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5 Reasons Why Sugar is Bad for You:
1- Sugar causes Acne & Early Skin Ageing:
Taking too much sugar in your diet links to acne. Sugary foods, juices, and drinks may cause breakouts. You can apply sugar scrub on your face and it doesn't cause any breakout, only you need to eat less sugary foods. A high-sugar diet increases sebum production and inflammation of the skin which results in pore clogging and acne on the face.Sugar also causes early ageing. Early signs of ageing include light wrinkles around the eyes and mouth. According to studies, sugar reacts with the protein in our body and produces advanced glycation end products. These products result in early ageing.
2- Sugar causes Hair Loss:
Hair and Beauty go side by side. Too much sugar in your diet may result in grey hair. Sugar causes inflammation in the body. It's considered that excess sugar in the body causes insulin and androgen to attack hair follicles. They bind around hair follicles and cause hair fall. High insulin levels in the body cause hair to fall in patches. In a diabetic patient, hair fall doesn't only happen on the head but also on other parts of the body. The high sugar levels in the body cause unbalanced hormones to result in hair fall and grey hair but more research is needed on this topic.3- Sugar can Affect Your Brain:
Sugar can slow down our brains. It also leads to depression. Processed foods, cakes, and sugary drinks increase the chances of it. According to research, sugar can have a significant impact on our mental health. Sugar has a negative side effect on our memory. It can also lead to blood vessel damage in the brain. The continuous higher sugar level in the body significantly affects mental capacity and can even cause brain shrinkage.4- Sugar can Drain Your Energy:
Carbohydrates give us energy. Carbohydrates contain sugar. Taking too many carbohydrates or sugar in your diet might give you a sudden boost in energy then it drops or you can say 'crash'. You start feeling drained and if you keep taking sugar to boost energy then this fluctuation of sugar level significantly affects your body's energy level. Choose carbs having a low sugar level.5- Sugar can Increase the chances of Heart Disease:
Sugar is also related to heart disease because it causes obesity, inflammation, high blood pressure, and insulin in the body. Overweight people are more likely to suffer from heart disease than healthy-weight people. Even if you have a healthy weight, you should control the intake of added sugar in your diet. Sugary drinks can cause atherosclerosis - which is the clogging of arteries - caused by deposits. Even after eating fruits and vegetables, You shouldn't increase your added sugar because even a healthy diet won't work if you don't keep an eye on your sugar intake.How much Sugar is Enough per Day?
An added sugar is a sugar that you add by yourself in drinks and coffees. It's not considered as naturally occurring sugar like we found in fruits. The maximum amount of added sugar a man can take in a day is 9 teaspoons and a woman can take 6 teaspoons daily. It's better for children over 11 years and adults to consume no more than 7 teaspoons a day. The best thing is to avoid added sugar if you can.
High Sugar Foods:
Quitting Sugar completely would not be a practical approach so the best is to limit high-sugar food intake. The following is a list of high-sugar foods that you hardly think of.
- Low-fat Sugar
- Fruit Juice
- Sport drinks
- Ketchup
- Barbeque Sauce
- Spaghetti Sauce
- Chocolate Milk
- Iced Tea
- Flavoured Coffees
- Protein Bars
- Breakfast Cereal
- Cereal Bars
- Vitamin Water
- Cookies and Biscuits
Low Sugar Foods:
People willing to cut sugar or have diabetes can look for naturally low-sugar foods. Following the list of low-sugar foods that one should consider when on a diet.
- Vegetables (Includes all vegetables like Broccoli, Carrot, Mushroom, Onion, and Cabbage)
- Grains (Quinoa, Brown Rice, Barley)
- Proteins (Chicken, Beef, Mutton, Seafood, Beans)
- Fats (Butter, Nuts, Seeds)
- Dairy (Low Fat Cheese, Greek yoghurt, Plain Milk)
High Sugar Fruits:
Some fruits are high in sugar so here is the list to keep in mind when on the diet.
- Mango is a high-sugar fruit and it's considered sugar in mango is roughly 45 grams.
- Grapes (23 grams of sugar per cup)
- Cherries (18 grams of sugar per cup)
- Pears (17 grams of sugar per cup)
- Watermelon ( 17 grams of sugar per medium wedge)
- Figs (16 grams per two-medium size ones)
- Banana (14 grams of sugar per medium-size banana)
Low Sugar Fruits:
Low-sugar fruits can be a good snack and below is a listing of them.
- Avocados (1.33 grams of sugar per avocados)
- Guavas (5 grams of sugar per guava)
- Raspberries (8 grams of sugar per cup)
- Cantaloupe (5 grams of sugar per medium wedge)
- Papayas (6 grams of sugar per half of the small ones)
- Strawberries (7 grams of sugar per cup)
How to Reduce Sugar Intake?
- Drink water instead of fizzy drinks and colas.
- Make homemade smoothies rather than buy from the market.
- Drink fresh fruit juices. Extract juice from fruits at home.
- In tea or coffee, gradually try to add less sugar so it won't taste bad and you slowly start taking less sugar.
- Swap children's sweets and chocolates with fruits and fresh juice homemade lollies.
- Avoid processed foods.
- Honey and Maple syrup is healthy comparative choices.
There are also 20 foods that you can avoid if you want to take less sugar per day. You can find about these foods in post 20 Foods High in Sugar which You Should Avoid.
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I'm sure it's bad for you, but I won't ever give up my sugar. I love it too much. I do try to have it in moderation.
ReplyDeleteUgh, I know all of these terrible things about sugar and yet I can't help myself. I have such a sweet tooth and adore soda. I really need to fix that!
ReplyDeleteOuch! I just had a lot of sugar today, lol. It's really, really difficult to reduce my sugar intake. However, I am also reminded to stay healthier.
ReplyDeleteEverything can be bad for you, LOL. Just enjoy it in moderation!
ReplyDeleteI'm trying to reduce my sugar intake, but it's been so haaard! x
ReplyDeleteKarolina,
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I know sugar is so very bad for you. But I really think we are addicted to it because it's so hard to get away from.
ReplyDeleteI always try to find ways to reduce my sugar intake and no longer drink soda. However, I will never get rid of my sugar in my coffee (hate artificial sweeteners and estevia, just not the same)
ReplyDeleteI try and avoid sugar as much as possible but there are those days where ice cream and a bar of chocolate looks pretty good. Though I plan to let it go totally by next year.
ReplyDeleteThis are the reasons I hate sugar, and I don't consume it at all. Your points are extremely accurate.
ReplyDeleteSugar is quite a nasty thing isn't it - amazing how we can become so dependant on it as well. This is an interesting article on it and one I will share.
ReplyDeleteWe were JUST talking about this with my teenager. My husband keeps telling her that chocolate gives her pimples.
ReplyDeleteI agree with your post. I've had so much sugar this days, blame it on Halloween, and I've felt with such low energy I can hardly stay up throughout the day. It's time for a cleanse.
ReplyDeleteI've taken a lot of sugar out of my diet. There are so many good options that DON'T have it, that it's silly to overindulge.
ReplyDeleteIf sugar really does cause hair loss, I'm stopping today! I've never heard that before.
ReplyDeleteI knew sugar is not so good for our bodies, but I had no idea that it can do so much harm. Great article!
ReplyDeleteI guess not all sweets are really nice. Anything in excess is absolutely bad. This is a well informing post.
ReplyDeleteI am very careful about my sugar intake. I have cut out a lot of processed foods which has definitely helped.
ReplyDeleteSugar is very addictive. Most people do not notice it until they go through a sugar detox. Great informative post!
ReplyDeleteNot so long ago, my eating habits worsened and I could see how i was always tired and lacking energy! My hair was looking awful too! But since I got back to healthier habits, it's been much better!
ReplyDeleteWoah, I love sweets and I have never knew this before. Glad I came over this post. Now, i know why I am experiencing some of those symptoms.
ReplyDeleteYes! All wonderful tips! I needed to read this the day after Halloween so I stop eating all of my kids candy.
ReplyDeleteYes I now sugar is most dangerous one diabetic patient. My hubby is diabetic and I had gestational diabetes while pregnant with first one.
ReplyDeleteSugar can be really harmful especially consumed on a regular basis. Substitute sugar for honey or agave is much better.
ReplyDeleteSugar is very addictive. I've taken a lot of sugar out of my diet. I need to reduce the intake of sugar. May be its the cause of my hair loss.
ReplyDeleteI know sugar is bad but it is a necessary too... just reducing a bit would do the job I guess... I even think honey would be a great substitute 😊👍🏼
ReplyDeleteI've limited my sugar intake to never more than 6 teaspoons in a day for several years now. I will do it for the rest of my life. I must disagree with one of your tips to reduce sugar intake: "Drink fresh fruit juices." Fruit juices contain just as much sugar as colas and other sodas. Just because they are naturally occurring sugars does not make them good for you. Eat a piece of fresh fruit, yes, but do not drink fruit juice!
ReplyDeleteI actually like dark chocolate and have found a brand of chocolate that I like and appreciate!! Great post!!!
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