Limiting Sugar Consumption
Many Americans consume much more sugar than they realize. Sugar is added to almost all processed foods. Consuming too much sugar will have negative health ramifications. They may not show up right away but most people will see them eventually. I personally don’t eat refined sugar. I gave it up 8 years ago after my candida diagnosis. Here are 5 reasons why I think you should limit your sugar consumption:
1. Sugar can be addictive – every time you eat sugar it fuels the cells in your brain. Your brain sees this as a reward and keeps wanting more. It releases the feel good chemical dopamine which produces a mild “high”. You eventually come down off this high leaving you craving more. And the addictive cycle begins. Read more at Medical Daily and Health Line.
2. Sugar can cause weight gain – when you eat sugar the fructose gets turned into fat. Most of this fat is stored in your abdomen which is linked to increased risk of heart disease. The fructose also makes your brain think that the fat cells are not full which makes it harder to burn that fat. With all the added sugar in processed foods, most people consume an extra 300-400 calories a day which correlates to approximately an added pound every 10 days. Read more at Healthy Eating and Dr. Mercola.
3. Sugar adds empty calories – consuming too much sugar adds calories to your day without adding any vitamins or minerals. This does not include the sugar in fruit but the added sugar in processed food and drinks. So, many times you are filling up on these empty calories and not getting the daily nutrition you need. Read more at Jenny Craig and Webmd.
4. Sugar feeds bad bacteria in your gut – your digestive tract contains many types of bacteria, some good and some bad. Candida (yeast) is one of those bad bacteria which feeds off of sugar. Candida overgrowth in the gut is the reason I gave up refined sugars. When there is too much bad bacteria in your digestive tract it can lead to inflammation, leaky gut and many other symptoms. Read more at Dr. Mercola and Dr. Williams.
5. Sugar can raise risk of cognitive impairment – several studies have shown that a diet high in fructose slows the brain, hampering your memory and learning. It can also have a negative effect on cognitive flexibility – your ability to adapt in a situation. Read more at UCLA Newsroom and The Mayo Clinic.
What are some ways you try to limit your sugar consumption to live a healthier life? Post in comments.