Sugar Looks Sweet- But the shocking Truth Behind Spoonful will Change How you eat forever
Do you know? A literal toxin that you are consuming on the daily basis, which taste pleasurable, but it’s a kind of enemy for your body. Yes, you guessed right I am talking about the sugar that is taking a lot of space in your kitchen. You mostly consume sugar in every part of your life and every single time, without even thinking about its causes risk and problems that your body is facing and can face in the future. That is your morning, tea, coffee, or your favourite snack that tastes sweet and packaged foods and items that doesn’t tastes sweet at all. When you consume it on the daily basis over time, it becomes such a normal part of a routine that you barely notice about it anymore. But let me tell you the surprising truth behind it by this blog from wherever place you are reading, any part of the world, if you are reading it, please read it carefully and understand every word of this page.
I am gonna tell you that how the sugar that doesn’t even taste, sweet, also harm your body. All the food that is sold in the market has some part of sugar in it. That is why understanding the whole truth of sugar is the most important in today’s life. You will get to know that why sugar is hard to resist where hidden sugar is secretly hiding in your dying, and you will also learn the simple ways to reduce sugar without feeling deprived.
But does that mean that all kind of sure that you are consuming is bad?
Not exactly!!!!!
Your body actually name, glucose, sugar for energy. The main problem arises when you consume artificial and added sugar. The problem is not natural sugar that is found in fruit and milk. The problem is extra added sugar in your sugar drink and processed foods.
QUICK FACTS ABOUT SUGAR
Here are some of the quick Eyeopening facts about the serious killer - sugar:-
1 tablespoon of sugar has 15 to 16 cal with zero fat.
Sugar was never invented as a sweetener. It was invented as a spice.
Hidden Sugar, that is not natural. It is found in bread, sauces, ketchup, flavoured yoghurt, salad dressing, and package food.
Sugar has no expiration date, never spoils and contains no preservatives.
In 1700, it was dubbed White Gold and was a highly luxurious symbol used by European nobility.
Do you know that we are born to crave sugar. It’s in our DNA.
You will be shocked to know this fact- that, lemon has more sugar than strawberries. You guess that lemon contains more sugar than strawberry.? Actually yes, about 70 to 40% sugar. Acidity lemon, which gives it, its tangy taste makes the sweetness.
WHY SUGAR TASTES SO GOOD
You might have ever wondered why it looks so strenuous to stop after eating one bite of chocolate or biscuites.
Answer takes place in your brain. Human beings have tendency to get tractor to sweet food, yet, in today’s world, spicy food is the king, but sweet food also takes place of queen. Many years ago are ancestors to enjoy sweet taste in fruits, and whenever they Found them. Although that time period was completely different for survival as compared to today’s era. Although, today’s survival is completely different from the past. Today, sugar , spice, neutral, every type of food is available easiely and people are used to eating it. Sugar is added to countless number of processed food.
The Science Behind Sweetness
The pleasurable moment when sugar touches your tongue, then, your taste receptors send signals to your brain. These signals then activate the brain reward system, then dopamine is released in your body. This does not mean that sugar is similar to other addictive drugs , but the pleasurable response can encourage you to consume more and more sweet taste foods for forever. The more you eat, the more cravings become stronger. This is the one reason why people forget all their stress and distractions just by taking one piece of sweet.
Why Craving Becomes Strong
Eating alot of sugar does not mean that everytime you crave, is only because your body need energy. No.
They can also be triggered by:-
Stress
Poor Sleep
Skipping meals
Habit
Constantly eating sugary food items
NOW, for example, if you always eat dessert after eating a meal each day. Your brain automatically crave for sugary items every evening as a reward. Over time, this becomes a habit.
NATURAL SUGAR vs. ADDED SUGAR
One biggest misconception that exist about nutrition is — all kinds of sugar are harmful.
Truth is much more balanced.
Natural Sugar:- Natural Sugar exists naturally in wholesome food such as= Fresh Fruits, Vegetables, Dry Fruits, Milk, Plain Yogurt.
These types of food provides Vitamins, Minerals, Fibre, Protein and Antioxidants to your beautiful body. Fruits fibres helps preventing blood sugar spikes. That’s why we say, An apple a day keeps the doctor away. Because it is better then many harmful sweet soft drinks.
Added Sugar:- Added Sugar means, sugars and syrups that are added during food processing, manufacturing, or cooking. For example= Table sugar, Brown sugar, corn syrup, high fructose corn syrup, honey added to processed foods, sugar cane.
Unlike natural sugar, added sugar also increases calories without providing nutrition value. If you eat any food regularly that is high in sugar, then it can contribute to weight gain and increase the risk of chronic diseases.
Difference between them
Just make a image in mind, that, you are eating an orange, and you are also drinking a glass of orange flavoured soda. Orange contain fibre and natural sugar with vitamin C and other beneficial nutrients that is essential for your body. When you eat an orange, your body absorbs the sugar quickly, causing a rapid rise in blood. Sugar followed by a crash that can leave you hungry again. Soda contains large amount of sugar, but there is no fibre or nutrients. Almost no fibre. That’s why many health experts encourage people to eat whole food often.
THE HIDDEN SUGAR PROBLEM
Even if you do not eat sweet desserts, you are still consuming a lot of sugar. This is because hidden sugar appears in many package and processed food that don’t specially taste, sweet. Manufacturers often add sugar to improve flavour, texture, shelf life or appearance.
Foods which contain hidden sugar, they are:-
Pasta
Spaghetti
Ketchup
Chocolate milk
Salad dressings
Yogurt
Bread
Breakfast cereals
Barbecue sauce
Protein bars
Granola bars
Energy drinks
Every product which is labeled as “low fat” sometimes contain extra sugar , just to improve their taste after the fat is removed. This is the main reason , why reading nutrition labels are important.
Do you know that sugar has different names?
Food companies do not always write it as directly sugar. Instead of that they use different names which may appear as these:-
Sucrose
Glucose
Fructose
Maltose
Lactose
Dextrose
Galactose
Brown rice sugar
Golden syrup
Corn syrup
Honey
Castor sugar
Evaporated cane juice
Barley Malt
Molasses
Coconut sugar
Beet sugar
If these kinds of ingredients appear in the ingredient list than the product is likely to contain some significant amount of added sugar. If you learn these kinds of names, then it can help you recognise and make more informed choices at the grocery store.
WHAT HAPPENS INSIDE YOUR BODY AFTER EATING SUGAR
When you eat something sweet, your body begins some kind of complex processes. Although Sugar provides a quick source of energy, consuming too much of sugar especially from processed foods that are high in added sugar- it can have and can also cause both immediate and long-term effects on your health. That’s why it is important for you to understand what happens inside your body and how you can reduce sugar intake for the long-term well-being.
Immediate effects of Eating Sugar= When you eat those kind of food that contains sugar or carbohydrate, your digestive system breaks the carbohydrate into smaller substances called glucose. These glucose then cause your blood sugar level to rise. This simpler substance gives energy to your body and indirectly it fuels your brain and muscles. However, you must work hard to bring healthy range in your body.
Insulin= your pancreas respond by releasing a hormone which is called insulin. You can think of insulin as a type of key that unlocks your cells of the body. It allows glucose to move from your blood stream into the cells where it can be used for energy..
In healthy body type, this process happens so smoothly like a butter. But when the large amount of sugar is added into the diet then your body may have to produce more and more insulin to keep blood sugar under control, which puts the pressure on your pancreas.
Overtime, when you do not listen to the voice of your pancreas, then, this can lead to insulin resistance. Insulin resistance is a condition where your cells stop responding effectively to insulin.
Energy Roller Coaster= Have you ever wondered or felt energised after eating a doughnut or drinking a soda that is full of sugar only to feed tired an hour later? That is because sugar creates an energy rollercoaster in your body.
First, when you consume sugar, blood sugar level rises rapidly, and gives your temporary burst of energy. Then an insulin removes glucose from the bloodstream, so blood sugar can drop quickly. When it drops suddenly, then it may leave you feeling:- tired, hungry, irritable, less focused, and craving More sugar Food.
Hunger and cravings= you often crave for more and more when you taste one. Sugar foods are often digested quickly, and it do not keep your body full for long. Unlike, those meals that are rich in protein, fibre and healthy fats, they provide little lasting satisfaction. As your blood sugar level falls, your brain signals that you are hungry again, so it encourages you to eat more and more, even if you have already consumed enough calories in your body. This is one of the main reason why people are trying to lose their weight and why they often struggle when their diet includes many sugary snacks, and drinks
LONG TERM EFFECTS OF TOO MUCH SUGAR
If you eat sugar or any sweet food, then enjoying it time is not a problem. Real concern begins when you consume those kind of foods and drinks that has a lot of added sugar and becomes part of your everyday routine.. over time, this becomes the habit that affects your health in many ways.
Weight Gain ~ if you eat too much of sugar then it can make it easier to gain weight. There are many food and drinks with a lot of sugar that contains a lot of calories, but it do not keep you full for long.
For example, soft drinks, coffee, and packaged fruit drinks can add hundreds of extra calories to your day without making you feel satisfied.m so in a conclusion, you may end up eating more than your body needs.
When your body needs calories, you give them and when your body gets more calories, then it can use then the extra energy is stored as fat. After months or years, this leads to weight gain, specially around the waste, which may increase the risk of several health problems.
Insulin Resistance= every time you eat a meal that is high in sugar, then all those times your blood sugar rises. Then here comes the next role of your pancreas, it releases a hormone that is called insulin, which help move sugar from the blood into your body’s cells for energy. If this happens often yourself may stop responding to insulin this condition for insulin resistance. There are so many risk that can increase overtime as follows= diabetes, prediabetes, Type 2 diabetes, heart diseases, metabolic syndrome.
But you should not worry about it because there is a good news and the good news is that healthy habits like eating, less and sugar and staying active and maintaining a healthy weight can improve your body’s response to insulin.
Chronic Inflammation= inflammation is your body’s natural way of healing injuries or fighting infections. However, when inflammation continues for a long period of time in your body, it can start harming healthy tissues. There are so many research that suggest that regularly eating large amount of sugar can contribute to long-term , low level inflammation in the body. This ongoing inflammation has been linked to health conditions such as heart disease, type 2 diabetes, fatty disease, diseases, joint problems, some type of cancer. Just talking about sugar., it does not mean that sugar is only the root cause, but it means that it is half part of all the unhealthy diet, and if you cut it from your diet, then your diet would be a balanced diet which may help support overall health.
Fatty Liver Disease= your liver also plays the main role in all the processes that is happening inside your body. Your liver helps process many of the nutrients that we consume on the daily basis, including some type of sugar. When you come too much of sugar, which is also called fructose, your liver has to work harder and harder to process. Over time., Some of this access fructose can be turned into fat and stored in the liver. This may lead to a disease called non-alcoholic fatty liver disease(NAFLD). It is a condition in which fat builds up in the liver, even if a person brings little or no alcohol. In its earliest stages, fatty liver disease, diseases often has no clear symptoms. That’s why regular health checkups and healthy eating habits are important for protecting your liver
THE LINK BETWEEN SUGAR AND MAJOR HEALTH ISSUES
Do you know that excessive sugar intake doesn’t usually cause diseases in one night. Its effects build gradually, when you do other kind of physical inactivity, poor diet, smoking, and lack of sleep. Along with unhealthy habits like when you are not exercising when you’re taking her sleep when you are smoking and eating too much processed food, too much sugar can increase the risk of several long-term health problems.
Obesity and metabolic problems= As extra calories are stored as fat, specially around your waste and in your whole body, then the risk of developing metabolic syndrome increases at the peak point. This is a group of health solution that includes high blood pressure, high blood, sugar, and healthy cholesterol levels, excess belly fat. If you have metabolic syndrome, then there are chances that it can raise the chances of developing heart diseases and Type 2 diabetes.
Type 2 Diabetes = Type two diabetes develops in your body when your body has too much of trouble for using the insulin that is secreted by the pancreas. Eating much of sugar does not cause diabetes directly. But there are some of the steps, for example, first of all it contribute in weight gain and insulin resistance.
Apart from that, there are some of the science that if you face it it means that it can be cause of high blood sugar in your body and your body is seeking for help.
Feeling thirsty all the day
Urinating more and more
Feeling tired, even after resting
Blurred vision
Wounds that heal slowly in your body
Feeling hungry soon after you eat.
Heart Health= Heart disease is one of the most common health problems across the world, and many people are dying from it. When cholesterol is high and blood pressure also increases, then there is a well-known risk factor, regularly eating too much sugar may also affect your heart. There are so many research which suggest that a diet high in sugar may increase some kind of problems like:-
Increase triglyceride levels
Unhealthy Blood Lipids(Dyslipidemia)
Chronic Inflammation
Weight Gain
Blood Pressure Increase
Brain Health= your brain makes constant energy and it comes through glucose, but it does not mean that you can eat much of sugar to give much of the energy to your brain to work it smoothly. No. When you consume too much of sugar, then there are large ups and downs in blood sugar level, which affects your feeling and thinking during the day. Some people experience some of the problems related to brain for example= brain fog ,trouble focusing, mood swings, irritability, mental tiredness.
Also Read= Rash on wrist
HOW MUCH SUGAR IS TOO MUCH
A bowl of cereal that are sweet, a flavoured coffee, sweet drink, and a desert after dinner may already exceed recommended daily limits. There are some of the practical ways to stay within healthy elements instead of counting every gram Focus on these simple habits.
Drink water instead of sugary beverages.
Choose whole fruit instead of fruit flavoured snack
Limit desserts to occasional treats rather than daily habits.
Compare nutrition labels when buying packaged foods.
Cook more meals at home using fresh ingredients.
HOW TO CURE DIABETES
Many people wonder today, that whether they can cure diabetes or not . Answer to this question, depends on the type of activities that a person is suffering from.
Presently, there is no permanent solution or for diabetes. However, there are so many people with type two diabetes who can achieve remission through healthy lifestyle changes. Remission means that when the blood sugar return to healthy range without the need for diabetes medication for sometime.
Type one diabetes is different. It is auto Indian condition in which the body’s immune system attacks the cells that produce insulin. There are some type of habits that you can achieve if you are suffering from disease.
Healthy Eating Habits= The food on your plate, place, a major role in managing blood sugar levels. small changes in your daily diet can make a big difference in your life.
Cut back on sugary drinks, sweets, white bread, and other highly processed foods.
You should eat more fibre rich foods like vegetables, beans, lentils, oats and whole grains.
Choose healthy foods from food, such as ever avocados, nuts, seeds, and olive oil.
Eat balanced mails and avoid oversized question to help keep blood sugar balanced.
Physical Activities= you should at least do 30 minutes of moderate exercise and include strength training exercise 2-3 times a week to build muscles and you should also do stretching and stay active throughout the day by taking the stairs.
Medical Care= some of the lifestyle changes are important, but regular medical care is also essential. Check your blood sugar level as recommended by your doctor.. schedule regular checkup to monitor your A1C, BLOOD, PRESSURE, AND CHOLESTEROL. Some people which type to diabetes may prescribe medicine such as METFORMIN to help control blood sugar level. People whose bodies cannot produce insulin can also take insulin therapy.
Frequently asked question
What happens after 14 days of no sugar?
If you cut down sugar for 14 days, then it can act as a metabolic reset. On initial days, you will have the phrase with craving and fatty, but my week to your energy will stabilised. Your bloating will be reduced and mental fog will be cleared, and your palate recalibrates so natural food taste sweeter.
What is the 3-Hour rule for diabetics?
The 3-hour rule means that after a person takes a dose of rapid-acting insulin, a person who is diabetic should usually wait at least 3 hrs. before taking another correction dose. This happens because the previous insulin is still working in the body. If you take another dose too soon can cause you insulin stacking which may lower blood sugar too much and lead to hypoglycemia (low blood sugar).
What organ is sugar the worst for?
If you take excess of sugar on the repeated basis. Then excessive sugar primarily impact the liver, pancreas, and brain.
Which chapati is good for diabetes?
Chapatis made from low glycemic index grain like millets or multigrain blends rather than refined flour. Jowar, Bajra or Ragi made chapatis are also helpful for your disease.
What do Japanese take for diabetes?
In Japan, if someone suffers from diabetes, for the diabetes management, their patients rely on the combination of first line pharmaceutical medications, novel drug classes and traditional dietary/ lifestyle habits. DPP-4 inhibitors are the most commonly prescribed first line medication for type 2 diabetes in this country.
Which fruit can help in diabetes?
West African Berry that contains a glycoprotein called miraculin, acts as a miracle fruit or miracle berry. It temporarily binds the taste buds, making sour and acidic food taste sweet.
