Outsmarting The Sweetest Dangers of Sugar
Understandably, the workload gets excruciatingly cumbersome at times, and you cannot resist the desire to grab your favourite sugar candy or munch on your waffle. True, sugar lifts your mood and gives you the extra boost of energy to work during the afternoons but let's not forget the dangers it imposes.
The National Health Portal of India advises that the dietary intake of free sugar must be less than ten per cent of the total energy intake. Such a fettle guideline has been proposed only because of the adverse effects of sugar on the body.
Here are some of the underlying dangers of sugar with actionable remediating measures.
The Negative Effects of Sugar on the Body
May Increase the Risk of Heart Disease
High-sugar diets have long been associated with an increased risk of various diseases. And heart disease is one among them, which also happens to be the number one cause of death worldwide. Studies show that increased intake of sugar can lead to high blood sugar, blood pressure levels, obesity, and inflammation, which are all the risk factors for heart disease.
What’s more, if you take too much sugar in the form of sugar-sweetened drinks, it can lead to atherosclerosis, an illness characterized by fatty and artery-clogging deposits.
So, what can you do when you feel that irresistible pull towards the bar of chocolate, post your luncheon?
Grab a handful of raspberries. They taste surprisingly sweet while there’s so little sugar in them. They have a high antioxidant level along with fibre, which even makes it suitable for your heart.
May Increase the Risk of Type 2 Diabetes
Statistics point out that the worldwide prevalence of diabetes has more than doubled over the past three decades. While there could be many reasons for this spike, there is a clear link between diabetes risk and excessive sugar consumption.
Often, obesity is caused by too much sugar intake and is also considered the most potent risk factor for type two diabetes. This condition drives resistance to insulin and inhibits its ability to reduce blood sugar levels.
According to a population study run over 175 countries, the risk of developing diabetes grew by 1.1% for every 150 calories of sugar, or approximately about one can of soda consumed per day.
So, resort to citrus fruits like grapes, lemons, limes and oranges to protect yourself from Type 2 Diabetes while also adding flavour to your appetite. You can either consume them raw or juice them. Their effectiveness has been backed by the American Diabetes Association, which has referred to these citrus fruits as diabetes superfoods.
May Increase the Risk of Cancer
Certain types of cancers could be developed by eating excessive amounts of sugar. It’s a complex relationship. To start with, you are aware that sugar-rich diets lead to obesity, which significantly increases your risk of cancer. Additionally, as sugar increases inflammation in your body, there's yet another risk factor for cancer.
To understand this relationship, in reality, a study revealed that people whose dietary intake had added sugar consumption were positively associated with an increased risk of pleural cancer, oesophagal cancer, and small intestine cancer.
May Increase the Risk Energy Drains
Often you look toward sugar for the immediate energy pump it offers. But you need to know that this energy is fleeting. Most of the sugar products are loaded with sugar but are lacking in fibre, protein, and fat. As a result, the quick energy rise leads to a sharp drop in blood sugar quite too soon; a medical condition referred to as a crash.
With a fluctuating sugar level in your bloodstream, you are going to face a fluctuating energy level. To overcome this energy-draining cycle, you can choose carb sources that are rich in fibre and low in added sugar or even pair carbs with fat or protein.
For an immediate energy booster, don’t turn to sugar, instead, embrace nuts. They have mood-boosting serotonin and help to lower the risk of depression. Besides, it has been found that those who consumed at least 10 grams of nuts daily had a lower risk of fatal illnesses like cancer, diabetes, cardiovascular diseases, among others.
So, choose eating an apple with a handful of almonds to prolong and stabilize your energy levels.
Over to You
The adverse effects of sugar on the body are not limited to these points. So, make it a point to cut added sugar, especially while feeling stressed out or fatigued. Take a balanced diet and, supplement your meals with Revital H Woman. It has twelve vitamins and ten minerals, most of which aren't sufficed by your regular food habits.
The next time you crave sugar to overcome the stress in your workplace, discipline yourself by consuming the healthier alternatives. And before you know it, your stress-induced sweet tooth would be a thing of the past.