Certain sweets actually do belong in a healthy diet. Read on to know which ones to take and which to avoid.
There is substantial proof that a sugar-based
diet is associated with severe health hazards. High BP, low good cholesterol, inflammation, glucose intolerance, obesity, type two diabetes, and heart disease are all exacerbated by eating too much added sugar. However, this does not imply that you should eliminate all sugar from your diet.
Added vs. Natural Sweeteners
Natural sugars are those found in complete, unprocessed foods, such as the glucose in bananas or raspberries or the lactose in a pint of skim milk. The health benefits of eating foods with simple sugars include being low in both calories and salt while also being high in water and a wide variety of vitamins and minerals. Fruits' fiber content makes them digest more slowly, so they don't cause the same sugar surge as a doughnut. Milk's lactose offers quick energy, and the protein it contains makes you feel full for a more extended period than the sweets in soda.
Sugars that are added to foods, such as those found in doughnuts and drinks, are the ones to watch out for. Simply said, added sugars are any additional sugar added to a food before it is consumed, whether by oneself, a caterer, or a food manufacturer.
The high-fructose corn syrup found in some items on the menu and sandwiches, as well as the syrup or agave you could add to your tea or smoothie, are all examples of added sugars. Fast digestion and a subsequent rise in sugar might result from their lack of other beneficial nutrients, such as protein and fiber.
Furthermore, a study on persistently high glucose relates to issues including obesity, insulin, heart disease, and more over time.
The Dangers Of Excessive Sugar Consumption
Rapid spikes in sugar from these carbohydrates have been linked to insulin resistance and increased risk of developing type 2 diabetes. Increased triglyceride levels and the chance of acquiring nonalcoholic fatty liver syndrome are two other potential side effects of consuming too much sugar.
Furthermore, the AHA has connected increased heart disease and overweight rates to excessive consumption of added sugars, as stated in a declaration released in the journal Circulation.
The American Heart Association (AHA) advises that women limit their added sugar consumption to no more than 6 tablespoons (tsp) per day (25 grams or about 100 calories) but that men limit their intake to no more than 9 tsp per day (54 grams or about 200 calories) (36 grams or about 150 calories).
By midday, you may have already consumed close to your daily allotment of added sugar if you add 2 teaspoons of sweetener to your morning coffee, eat sugary cereal or granola, and dress your greens in bottled dressing.
