HFCS, high fructose corn syrup, honey, caramel and more! Check the label carefully.
Never eat ANYTHING with sugar as the top ingredient.
Remember that breads, pastas, starchy carbs are converted to sugar by the body.
Whole foods, straight from nature, don’t have added sugar and are a much healthier option.
In our fast food culture waistlines are expanding. It is time for us to start finding real solutions. Solutions that can lead to health and weight control.
Cutting out sugar is hard at first, but once you break free — it is a simple diet change to implement.
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- Weight gain: http://www.bmj.com/content/346/bmj.e7492/ and https://academic.oup.com/ajcn/article/79/4/537/4690128
- Sugar addiction: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2235907/ and https://www.sciencedirect.com/science/article/pii/S0149763407000589
- Because it is addictive and increasing amounts in processed foods, we are, for sure, eating too much sugar. http://www.obesity.org/news/press-releases/us-adult
- Sugar and tooth decay: https://bmcpublichealth.biomedcentral.com/articles/10.1186/1471-2458-14-863
- Sugar and increased Triglyceride levels https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2673878/ Sugar also adversely affects other blood lipids such as LDL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2673878/
- Sugar and diabetes https://med.stanford.edu/news/all-news/2013/02/quantity-of-sugar-in-food-supply-linked-to-diabetes-rates-researcher-says.html
- Sugar and glycation of the skin: http://www.cidjournal.com/article/S0738-081X%2810%2900042-8/fulltext
- Sugar and insomnia: http://jcsm.aasm.org/ViewAbstract.aspx?pid=30412
- Sugar and memory: http://neuro.hms.harvard.edu/harvard-mahoney-neuroscience-institute/brain-newsletter/and-brain-series/sugar-and-brain and https://www.ncbi.nlm.nih.gov/pubmed/1208874
And Artificial Sweeteners and weight gain: https://www.sciencedaily.com/releases/2017/07/170717091043.htm and http://www.cmaj.ca/content/189/28/E929.full#T3
There are more studys out there too. Hope this helps!