It is the most consumed substance in the history of food, and the most favorable flavor that tastes have met, and it is nonetheless the most dangerous to health, as sugar provides high calories to the body without providing it with nutrients, and therefore its entry into the body is associated with weight gain, heart disease, obesity and type diabetes. Second, what does sugar do to our bodies?
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A study by the National Center for Scientific Research (CNRS) revealed that 90% of laboratory mice prefer water with sugar over cocaine, which explains our obvious addiction to sugar, and thus our feeling difficult to limit its intake, as quitting sugar is accompanied by withdrawal symptoms such as irritability, anxiety and depression for a period of up to Up to two weeks, and numerous studies have shown that excess sugar in the body limits the body's ability to maintain higher energy stores.
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The World Health Organization recommends that the percentage of calories that we get from sugar daily should not exceed 10% of the calories that enter our bodies, which means 25 grams per day (or six teaspoons), so it is necessary to observe the other images in which sugar enters our bodies without any We know, it is not only found in sweets and candies as we might think;
But it is also hidden in yogurt, cereals, bread and sauce.
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We have to read the ingredients for the products we eat. A small cup of fruit-flavored yogurt contains approximately 6 teaspoons of added sugar, which is the amount the American Heart Association recommends consuming in a full day, and foods such as cookies, butter, and soups are also common sources For sugar.
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We also have to be careful here, as some food legislation allows the ingredients written on the package not to include the ingredient sugar directly, so substances such as sucrose, fructose, fructose syrup, corn syrup, dextrose, molasses and honey are written, which are all other words equivalent to the word sugar.
Another simpler way to discover the entry of the element of sugar in our food is to observe the nutritional schedule of the product, and it requires an amount of information that you have about the amount of sugar contained in each type of food, so that you follow the percentage of sugars in the nutritional table written on the package, so that you can know whether it is The natural percentage in it, or is it more than this percentage, which means adding sugar? For example, natural yogurt usually contains no more than 4% of sugar (it is one of the components of milk), so if the yogurt contains 13% of sugar, this means that there is added sugar even if it is not written between the ingredients. (5)
Nutritionists emphasize that sugar is not an essential nutrient that should be consumed directly.
Under normal circumstances, our bodies are able to regulate the level of glucose in the blood, so it is advisable to start reducing the rate of sugar consumption little by little, and to replace it with foods that contain more complex forms of sugars, such as complex starches or even legumes, etc., so what happens in your body when Completely stop eating white sugar?
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You will look younger
Collagen and elastin are the two main proteins that give our skin the appearance of youth, so we want to preserve them as much as possible, and as Anthony Yoon, a plastic surgeon in Michigan says, sugar causes collagen and elastin molecules to be destroyed in the skin and so aging creeps in quickly.
You will be happier
Although eating a piece of sugar-rich chocolate gives us a feeling of happiness, it is a temporary feeling, and what actually happens is that the increase in blood sugar levels increases our sense of depression, says Megan Gilmore, a nutritionist in Kansas City, as he confirms: "Sugar may cause a chronic inflammation that affects the Brain function, and if you reduce the amount of sugar you eat, you will notice an improvement in your ability to focus and an improvement in mood after a week or two.
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You will lose weight
According to data from the Harvard School of Public Health in Boston, about 22 tablespoons of added sugar enter our bodies daily, which means 350 calories, and with eating this amount of sugar the body stops feeling satisfied and demands more, but when you replace nutritious foods with sugar, your body will know when to stop It sends signals to the brain that it's getting enough food, so the weight gradually decreases without you making an effort.
It will increase immunity
You will become less prone to colds, and your symptoms of allergies and asthma will decrease, as stopping eating sugar gives the immune system more strength, and a study published by the American Journal of Clinical Nutrition found that eating 100 grams of sugar reduces the ability of white blood cells to kill bacteria by up to 50%, And that this effect may last up to 5 hours.
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The risk of developing diabetes will decrease
Giving up sugar allows detoxification systems to work in the body, explains Mac Albanza, a nutritionist and director of the Massachusetts Detoxification Program: "In two hours without sugar, the pancreas reduces insulin production, and the liver will begin to process the accumulated toxins."
And it may take longer if your body resists insulin, which is a situation that precedes diabetes and in which the body produces insulin but does not use it properly, and here the person may need five weeks before these symptoms disappear and the damages of white sugar are eliminated.
Longer lifespan
A study conducted in April 2014 revealed that those who ate more sugar were more likely to die of heart disease than those who ate less.
The high level of glucose after eating sugary foods increases the secretion of insulin, which causes an increase in the activity of one of the areas of our nervous system, which in turn leads to an increase in blood pressure and heart rate. Also, sugar increases the levels of triglycerides (unhealthy fats) in the blood and thus increases the risk of disease the heart.
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In a video watched by nearly 40 million viewers around the world years ago, Dutchman Sasha Harland recounted his experience of giving up sugar and fast food for thirty days, and summarized the experience by saying: "It meant a bad mood in the beginning, and more energy at the end."
Sasha had to completely stop consuming the calories his body did not need, and he had already lost 4 kilograms during this month, also decreased cholesterol by 8%, and became more able to wake up full of activity.
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On the first day, you will have to get rid of all the sweets in your home, and your office drawer, get rid of even small sugars and sweetened juices, and there will be a new system in which you dispense with the calories that your body does not need.
When you feel that your blood sugar level is too low, this means that you did not eat a meal at the time or that you did not eat enough protein to stabilize the blood sugar level, and here you can snack on nuts and dried fruits, healthy fats in nuts and natural sugars in fruits They will restore balance to your body.
If you feel tired or sleepy - instead of looking for a piece of candy for energy - drink coffee or tea.
Girls can also rely on soybeans, fruits and dark chocolate to overcome the craving for sweets to combat insomnia and headaches, which are sometimes caused by premenstrual syndrome.
Finally, you have to realize that white flour, white rice, white bread, and pizza are mainly sugars as well, so make sure to eat brown rice, cereal bread and quinoa instead.
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Food industry owners offer fruit or fructose sugar as a healthy alternative that can be added to sweets or tea and coffee, but it is now known that consuming them negatively affects the gut microbes and causes digestive problems such as flatulence, diarrhea, decreased cardiovascular health and increased liver fat. It also does not contribute to weight loss or diabetes prevention as we might think, besides, it means you are accustomed to the sweet taste, which is not considered a solution.
Therefore, diabetics and overweight people are advised to eat less of them, and to choose a good quality free of fat that is added to get a cheap product of fructose sugar, and in general it is one of the options that are considered better than white sugar, but it is not considered a healthy alternative to it.
(12) Also, experts do not recommend resorting to artificial sweeteners such as aspartame because they cause withdrawal symptoms, and to reduce symptoms associated with sugar withdrawal through exercise.
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Finally, experts advise not to eliminate the sources of sugar from our diet, and to obtain it from sources such as rice, potatoes and fruits, because avoiding it completely and relying on fats only as a source of energy may cause ketosis (a disease that results from the accumulation of ketone bodies in the blood) and a low rate Glucose that reaches the brain cells, which sometimes leads to weakness, tremors and fainting, sometimes due to hypoglycemia.
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Sources:
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