We all know that refined sugar isn't the best for us, but how much is it really affecting our day to day lives?
Well, you would be surprised how much a few tweaks in your diet can greatly improve your life.
We've compiled a short list that can help you understand the benefits of reducing your sugar intake as well as tips on helping you make a healthy switch over to a reduced sugar diet.
It's not recommended or necessary to cut out sugar completely from your diet, and it's always best to check with your primary care doctor before beginning any new diet or drastic habit change.
Sugar is essential for our bodily functions, but the sources we get sugar from can impact us greatly- and switching over to more healthy alternatives for our sources of sugar can make the world of difference.
Without further ado, here is a great list of reasons to cut back on refined sugar.
Keeping your sugar levels in a balanced state is a vital part in improving your daily life. Too much sugar intake is one of the major sources of fatigue. Even consuming refined carbohydrates that quickly turn into sugar and enter the bloodstream can play a major role in this equation.
Refined carbohydrate consumption increases the level of the amino acid tryptophan, which is the building block of the brain chemical serotonin. Serotonin is a proven tranquilizer. The average can of bottle of soda contains eight to nine teaspoons of sugar. If a person drinks a can of pop, the blood is hit with a hefty dose of sugar that is eight to nine times more than that of normal. In response, the body must mobilize large amounts of adrenalin and insulin to clear the sugar from the bloodstream. Repeated day after day, this scenario can lead to significant health problems as well as blood sugar disorders.
Tip: Plan out your meals ahead of time so you can make healthy choices and not be tempted by quick and unhealthy snacks that are probably all around you. Sometimes preparing most of your meals a week in advance can go a long way.
Improved Mental State
Research shows that consuming too much sugar can impair cognitive function and reduce proteins that are necessary for memory and responsiveness. In one particular study, rats who were fed sugar were slower and showed less synaptic activity in their brains than those in the control group. “A high intake of sugar is associated with metabolic syndrome, a cluster a conditions associated not just with decreased cognitive function, but possibly even with changes to brain structure,” Dr. Darria Long Gillespie says.
Tip: Ask a friend, spouse, family member, or your partner to help hold you accountable for your diet. Sometimes our efforts can be helped along with a simple reminder from somebody we love.
Aid in Fat Loss
Sugary foods are generally high in empty calories and provide very little nutrition. But, it’s not just the empty calories that are problematic -- too much sugar actually sets off several reactions in your body that can lead to weight gain. Sugar triggers insulin release, a hormone that signals your body to store energy from food. If you are constantly consuming foods with a lot of sugar, your insulin is constantly high, so energy is more likely stored as fat. Managing your sugar intake helps balance your insulin levels.
Tip: Make a weekly habit of searching for new meal and snack recipes online to help switch up a newly formed diet that may seem boring and monotonous.
Reduced Risk of Heart Attack
People with higher added sugar intakes had a notable increase in risk of heart attacks compared to those with lower intakes, one recent study found . One simple swap to cut your risk: Ditch the soda. One study found that sugar-sweetened beverages are associated with increased risk of coronary heart disease. “For every extra soda or sugary drink you consume, you may raise your risk of heart disease by up to 25 percent,” says Darria Long Gillespie, M.D., a board-certified emergency physician at Emory University Hospital.
Tip: Keep a daily journal where you can write down how you're feeling on your journey. Sometimes looking back and seeing progress can help motivate you to take a new healthy habit even further.
Reduced Risk of Diabetes
Research shows that drinking one to two (or more) sugary drinks per day increases the chance of developing Type 2 diabetes by 26 percent. Because of the high insulin resistance caused by excess sugar intake, fructose, glucose, and other forms of sugar can’t get into the cells and become “stuck” in the bloodstream. This high blood sugar leads to pre-diabetes and eventually the threat of actual diabetes.
Tip: Don't go overboard and treat yourself. Sometimes it's okay to slip every once and a while. Live your life, but make sure to do the best you can in staying on track.
We sincerely hope this helped open your eyes a little more towards a healthier lifestyle. Although these benefits may seem like a lot, there is over 100 other great reasons to cut back on refined sugar.
Thank you so much for reading!
- Team Vitalize
Soucres: http://www.huffingtonpost.com/dr-darria-long-gillespie/the-shocking-truth-about-_10_b_9906666.html - Dr. Darria Long Gillespie