Why shouldn’t you eat too much sugar?
Sugars are found naturally in certain foods that we are encouraged to eat such as fruit or milk. So why shouldn’t we eat too much sugar?
How much sugar can you eat each day?
Over the past 50 years, a strong growth in daily sugar consumption has been observed. However, the world’s population does not eat more fruit than in the past. This is due to the presence of various added sugars in our diet.
While needs between individuals sometimes differ, health organizations agree that energy intake from added sugars should be less than 10% of our total energy needs. This represents a daily sugar consumption of 50 grams maximum (i.e. 6 sugar cubes for adults and 3 sugar cubes for children).
However, today, we tend to eat too much sugar . You should know that there are different sugars and that some are “hidden” in foods processed by the food industry.
The different types of sugars
There is a wide variety of them and they each have their own characteristics. We will present here the 4 main sugars used by the food industry and these are the ones we consume the most.
- Glucose is naturally present in the body. Taken alone, it dramatically elevates blood sugar and may cause insulin resistance.
- Sucrose is made up of fructose and glucose. It is widely used by the food industry for confectionery, drinks, jams and pastries. Its glycemic index remains moderate due to the presence of fructose but which itself can cause problems (see below).
- Fructose is found naturally in abundance in honey and fruits. It has a lower glycemic index than sucrose and has a more sweetening power. Processors can also obtain it chemically to add to sodas and processed foods. The problem with fructose is that it is metabolized by the liver and can lead to what is called “fatty liver”.
- Lactose is present in dairy products and milk . Manufacturers also manage to manufacture it by different processes. It is metabolized into glucose, but growing up, the majority of human beings can no longer assimilate it correctly.
The effects of sugar on health
Eating too much sugar has many health risks. It can be a disease that is easily treated like cavities. But it can also lead to a dangerous or even fatal disease such as cardiovascular disease.
Sugars disrupt the bacterial flora and promote heartburn. They accentuate constipation and aggravate certain fungal infections which are sometimes the cause of chronic fatigue.
Several studies have established direct links between cardiovascular diseases and sugars. Sugars raise triglycerides and cholesterol. They can promote premature aging of the skin and eye pathologies.
White sugars also deplete our reserves of calcium, magnesium or chromium which helps prevent diabetes. They contribute to type 2 diabetes.
Sugars and weight gain
Consuming too many sugary products leads to weight gain . This is because insulin is produced when blood glucose (blood sugar) levels rise. This hormone allows glucose to enter the cells to bring blood sugar back to normal. When glucose is not directly used by the body (as during physical exertion), it is stored in the form of fat. This means that the more sugary products you consume, the more insulin you secrete and the more you store. Excessive consumption of sugary products therefore inevitably leads to weight gain.
In addition, sugars act on the brain like drugs , which encourages us to consume more and more of them.
However, it is possible to limit its consumption and protect yourself from these dangers.
How to reduce your sugar intake
Prepared meals and sodas are particularly sweet . For example, a can of ratatouille or peas and carrots with its juice can contain the equivalent of 3.8 sugar cubes. A ready-to-bake pizza can contain the equivalent of 4 pieces. A 200ml glass of fruit nectar is the equivalent of 4 pieces. While our sugar consumption per day should not exceed the equivalent of 6 pieces as indicated above. It is therefore appropriate to completely eliminate these foods from our daily diet.
We must also remain vigilant about the sweet habits that we may have. Thus, it is wise not to sweeten your drinks (tea, coffee). In desserts, it is necessary to favor complete or integral sugars, always in reasonable quantities.
At the same time, you should think about increasing your daily amounts of vegetables, raw vegetables, fibers, whole grains and fruits to promote the feeling of satiety. In this way, you will avoid the feeling of deprivation that leads to the desire to eat sweet foods.
Finally, stress is known to be the cause of compulsive consumption of sugary foods . It is better to find activities to relax and to control your stress.
These are all reasons to monitor your nutrition and build.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.