Is Refined Sugar Really That Bad for You?
Refined Sugar: There are lots of misconceptions about refined sugar, and what it does to your body, including whether or not it’s really that bad for you.
Most people have heard of the term high fructose corn syrup which has gotten a bad reputation as being unhealthy, but refined sugar itself can also do some damage to your body over time.
In order to learn more about whether or not refined sugar is healthy, read on to find out how it affects your body, how much you should be consuming, and when it’s okay to eat refined sugar in small amounts occasionally.
An Introduction to Sugar
Sugar is a natural substance found in many foods. But when people refer to refined sugar, they are talking about sugar in its most processed form: table sugar.
The type of sugar you eat has an impact on your health, so learning how to read nutrition labels will be important as you figure out whether refined sugar is safe for you or not. Here’s what you need to know about refined sugar and your health.
The Dangers of Adding Sugar to Your Diet
Research indicates that diets high in refined sugar are linked to health problems, including increased risk of heart disease and type 2 diabetes.
Studies have shown that people who eat higher amounts of added sugar tend to weigh more than those who do not; furthermore, they’re at greater risk of developing metabolic syndrome (and ultimately cardiovascular disease) as a result.
The problem with refined sugar is that it’s empty calories that don’t provide any essential nutrients or antioxidants—the same reason why soda consumption has been associated with heart disease.
As a result, research suggests it’s best to cut down on added sugars in order to improve overall health and reduce your risk of chronic diseases like cancer, heart disease, or diabetes.
Why You Need to Cut Down on Sugar
There are many reasons to cut down on sugar. For one, many people consume way too much of it—the current U.S.
Dietary Guidelines say women should have no more than 6 teaspoons of added sugar per day and men should have no more than 9 teaspoons per day.
When you drink a can of soda, eat a sugary cereal or snack cake, or put sugar in your coffee or tea, you’re getting far more sugar than you need in one sitting.
And all that extra sugar can lead to some serious health problems: Weight gain: Most Americans consume well over 100 calories a day from sweetened beverages alone.
Just one 20-ounce bottle of regular soda contains 200 empty calories—that’s nearly half a pound gained every week!
Avoiding the Hidden Sources of Refined Sugars
Many of us are aware that consuming refined sugars, such as white table sugar and high-fructose corn syrup, is bad for our health.
But it turns out they’re just part of a bigger problem: refined carbohydrates. Foods made with refined carbs may also contain added sugars—notably sucrose and/or high-fructose corn syrup—but even products that don’t contain these ingredients can still spike your blood sugar quickly and set you up to overeat throughout the day.
The best way to avoid refined carbohydrates is by reading food labels carefully. Some good sources of whole grains include whole wheat breads, brown rice, oats, quinoa and buckwheat.
Try to avoid processed foods like pastries or crackers that list any form of sugar among their first few ingredients. And when in doubt about whether a food contains any added sugars at all, check its Nutrition Facts label for both total grams of carbohydrate (including fiber) and how much comes from sugar specifically.
To lose weight safely but quickly try avoiding foods containing refined sugars whenever possible in favor of whole grains instead.
20 Sugary Drinks That Will Keep You from Losing Weight
Cutting down on sugar is a great idea. Too much sugar can increase your chances of developing heart disease, type 2 diabetes, weight gain and even cancer.
Excess sugar in your diet can lead to an increased risk of pancreatic cancer and colorectal cancer, which are among some of America’s most deadly cancers.
If you’re wondering how to cut down on sugars in a healthy way here are some tips. The best ways to reduce your intake of added sugars include:
Watching what you drink (choose water over soda), choosing low-fat dairy products over high-fat versions, reducing portion sizes and eating fewer processed foods.
In addition, these simple tips will help you lose weight without giving up sweet treats: bake more at home; try low-calorie desserts; opt for fresh fruit instead of candy; and watch out for hidden sugars in dressings, sauces and marinades.
How To Cut Down On Sugars in a Healthy Way
Sugars are found in many foods and drinks, such as cakes, breakfast cereals, fizzy drinks and even some fruit juices. It is important to keep track of how much sugar you have each day.
It’s easy to do by checking nutritional labels on packaged food and drink or by logging what you eat in a food diary. Sugars can contribute lots of calories with little nutritional value.
To cut down on sugars, use healthier alternatives to your favorite foods (such as wholemeal bread instead of white bread), try cooking with less sugar or sweetening with lower-calorie options such as honey or syrups.