During the 1950s, evidence started emerging in scientific literature linking sugar to high blood cholesterol and triglyceride levels. The effects were associated with coronary heart disease, but the University of California San Francisco documented how the sugar industry was quick to shift the focus elsewhere. In fact, the sector placed the blame on cholesterol and saturated fats, and for decades helped erroneously shape dietary risk factors and caused an increase in added sugars in our diets. So how do we curb this trend?
Let me start by saying that it’s not an easy task and it requires constant vigilance. For one, you have to carefully read labels to decipher the industry’s tricky and misleading description of sugar. Sugar often hides under other names so that it doesn’t show up in the top three ingredients. It can be time consuming and frustrating, so this led me to buy more fresh ingredients and less packaged food instead.
It’s important to understand that there is a difference between natural and added sugar. Added sugar is usually found in processed junk food like cookies, candies, chips, and cake. When ingested in large quantities, free sugars cause inflammation. Our very own Mike Diebler urges us to stop eating junk food if we want to lose weight because they offer no nutritional value as well as the unwanted calories. They’re also associated with a range of metabolic disorders and are quickly absorbed by your liver and turned to fat. A naturally occurring sugar in fruit and vegetables called fructose, on the other hand, is noted by a study published in the Journal of Nutritional Science to be encased in fiber, which slows its absorption into the liver. In turn, it prevents a blood sugar spike and prevents insulin levels from peaking suddenly. It’s important to have everything in moderation, however, because consuming excessive amounts of fresh fruit can also be detrimental due to their fructose levels.
Since added sugars can be found in a lot of food you wouldn’t expect — like instant oatmeal, frozen food, and granola bars — the best way of reducing added sugars is by limiting processed food in general. The intake of processed food can be replaced by eating fresh home-cooked meals instead. This is why the Academy of Nutrition and Dietetics claims how reducing your sugar intake starts at the grocery store. Opt for fresh vegetables and fruit whenever possible. Sweeten your raw oatmeal with bananas and berries. Instead of soda, start drinking herb or fruit-infused water. These are only a few of the ways that help in reducing added sugars for long-term health benefits.
While it’s difficult to cut out all sugars right away, my personal approach is to start slow by gradually reducing your intake of processed foods and sugars. A gradual decrease will also help recondition your palate to no longer crave sweets and sugary foods, rather than just forcing yourself not to eat them. Moreover, with the holidays usually full of sugary treats, reducing your cravings will help you eat less during the holiday seasons, thus consuming less added sugars. When you stop eating sugar, after a while you also stop looking for it. This is what works best for me, but results vary depending on the individual. Some find that quitting cold turkey works for them, too. Whatever the method, the important thing is to stick to it to reap the benefits. Some of the health benefits of eliminating added sugar include improved cardiovascular function, mental sharpness, healthier skin, and drastically reduced chances of developing diabetes and other diseases.
Right now, we have a considerable body of scientific evidence linking added sugars to hypertension, diabetes, and cardiovascular disease. So much so that a long-term study by Circulation has proven that higher sugar intake directly increases the risk of death. These types of preventable diseases drive up healthcare costs and increase the demand for healthcare practitioners. Maryville University’s overview of the state of the US healthcare industry shows that it is expected to grow by as much as 18% by 2026. If preventable diseases continue to increase, then this will have a detrimental effect on the industry and nation as a whole. The best way to remedy this in the short-term is by educating people on citizen science as well as making them aware of the dangers of added sugars.
We’ve been conditioned to think that we can’t live without sugar in our daily lives. We put it in everything — from our coffee to our dinners, and right down to dessert. Although people have heard about the negative effects of sugar one way or another, it’s easier to ignore them than to act upon the warnings. During these times, it’s important to remember that it is possible to live a life with less sugar in it, once you take the first few difficult steps, and this can prove to be a longer and more fulfilling life, too.
Exclusively written for SanDiegoPremierTraining.Com
By: Millie Elspeth
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