The average person consumes over 150 pounds of sugar each year on a per capita basis. That equals over 30 five-pound bags of sugar per person. That's a lot of sugar. It is not surprising that diseases like
obesity and diabetes are on the rise. These diseases are not just limited to adults; we are seeing them in children more and more. This article provides a better understanding of sugar and its negative effects. It also provides some healthy alternatives and guidelines to avoiding too much sugar.
Glucose is the most basic molecule of sugar in the body. The body converts all other forms of sugar into glucose. It is the only carbohydrate found in general circulation in the body and is found in the blood. Hyperglycemia is a term which basically means that you have too much glucose in the blood. Having too much glucose in your blood over time can help cause other diseases such as diabetes and obesity.
Sucrose is a sugar which will break down into glucose and fructose. It is also known as table sugar. We get most of our table sugar from sugar cane and sugar beets.
Fructose is found naturally in fruits, berries and honey. It is twice as sweet as sucrose. The absorption of fructose in the body without glucose is slow. This is better for us as it will not easily be converted into fat like glucose in the body.
High fructose corn syrup is a mixture of glucose and fructose. Food industries have replaced table sugar with high fructose corn syrup in recent years because it is less expensive. Research is now showing a correlation between high fructose corn syrup and obesity. It produces significantly higher levels of triglycerides in the body. Obesity and use of high fructose corn syrup are increasing at the same rate.
Too much sugar in the body is not good in general. It leads to calcium depletion, decreased tissue replacement rates and decreased B vitamins. It causes an increase of white blood cells because of a weakened immune system.
Diabetes is a major disease which can develop with too much sugar intake over time. There are different types of diabetes. Type Two Diabetes or Diabetes mellitus is the type that can result in eating too much sugar over time. This develops when your body can no longer handle high levels of sugar in the blood. The function of your insulin in the blood is to transport high levels of sugar out of your blood circulation. It maintains it at a certain level to keep you healthy. Eating too much sugar over time causes an overload to the insulin. The insulin can no longer handle the sugar and begins to produce insulin that doesn't work properly. Diabetes is the end result.
If you are experiencing the following symptoms, it could be a sign that you have diabetes. The symptoms are increased thirst, frequent urination, weight loss, being overly fatigued, blurred vision and sores and cuts that do not heal. If you are experiencing these symptoms you should immediately consult with a health care professional to be screened for diabetes.
Risk factor for diabetes include high blood pressure, low HDL levels, high triglyceride levels, being overweight and having a family history of diabetes.
Following a healthy diet can help to avoid diabetes. Consider a diet that is higher in protein and lesser in fat. You should decrease or eliminate sugar from your diet. Eat plenty of fiber, this will help you to feel full and help food to go through your body without turning into fat.
You should try to eat food that has a low glycemic index. Glycemic index is the extent to which food raises blood glucose compared to white bread. Foods that have a low glycemic index are most fruits and vegetables with the exception of potatoes and watermelon. Grainy breads, pasta, legumes, basmati rice, milk, fish, eggs, nuts and oils are also good examples. Bread and pastas made from whole grains are much better than those made from refined flour which has a higher glycemic index.
Foods that have a high glycemic index include corn flakes, baked potatoes, white rice, white breads and candy. These foods should be avoided.
Getting plenty of exercise is also important to help your body burn excess fat and improve metabolism.
Many use artificial sweeteners to avoid the calories and problems associated with sugar. These include Splenda (Sucralose), Nutri-sweet (Aspartame) and Saccharin. Ongoing research is now showing that these substances may be harmful and have health risks associated with them.
A good alternative to artificial sweeteners is Stevia. Stevia is commonly known as sweet leaf or sugar leaf. Its extracts are up to 300 times the sweetness of sugar. Stevia is the only non-calorie sweetener that has been approved as a food additive. Stevia has a negligible effect on blood glucose, even enhancing glucose tolerance. It has also shown benefit in medical studies. It has been shown to improve obesity and high blood pressure.
Another healthy natural sweetener is honey. Honey has been used for thousands of years to treat a variety of ailments through topical application. More recent medical research has also shown honey to be beneficial. Honey is an antimicrobial agent and has the potential to treat a variety of ailments. However, one should be careful eating honey as it is high in calories.
A good recommendation when shopping at the grocery store is to shop around the perimeter of the store. The stuff in the middle is often high in sugar, or containing refined flours with a high glycemic index. Most grocery stores are arranged to where the healthy stuff is around the perimeter. Remember to shop for whole grain breads, fresh vegetables, fresh fruits, lean meats and dairy. These are generally the healthier options.
