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Sugar - a.k.a carbohydrate (chemical composition of carbon, hydrogen, oxygen) hence the name carbo-hydrate - is the most insidious consumed ingredient and the most prevalent cause of obesity, diabetes and other health problems in the United States. It is added to everything, from baked goods to condiments and dressings, to beverages, sauces, soups and meats, and pretty much every processed food. Out of all added sugar consumption, bottled beverages amount to almost half of all consumed.
Nutritionists recommend only 10% of daily calories to be from sugar, which is the equivalent of 13.3 teaspoons of sugar, based on 2,000 calories daily. However, the current daily average consumption is more than three times that amount. People often think of dietary fats as the reason for obesity rates, however a number of studies have shown it is sugar! According to a NCBI published study the calories from fat in peoples’ diets have gone down in the past 30 years, however obesity rates keep climbing. Evidence suggests that diets high in added sugar promote the development of obesity, while conversely, a reduction in sugar consumption is concurrent with a reduction in weight.
Not all sugars/carbs are made the same though. We have all heard of simple carbs and complex carbs. Complex carbs - the good carbs - are long-chain carbohydrates that naturally occur in fruits, legumes and non-starchy as well as some starchy vegetables, whole grains and many other plant foods. These sugars/complex carbs are digested slowly, don't trigger blood sugar and insulin spikes and are essential macronutrients and sources of energy for our body.
In contrast, refined sugars or simple carbs are short-chain carbohydrates that are poorly digested and cause bloating and gastrointestinal problems, trigger blood sugar spikes, which in turn trigger insulin spikes, cravings, overeating and can lead to type II diabetes. These 'bad' sugars are typically found in foods made from refined grains which have been stripped of their natural fiber and natural nutrients, such as foods made from enriched flour, soft breads, bagels, pizzas, cereals, fries, pasta, white rice and most foods with added sugar. Unfortunately, these types of refined sugars/simple carbs represent the most prevalent types of sugars we consume today compared to three decades ago.
Another complicating factor is the fact that not only food manufacturers add a lot of chemically produced sweeteners such as high fructose corn syrup and sucrose, there is also a proliferation of other artificial sweeteners that lurk under as many as 56 different names. The problem with refined sugars and artificial sweeteners is the fact that the body does not metabolize them properly but rather stores them as fat – mostly in the mid-section - that builds up over time and cause obesity and health problems. In addition, some artificial sweeteners have been associated with an increased cancer risk.
Top reasons to avoid refined sugars and artificial sweeteners:
- Consuming too sugary beverages lowers “good” HDL (high-density lipoprotein) and increases plasma triglycerides which are associated with liver and pancreas problems, as well as diabetes and obesity.
- Sugar causes early aging. It speeds up cellular and skin aging by causing the body to produce advanced glycation end products (AGEs) which damages collagen and elastin. When collagen and elastin become damaged, the skin loses its firmness and begins to sag.
- Sugar is highly addictive. It releases dopamine - the “feel-good” chemical in the brain. The more we consume the more dopamine receptors get activated leading to a vicious cycle of sugar addiction.
- Sugar adds unnecessary calories without added health benefits. In addition, it can deplete the body’s levels of sodium, potassium, magnesium and calcium leading to teeth and bone decay.
- High sugar consumption is linked to mood disorders. Studies have linked a high sugar intake to a greater risk of depression and anxiety in adults.
- A link between high sugar consumption and risk of memory impairments such as dementia and Alzheimers has been recently established by a number of studies.
- High sugar consumption is linked to restlessness and disrupted sleep. Studies found that people who have diets high in sugar tend to sleep less deeply and therefore don’t experience enough slow-wave – also known as deep sleep –which is when your body is at its most restful state. Slow-wave sleep is important for cells to repair and grow, and for memory consolidation.
As problematic as sugar is, it is nearly impossible to dodge it due to its prevalence in our food supply, and the more we consume the more our brain’s dopamine receptors make us crave for it. One effective strategic tool to Detox from sugar addiction, start managing sugar intake and stay in control is Skinny Botanicals Super TeaTox Day-time Boost. It is packed with potent antioxidants and flavonoids, as well as exotic botanicals that not only help the body process sugar efficiently once consumed, but also inhibit further sweets related cravings.
Selected Sources
How Much Sugar Do You Eat? You May Be Surprised!
https://www.dhhs.nh.gov/dphs/nhp/documents/sugar.pdf
The Dose Makes the Poison: Sugar and Obesity in the United States – a Review
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6959843/
Artificial Sweeteners are associated with Increased Cancer Risk, Finds Large-Scale Cohort Study.
Fiber and Saturated Fat Are Associated with Sleep Arousals and Slow Wave Sleep.