Sugar is nowadays added into almost everything we eat. We intake plenty of sugar without being aware of it. But, do we know how much sugar we shouldn’t eat?
Refined sugar, as well as its substitutes contain plenty of diseases and illnesses. Here are some things
that are contained in most of the products we eat every day and are actually substitutes of sugar:
- Hydrolyzed starch Corn syrup/sweetener
- Evaporated cane juice
- Malt syrup
- High fructose corn syrup
- Rice Syrup
Here are some of the most well-known symptoms that can tell you if your body contains too much sugar.
Cravings for Sugar/Carbs
Sugar causes addiction. It can actually be ranged with cocaine in causing addiction. Even its effects are similar. We crave sweets since sugar can stimulate the production of a pleasure hormone called dopamine. Our body desires more and more sugar every time we eat something sweet.
Lack of Energy and Tiredness
Neuropeptides which are actually amino acids which create protein in our brain are called orexins. These are sensitive to sugar and are responsible for our sleep and wake cycle. If we increase the amount of sugar in our body, we start feeling tired and sleepy. It’s called a “crash.”
Eating too much sugar can make us gain weight. Also, our metabolic rate as well as how active we are plays a big role. Our body will burn sugar first to give it energy. If it can’t use it at the given moment, it becomes store somewhere and later appears as fat.
Sugar makes us tired, but protein helps us become awake and active. Make sure you intake more proteins.
Frequent Cold and Flu
Too much sugar is very bad for our immune system. It decreases the activity white blood cells have, so our body can’t fight any virus, illness or disease.
Dull Taste Buds
People think that sweet taste is pleasant to them, but, in fact, our tongue can feel the taste of various flavors and we get used to them.
Eating too much sugar, though makes our taste buds very dull.
The function of our brain can be decreased in only 2 months after we’ve started eating too much sugar. The neurotransmitters as well as the proteins in our brain are the ones we consider responsible for memory and learning. Sugar affects them and it actually makes our brain foggy. Sugar can actually make us stupid!
In order for our skin to be elastic, we need collagen. When we eat too much sugar, the collagen cells become less mobile, which causes stiffness in various tissues and our skin. Then, wrinkles and various skin problems appear.
Sugar also inflames our tissues which means it can cause dermatitis as well as acne.
Another dangerous thing that basically lives because of sugar is candida. It’s a yeast which lives on our skin or in our digestive tract. When we eat too much sugar, we become more susceptible to vaginal infections, nail infections, oral thrush and athlete’s foot.
Another thing caused by high blood sugar is pain and tingling in the feet or otherwise known as diabetic neuropathy.
As we have already said, too much sugar inflames our cells and tissues which makes abnormal cells to produce rapidly. Cancer cells also thrive of sugar, so make sure you stop eating it!
The Dangers of Soda
Soft drinks and soda are known to contain an abundance of sugar which causes diabetes, weight gain as well as obesity. The type of sugar in them can’t be metabolized, so it starts causing inflammations. D
We need to intake sugar which is present in fruits naturally, because they are excellent for our metabolism.
How much carbohydrates we intake will depend on our size, level of activity and age. It’s recommended to intake at least 100 calories e.g. 30 grams a day or 6 teaspoons of added sugar for women. For men, the intake is 150 calories e.g. 45 grams or 9 teaspoons.
Make sure you notice the labels on the foods you buy so that you can know how much sugar they contain!
Here is an example of the content of the carbohydrates in some typical foods:
- 1 medium-sized apple: 19g (including fiber)
- 1 medium-sized carrot: 6g (including fiber)
- 1 12-ounce can of cola: 39g (all sugar)
- 1 slice of white bread contains 15g (1.5g added sugar)
- 100g of typical breakfast cereal: 68g (1g added sugar)
- 100g of pasta contains 25g (8% of total recommended daily allowance)
- 100g of rice contains 28g (.1g sugar)
Artificial Sweeteners – Better than Sugar?
Refined sugar can be replaced with some artificial sweeteners, but they are still far from great. They have been proved to contribute towards the appearance of depression, obesity, hypertension, diabetes, neurodegenerative and cardiovascular disease, chronic headaches, metabolic syndrome, and cancer.
Here are some of the most widely used artificial sweeteners:
- Sweet ‘n’ Low (saccharin)
- Aspartame (Equal®, NutraSweet®)
- Splenda (sucralose)
- High fructose corn syrup
You can try to use more natural sugars like molasses, maple syrup, fruits and honey. They are excellent for our organism as are low on their glycemic index.
Honey (raw and unpasteurized) – possesses plenty of antioxidants and nutrients as well as antibacterial, anti-inflammatory and antifungal properties.
Maple syrup – contains plenty of minerals, antioxidants, anti-inflammatories, and some very unique phytochemicals. It is known to kill cancer cells.
Molasses – is abundant in minerals like potassium, calcium, magnesium, iron and selenium.
Fruit juice – squeezed or blended from fruits without adding sugar is abundant in minerals, vitamins and natural sugars.
How to Recover from Sugar Addiction
You can be addicted to sugar as we just said, but you can also recover from it.
If you want to stop eating too much sugar, you’ll certainly experience plenty of symptoms of withdrawal:
- Impulsive behaviors
- Changes in appetite/food cravings
- Weight loss
Try to make dietary choices which are conscious. Don’t stop abruptly. Do it slowly and give your body time to heal.
Here are some things that can help you ease your symptoms of withdrawal:
Exercise more often and burn sugar.
Eat sources of protein like beans or nuts because they are digested more slowly.
Drink green tea with lemon! It’s amazing to help you remove sugar from your body.
Eat a breakfast that’s low in carbohydrates but rich in proteins. You’ll help yourself gain more energy.
Drink smoothies made of vegetables and a little bit of fruits.
Here are several steps that can help you remove the habit of eating too much sugar:
- Don’t buy anymore artificial sweeteners and sugary snacks! Throw them out of your pantry.
- Make sure you understand that you’re addicted to it, but don’t feel guilty. Make choices that will be conscious.
- Spend more time with your friends and do things that will increase your good mood.
- Eat foods that will help you forget about the ones you used to take. Take more cocoa, cruciferous vegetables, cultured dairy, eggs, green leafy vegetables, fish, beans, spinach, poultry and corn.
- Make sure you’re always hydrated. You must drink a lot of water. It will help you remove the excess of sugar.
- Make sure you eat healthy foods that will help you have stable blood sugar levels. If you have crashes and sugar spikes, you’ll want more and more sugar.
- Sea as well as green vegetables can offer you tons of minerals.
- Intake more foods that contain probiotics like miso, kefir, sauerkraut, kimchi and kombucha.
- Peppermint oil can help you ease the symptoms of withdrawal. Add it on your wrists and temples.
- Try to intake foods rich in chromium. They are excellent for stable levels of sugar in our body: broccoli, shellfish, turkey, brewer’s yeast, grapes, beef and garlic.
Real food will taste much sweeter if you eat less sugar. You’ll be much healthier, happier and you’ll live a longer life!