Every day we consume huge quantities of sugar, often without realizing it, which can lead to dependence on certain foods containing it, as well as damage to health. Apart from desserts, cakes, sweets etc, foods from which we expect high levels of carbohydrates, there are foods that we can call "unsuspected" such as yoghurt, fruit juices, frozen soup and, in general, all packaged products, those that we consume often because they are practical and quick to cook. So let's find out how hidden sugars damage the body and what unsuspected foods they contain, as well as tips for learning how to reduce their consumption in order to live better.
Summary
• Harmful effects of excessive sugar consumption on the body
• Unsuspected "foods containing hidden sugars
• How to reduce sugar consumption and live better
• The benefits to the body if we stop taking sugar
Harmful effects of excessive sugar consumption on the body
The maximum amount of sugar that we can take every day without taking excessive health risks is about 30 grams per day, equal to 6 teaspoons of tea. The harmful are mainly the simple sugars, which have a very fast absorption speed, and can lead to phenomena of real dependence, as well as trigger a high insulin stimulus that promotes a perennial inflammatory state, resulting in the development of chronic and degenerative diseases ranging from depression, obesity, diabetes. Excessive consumption of sugar or fructose overloads the liver, damaging it and it can lead to a liver steosis also called fat liver. In practice, excess sugar in the liver turns into fat, creating insulin resistance and the cells become resistant to this hormone which will then be produced in excessive quantities by pacreas, causing metabolic syndrome that includes abdominal fat, obesity, hypertension, high levels of triglycerides and LDL bad cholesterol. In addition, they increase levels of uric acids with risks to the health of the heart and kidneys. The dependence on sugars limits the appetite control system by uncontrolled stimulation of leptin, also known as a satiety hormone: this means that you are always hungry.
Unsuspected "foods containing hidden sugars
In addition to desserts and foods that are clearly rich in sugars, there are many foods that we consume almost every day and that we could define as unsuspected, but that contain large quantities of sugar and this to make them more pleasing to the palate. We are talking about most industrial products such as canned vegetables, minestrone and frozen side dishes, breaded foods, fruit yoghurt, fruit juices, baked bread, cured meats, sauces, ketchup, mayonnaise, cooked ham, sausages, cereals for breakfast, balsamic vinegar, aerated drinks. In a jar of lean yoghurt, for example, there are about 4 teaspoons of sugar. About 60% of the sugars we consume every day, come from these foods, just read the labels to make you aware: you don't necessarily find the words "sugars", but you can find the names of other sweeteners such as sucrose, invert sugar, glucose syrup or fructose, cane sugar. Fructose, glucose and lactose are often also used, as well as maltose, dextrins, maltodextrins, mannitol and malt syrup. Natural sweeteners include honey, juice, molasses, grape sugar and maple syrup.
How to reduce sugar consumption and live better
The most effective way to reduce sugar consumption in a short period of time is to consume 90% fresh food, limiting the consumption of industrial foods to no more than 10%. It is also important to limit the consumption of refined carbohydrates such as croissants, cereals, waffles etc. The general recommendation is to take no more than 25 grams of sugar per day: even consuming too much fresh fruit, rich in fructose, can increase the levels of uric acid and insulin resistance. It is better not to replace sugar with artificial sweeteners such as sucrose or aspartame. Here are some rules to follow to limit the consumption of daily sugars.
Increase the consumption of Omega 3: Feeding foods rich in good fats such as Omega 3 helps the body and works better. Among the best sources of good fats we find blue fish, salmon, eggs, pecan and macadamia nuts, ideal as a snack, in addition to the inevitable extra virgin olive oil raw to season our dishes. So let us not miss them in our diet.
Drink natural water: prefer natural water over carbonated water and, above all, minimize the consumption of carbonated and sugary drinks such as cola and orange, packaged fruit juices and beer. To know if you are drinking enough water, check the color of your urine, which will have to be light color, another indicator is the frequency of urination, which should be about seven times a day.
Eat fermented foods rich in good bacteria: Increase the consumption of fermented foods that help improve digestion, detoxify the body and promote good liver health. Foods to be consumed include organic yoghurt, kefir and fermented vegetables such as sauerkraut.
Avoid adding sugar where it is not needed: For example in milk that already contains lactose, or on foods eaten by children. It is also necessary to pay attention to chewing gum and sugar-free candy: even if they do not contain sugars easily absorbed by the body, they are replaced by sorbitol, xylitol and other artificial sweeteners that can cause gastrointestinal disorders causing swelling of the abdominal. Then consume probiotics and lactic ferments that will help to keep the intestinal flora unchanged.
The benefits to the body if we stop taking sugar
Therefore, following the rules to avoid excessive consumption of sugars, almost eliminating it, can bring great benefits to our body. It will take a few weeks to feel the first benefits. After a short while you will notice an improvement in your mood and energy, you won't feel ever more tired. Sleepiness is in fact caused by the excess insulin produced by sugar and loading the pancreas. In addition, you'll find yourself in a better physical form. Sugar is not filled, so it pushes you to eat continuously, resulting in an increase in weight. Excess sugars are also converted by the liver into fat, which accumulates on our body. The gastrointestinal system will also benefit: decreased digestion problems and also inflammation of the colon, as sugars feed the bad bacteria of our intestine. You will then notice a softer and brighter skin with less wrinkles: excess sugar causes premature aging of the skin.