Sugar is commonly described as the sweet poison in term of health. Although it enhances the taste of foods and products but it has negative side effects on our body that affect our health. So its better to reduce sugar consumption. With obesity to chronic diseases, the effects of sugar on health are something that is being discussed more and more from past but it is being ignored. In this blog, you will learn about the effects of sugar on the body and strategies on how to reduce sugar down consumption.
Health Impact of Sugar
- Weight Gain and Obesity: Sugar is calorie dense but nutrient poor. Intake of excessive sugars in the diet and particularly in beverages and snacks results in weight gain. Consumption of high amounts of sugar leads to a rise in the levels of body fat and particularly the abdominal fat, which in turn increases the risk of obesity and other complications such as heart diseases and diabetes.
- Increased Risk of Type 2 Diabetes: High sugar consumption can lead to insulin resistance, a condition where the body’s cells become less responsive to insulin. This can eventually result in type 2 diabetes, a chronic condition that affects millions of people worldwide. Managing blood sugar levels is crucial to prevent this kind of disease.
- Heart Disease: Foods high in sugar cause cardiovascular disease. Excessive consumption of sweet products risk of increasing blood pressure rate, increase inflammation, increase the level of triglycerides in the body which are all risks that are associated with heart diseases. So, its better to reduce sugar at a right time.
- Dental Health Issues: Why it is important not to take too much of foods and drinks with added sugars? It is because it leads to tooth decay. Sugar provides food to the bacteria that lives in your mouth and this to forms acid that will gradually dissolve the outer surface of your teeth causing cavities. So, sugar consumption food is bad for tooth.
- Impact on Mental Health: Research shows that high intake of sugars leads to mood fluctuations as well as anxiety and depression. It is also said that consumption of sugar gives energy for a short time only but it has a negative impact on the mood and mental state.
Ways to Reduce Sugar
- Read Food Labels Carefully: Sugar is also found in Packaged foods in other names such as sucrose, fructose and corn syrup. This is very important because by observing the labels on the foods can avoid foods that contain a lot of sugar and reduce consumption of sugar. Choose products with labels such as no added sugar or low sugar for better health and to reduce sugar consumption.
- Reduce Sugary Drinks: Soft drinks, cordials, fruit juices, energy drinks and other sweetened beverages are some of the most common sources of added sugars. Instead consume water, herbal tea or sparkling water with a dash of lemon or lime reduces the amount of sugar consumed.
- Select natural sugars: If you have habit of consuming sugar then you should consider natural sweeteners such as honey, maple syrup or stevia. These are slightly more natural than the refined sugar and may have other health benefits.
- Increase Your Fiber Intake: Consuming more fiber rich foods such as fruits, vegetables, whole grains and legumes can assist to reduce sugar intake. Fiber also decrease the rate of digestion of sugars and also prevents blood sugar levels as well as keeps you feeling full for a longer time.
- Cook at Home: Cooking food at home is best for avoiding such kind of sugary things. Cooking food at home enables to select the right ingredients and avoid added sugars. You can make food that contain less sugar or use healthier forms of sugar.
- Control portion sizes: However, if you like to take sweet things be careful about the amount you take. Reducing the portion size is another way that can meet the desire of taking sweets without taking a lot of it.
- Stay Hydrated: Staying well hydrated can can fight with diseases. So, when ever you eat some thing sweet consume plenty of water for hydration.
Conclusion
Sugar is a very common ingredient in our diet and it has a great influence on our health. This means that you can be able to control your sugar intake and also protect your health by being aware of the dangers of taking a lot of sugar. Remember that it is not just about making the right choices, it is for you healthy life. So, it’s better to reduce sugar consumption from now onwards.
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