There has been plenty of research done that tells us that a diet high in sugar is bad for our health.
High cholesterol, high blood pressure, obesity, type 2 diabetes, heart disease, inflammation are just a few health risks associated with consuming too much sugar.
Not all sugar is bad
Natural sugar tends to be found in whole unprocessed foods like fructose in fruit, or lactose in a glass of skim milk.
They also tend to be low in calories and sodium with many vitamins and minerals, and the fibre in the fresh fruits slows down digestion, so you avoid the sugar spike you might get when eating a sugary cupcake for instance.
The lactose in milk comes with a serving of protein that helps us with sustained energy, so you feel fuller for longer compared to after consuming a sugar packed fizzy drink.
And over time having consistently high blood glucose contributes to health problems such as obesity, type 2 diabetes, and heart disease.
Try not to snack on quick processed food
There are many of us who like to eat quick processed snacks when we are hungry. In fact, many children take these processed snacks to school in their lunchboxes because they are easy.
These products are often high in sugar and high in calories. For instance, a simple Muesli protein bar can have at least 7.5 g of sugar in it.
New recommendations tell us that adults (and children over 11) should be consuming no more than 30 grams (7 cubes) of sugar each day.
On average, this is about half the amount of sugar an adult currently consumes per day. Teenagers are consuming about 3 times the recommended amount. Read more here
Sugar is everywhere
Sugar can be found in so many foods.
For instance it is found in Pasta – 150g of pasta sauce can contain up to 3 tsp of sugar.
Many sauces and condiments such as tomato, or Barbeque sauce can have as much as 23g of sugar in 100g – roughly half a teaspoon per serving.
A 500ml bottle of cola contains the equivalent of 17 cubes of sugar.
Fructose and Leptin
Fructose is sometimes called “fruit sugar”. It is a naturally occurring sugar found primarily in fruits (such as pears, apples, dates, and prunes), but it is also found in vegetables (such as artichokes, asparagus, mushrooms, onions and red peppers) and in honey.
Consuming fructose also increases your hunger and desire for food more than glucose would, which is the main type of sugar found in starchy foods.
Excessive fructose consumption may also cause resistance to leptin, an important hormone that regulates hunger and tells your body to stop eating.
For people struggling to loose weight, hormones often affect their overall health.
I guess the only way you can be certain what you are eating is to check the labels for sugar content before putting it in your shopping trolley.
Didn’t Oscar Wilde say “Everything in moderation even moderation”?
©2021 gentlelifehacks.com|e-propertymatters.com| Author| Kathryn