Biomedical

Sugar in your diet. How much is too much?

When we talk about sugar we usually talk about foods, high in sucrose, or most frequently now high in high-fructose corn syrup. Those processed foods, that contain “empty calories” as some say, have usually little nutritional value and contain a lot more sugar than the amount you are supposed to consume in a day. If you add the fact that in some cases due to convenience people tend to consume such foods twice or more within a single say, you end up with some consequences.

If the calories you consume, come from such products, with low nutritional value, you end up with problems and an inadequate diet. Frequently you end up consuming a lot more calories than you need. This leads to obesity, insulin resistance and then diabetes.

And we do see this problem very often today. It is very common for people to reach at this point. On the other end you get people obsessed with fitness, following weird diets, saying that sugar is the worst thing you can consume. As always with the extremes though, the answer is somewhere in the middle.

Sugar is present in many natural products, like fruits. And of course even too many fruits can be as bad as too much soda. The only difference is that along with the sugars when you eat foods you get some vitamins and nutrients that you need. With soda on the other hand you get just sugar, and lots of it.

But the answer is not to avoid sugar even from fruits. The answer is balance. It is not as eas as saying no to some foods entirely. If you do have some sugar in your diet it better be from fresh fruits, and if you do have a cheat day, it’s not like you’ll get cancer from some extra sugar.

Most of the studies show that only extreme and prolonged exposures to increased sugar levels lead to issues. But do keep in mind that sugar in a diet with a lot of processed foods can be hidden and can accumulate fast. And that sugar can induce effects similar to alcohol and even induce a low inflammatory response that is not ideal for your body. In very simple words, you will end up inducing a lot of unnecessary cellular damage to your body.

This is what i found from recent studies, tell me your opinion and your thoughts in the comments below and if you are interested you can check the sources for this article.

Sources: Effect of Dietary Sugar Intake on Biomarkers of Subclinical Inflammation: A Systematic Review and Meta-Analysis of Intervention Studies , Public health: The toxic truth about sugar

Image: https://commons.wikimedia.org/wiki/File:Sugar_2xmacro.jpg

 

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