You Will Never Drink A Coca Cola Again After Watching This Video
Experiment: 21 Sugar Free Days to Change Your Life. What for?
By Maria Bolshakova, leading nutritionist at Beauty SPA by World Class:
Everyone is well aware of refined sugar, which has become a part of our life. We add it to tea, coffee, cereals, we love sweets, jams and preserves, fruit juices, sugary carbonated drinks, etc., and at the same time we get up to 250-500 g of sugar per day, without even noticing it (at the norm of everything 30-40 g per day, including the one that contains fruits and all the food of the daily diet).
Refined sugar contains sucrose (glucose molecules at 99% + fructose), it is a simple carbohydrate, that is, quickly and easily absorbed by the body.
Let's talk about carbohydrates
Carbohydrates are organic substances, which include carbon, hydrogen and oxygen atoms. It is the main source of energy for the human body, for muscle activity, heart and brain function.
Carbohydrates are simple and complex.
- simple includes: monosaccharides (glucose, fructose, galactose) and disaccharides (sucrose, maltose, lactose).
- Complex carbohydrates - polysaccharides - are subdivided into starch (starch, glycogen) and indigestible - dietary fiber (fiber, pectins).
Refined sugar contains sucrose (99% glucose molecules + fructose), it is a simple carbohydrate, that is, it is quickly and easily absorbed by the body.
Simple carbohydrates provide our body with only short-term energy, while complex ones are capable of providing slowly releasing force. Dietary fiber is a nutrient substrate for beneficial intestinal microflora and is indispensable for the normal functioning of the gastrointestinal tract.
Why is excess sugar in the diet so dangerous?
Adding sugar to food increases the overall calorie content, while the nutritional value of the dish does not change, that is, the content of protein, fatty acids, vitamins and microelements remains the same. Excessive intake of simple carbohydrates (more than 25% of the daily calorie content) leads to a relative deficiency of B vitamins, lipoic acid. With such a diet, the body's need for a number of trace elements (iron, magnesium, etc.) also increases.
Sugar and diabetes
Sugary foods cause a spike in blood glucose levels, which in turn leads to the release of insulin (by the cells of the pancreas). In the future, it contributes to a strong decrease inequal to sugar and new signals of hunger appear. With such a diet, the feeling of satiety does not occur, and the person is forced to eat sweets again, a vicious circle arises. The cells of the pancreas responsible for the production of insulin are depleted, and there are conditions for the development of diabetes mellitus in those predisposed to it.
Sugar and overweight
Daily intake of 50-70 g of sugar ( calorie content will be 200-280 kcal) will ensure its transformation in the body into 40-45 g of reserve fat. Thus, in a year, you can gain an additional 14 kg of adipose tissue!
Eating on sweets leads to an increase in the amount of triglycerides (fats) in the blood. This primarily applies to people with low physical activity. Elevated triglyceride levels are a major risk factor for the development of atherosclerosis, heart disease, obesity.
Sugar and atherosclerosis
High blood glucose levels and a subsequent increase in triglycerol levels are one of the key factors of atherosclerosis. This destroys the inner lining of the arteries.
Sugar and chronic fatigue syndrome.
And again, hypoglycemia develops due to the increase and decrease in blood glucose levels. This leads to serious consequences: blood pressure drops, heart rate increases, a strong feeling of hunger arises, anxiety, aggression appear, and the state of health worsens. The person consumes sugar again, and the picture repeats itself. In such conditions, the body cannot recover either after rest or even after quality sleep. The increasing feeling of fatigue becomes chronic over time.
Sugar and the immune system
As a result of excessive consumption of sugary foods, there is a decrease in immunity. The ability of leukocytes to destroy viruses and bacteria is reduced. In addition, sugar is a breeding ground for microorganisms.
Sugar and caries
It's no secret that frequent consumption of sugar and sugar-containing foods contributes to dental caries.
And when can sugar be useful?
Since carbohydrates are the main source of energy for muscle activity, simple carbohydrates with a high glycemic index can be used in the form of natural drinks or sports cocktails during prolonged and intense exercise.
Until recently, fructose was considered a good sweetener - it is slowly absorbed, and insulin is not required for its absorption. But a number of studies have shown that its use in large quantities (more than 90 g / day) promotes the conversion of this monosaccharide into fat.
Today, stevioside, an extract of honey herb, which is 300 times sweeter than sugar, is recognized as the optimal sweetener ... Modern industry produces it in convenient forms - in the form of powder and syrup, so that it can be used with easefor the preparation of desserts and any dishes.
Both excessive and insufficient intake of carbohydrates leads to metabolic disorders. So you shouldn't give up carbohydrates in your diet, you should limit your consumption of pure sugar and products that contain it.