HOW SUGAR AFFECTS YOUR HEALTH & BODY
The liver and muscles store carbohydrates in the form of long chains of glucose called glycogen, which at the necessary time, is transformed into glucose for energy production. Carbohydrates provide 4kcal / g and are available in foods such as table sugar (sucrose), fruits (fructose), vegetables, cereals and legumes (starch), Dairy products (lactose), among others.
While the intake of carbohydrates is essential for an adequate body metabolism, high sugar intake is associated with various pathologies such as overweight, obesity, liver disorders, behavioral disorders, diabetes, hyperlipidemia, cardiovascular disease, fatty liver, some types of cancer and dental caries. In addition, the consumption of sugars can contribute to the development of psychological disorders such as hyperactivity, premenstrual syndrome and mental illness.
BENEFITS OF SUGAR CONSUMPTION
Carbohydrates are involved in the regulation of various gastrointestinal functions such as the maintenance of an adequate gastrointestinal transit and the development of a favorable bacterial flora which prevents the intestinal proliferation of pathogenic microorganisms.
Carbohydrates have an important structural function since they are a fundamental part of the formation of DNA and RNA.
EFFECTS OF EXCESSIVE CONSUMPTION OF SUGAR
INSULIN RESISTANCE & DIABETES
Currently, the role of sugar intake in the development of obesity is attracting considerable interest in the global scientific community. Several studies have shown that the excessive caloric intake due to a high intake of sugar leads to the storage of this energy molecule in the liver as glycogen if the glycogen reserves are saturated the ingested sugars are stored in the form of fat which promotes weight gain and development of obesity.
High sugar consumption has been associated with an increase in triglyceride levels, visceral fat, high blood pressure, Insulin resistance, and decreased levels of HDL (good cholesterol).
These variations, individually and together, are related to the increased risk of suffering from cardiovascular disease.
ANXIETY & DEPRESSION
The relationship between excessive consumption of sugar and dental cavities has been proven decades ago by a wide variety of scientific research. The destructive process of the tooth is generated by the formation of acids (mainly lactic acid) product of the metabolism of fermentable carbohydrates by the microorganisms present in the dental plaque.
RECOMMENDATIONS TO REDUCE SUGAR CONSUMPTION
To this end, the American Heart Association (AHA) recommends reducing energy intake from added sugars to 100-150 kcal/day, expressed in grams of sugar, corresponding to 25 to 37.5 grams per day (no more than six teaspoons per day).
Below are some recommendations to reduce daily sugar consumption.
- Avoid the consumption of processed foods, soft drinks and energy drinks.
- Ingestion of fruits is recommended as a snack or in cases of anxiety.
- Avoid the consumption of refined flour
- Do not skip breakfast and avoid sweets between meals
- Use spices and seeds such as nutmeg and cinnamon to give a light sugary taste to beverages such as coffee, tea or milk.
- In the diet of children, do not mix sweet and salty foods to avoid adaptation of the palate to foods that are too sweetened.
- The consumption of honey is preferable to sugar.
- The intake of non-caloric sweeteners such as sucralose and aspartame is recommended to reduce the adverse effects of excessive sugar consumption