15 reasons to stop sugar


Too much sugar is not good for your diet and health. Sugar is associated with obesity, type 2 diabetes, heart disease, certain cancers, acne, wrinkles and other signs of accelerated aging. But did you know that sugar is as addictive as cocaine, and it's bad for your liver and brain? More importantly, cancer uses sugar to promote their growth. National surveys show that sugar intake has increased dramatically in the past few decades. Americans now consume an average of 100 pounds of sugar a year. Americans consume about 20 teaspoons of sugar a day, more than 300 calories with sugar alone. From today on, there are 15 important reasons why you should reduce the sugar in your diet. Do you notice that the more sugar you eat, the more you want to eat? According to brain scans, sugar is as addictive as cocaine, California endocrinologist Dr Robert lessteger told CBS News Program 60 minutes. "When you eat sugar, it stimulates the release of dopamine in your brain, which makes you feel happy... Learning heroin may surprise you. Both morphine and sugar stimulate the same receptors in the brain. In his book sugar and fat: how food giants seduce us, Michael moss of the New York Times describes in detail how the food industry has led to the prevalence of obesity in the United States by injecting sugar into processed foods. Salt and fat make it more addictive and pleasing.

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2. "By promoting obesity and increasing insulin levels, researchers at the Albert Einstein School of medicine at the University of Yeshiva, who studied 5000 women for 12 years, found that elevated blood sugar levels were associated with increased risk of colorectal cancer 。 A 2010 study by researchers at UCLA's Jonsson Comprehensive Cancer Center found that pancreatic cancer uses sugar to activate a key cell pathway that drives cell division, helping cancer grow faster. Now listen to how famous chef Seamus Mullen can save himself by eating right. Sugar is hard for your heart. For your heart, you may think you need to concentrate on reducing sodium, trans fat and saturated fat, but it's a sweet food in your diet and may be harmful to your heart as well. Studies have shown that a diet rich in sugar or high blood sugar load is associated with an increased risk of heart disease. Too much sugar raises blood triglycerides, a fat that stores extra sugar calories, and lowers protective HDL cholesterol levels. Since all risk factors for heart disease are linked to excessive sugar consumption, the American Heart Association (AHA) recommends that Americans significantly reduce the amount of sugar added to help reduce the risk of type 2 diabetes, obesity and heart disease. The American Heart Association recommends no more than six teaspoons (100 calories) of sugar a day for women and no more than nine teaspoons (150 calories) for men.

read more: 14 of the most heart friendly foods. Sugar makes you fat. All sweeteners you add provide calories, but they lack essential vitamins, minerals and fiber. With the increase of sugar content in diet, the nutritional quality of diet decreased, while the calories increased. In addition, the study linked a high blood sugar (or high sugar) diet to increased waistline. Abdominal weight-bearing is one of the most dangerous recommendations for health because it is associated with heart disease and diabetes. If you haven't heard of fatty liver, think of foie gras in humans. Just as forced feeding and fattening ducks produce buttery livers, which are a well-known (and now controversial) delicacy in French cuisine, studies have shown that a high sugar diet can alter the texture of the liver. The liver is one of our largest and most complex organs and one of the main storage rooms for glucose in the form of glycogen. When you eat sugary food or drink, blood sugar rises, insulin is secreted, and the liver reacts to insulin by extracting sugar from the blood to produce glycogen. The liver then stores all the glycogen and processes it into fat. It is the excessive intake of sugar that increases the risk of nonalcoholic fatty liver disease. Fatty liver may cause type 2 diabetes, cardiovascular disease or other chronic health-related problems. Sugar increases the risk of kidney stones because sugary drinks are an important source of added sugar. Here's another reason to limit them: kidney stones. According to the study, drinking just one sugary drink a day increases the risk of kidney stones by nearly 25%. What's more, eating non cola drinks with sugar will increase the risk to 33% if they are juice drinks. Researchers followed nearly 200000 nurses for more than eight years, tracking their diet and history of kidney stones. Other beverages, such as coffee, tea, orange juice and wine, are associated with a reduced risk of mineral stones. The best advice in order to prevent the development and passage of these mineral stones and increase the intake of liquid, please pay attention to drinking water to meet most of your daily liquid needs.

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7. Sugar is bad for your smile They are right! When sugar mixes with naturally occurring bacteria in the mouth, it produces acids. According to the American Dental Association, the acid can attack teeth for 20 minutes or more. So unless you brush your teeth all the time, high sugar intake can have serious adverse effects on your teeth health. Sugary soft drinks are of particular concern in tooth decay because they contain not only a lot of sugar (for example, a can of coke contains about 10 teaspoons of sugar! They are also rich in citric acid and phosphoric acid. Any form of sugar is related to cavities, so whether you eat or drink it, it's better to eat less sugar.

read more : there are 10 ways to expose your face to health problems. Sugar depletes your brain. Although this study is preliminary, some studies have shown that high blood sugar can damage areas of the brain responsible for memory. It must be emphasized that in these studies, the main culprit is poor blood glucose control (not direct sugar intake), which is related to the decline of cognitive ability. However, excessive sugar intake (especially sugary drinks) and 2Type 2 diabetes, a disease characterized by uncontrolled blood sugar, is linked. Maintaining a stable blood sugar level - through exercise and a balanced diet - may be one of the keys to staying awake as you age. Yes - and a reason to go to the gym!

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9. Sugar makes your diet more "empty"


adding a little sugar usually makes healthy food more delicious. For example, imagine a teaspoon of honey in a cup of pure Greek yogurt. However, foods that often contain a lot of sugar have little nutritional value (soda, cake, candy, etc.). If your diet is high in sugar, you may use junk food instead of nutritious food, which has little to eat except a lot of empty calories. Make your calories count. By reducing the amount of added sugar, you will have more space in your daily "calorie budget" foods, rich in vitamins and minerals such as fruits, vegetables, overall income, fish, poultry and health oils. These foods give you the energy you need and help protect your health.

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10. Natural sweets are no longer good for you. Humans have evolved from a diet that provides natural sweetness in the form of fresh fruit. However, after sweeteners are found and injected into our food supply, our taste buds are full of sweets and drinks. When you eat a lot of sugary foods, such as candy and coke, strawberries or cherries, they are not sweet enough for you and may become unsatisfied. We are all born with a sweet tooth, but we want to make sure that these foods have a natural sweetness (rather than added sugar) and proper nutrients, such as fresh fruits, dried fruits and some sweeter vegetables, including carrots and beets.

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No.11. Too much sugar can cause acne, and the link between dietary factors and acne is controversial, but some studies have found a link between diet, which is considered "hyperglycemia," and acne. A high blood sugar diet is usually high in sugar and low in fiber. A typical American diet, rich in sugar, refined grains and low whole grains and fiber is considered a high blood sugar diet. In a recent review published in the Journal of the society of nutrition and nutrition, the researchers found that a hyperglycemic diet was associated with an increased incidence of inflammatory acne. The authors suggest that hyperglycemia may trigger hormones, which may also increase oil secretion and worsen acne.

read more: 11 skin warning signs to you. According to Dr Nicholas perricon, a dermatologist and health and aging expert, sugar can cause skin wrinkles. In terms of skin, "all forms of sugar (corn syrup, sucrose, high fructose corn syrup, etc.) are very harmful to the skin." Sugar breaks down collagen and elastin, the protein fibers that keep the skin tight and elastic. Collagen is a protein that spreads all over the body. When it's damaged, especially on your face, collagen and elastin dry and brittle. Christina Northrup, M.D., recommends not eating high glycemic index foods that increase insulin levels, such as those made of or including white powder and sugar, to minimize the effects of aging on the skin.

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13. Inflammation caused by sugar is the body's response to infection or injury, but also some bad habits, including smoking, lack of exercise, eating processed food and high calorie food. Many studies have found that sugar promotes inflammation in the body, which may cause a series of diseases, from type 2 diabetes to heart disease. In particular, refined carbohydrates, including sugar and white powder, white rice, white bread, pastry, cake, cookies, etc., may increase the level of Cytok, an inflammatory messenger. Ines. Try eating whole foods like vegetables, fish, poultry, olives and nuts to reduce inflammation. Sugar will make you feel hungry and eat more! A 2013 Yale Medical School study, published in the Journal of the American Medical Association, found that while glucose suppresses the part of the brain that we want to eat, fructose does not. The researchers found that fructose consumption "may promote overeating because it can't effectively inhibit food seeking behavior." Fructose is found in high fructose corn syrup, an ingredient in most sodas, soft drinks, and processed foods. According to Yale news, "fructose consumption has increased and obesity rates have increased in the past few decades." You know, sugar has many disguises, food manufacturers use more than 25 different calorie sweeteners in their products, but no matter what they call them, they all come down to one thing: add sugar to your diet. Some "camouflaged" sugars include: glucose, fructose, corn syrup, high fructose corn syrup, concentrated juice, sorghum, invert sugar, evaporated cane juice, corn sweetener, sucrose, maltose, galactose, lactose, polyglucose, mannitol, sorbitol, xylitol, maltodextrin and turbidity sugar. Other sweeteners added may contain a small amount of antioxidants, but are still considered sugar, including honey, maple sugar, molasses, Agave, raw sugar and brown sugar.

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