Too much sugar isn’t good for us. That is something most of us know nowadays, even if many of us choose to ignore it. However, what are the actual effects of sugar on the body, and how much danger do we put ourselves in by ignoring guideline amounts?
Consumption Guidelines
Guidelines on healthy sugar intake change a lot, but currently, the recommended daily amount is 5% of the calories gained from carbohydrates. That equates to about 30g every day. Now in a realistic situation that is a tough amount to stick to without basically quitting sugar altogether, but it is a wise move to keep track of your sugar intake and keep it as low as possible.
Fast Weight Gain
So, in an ideal world you should keep your sugar intake down to the bare minimum, why is this though? Well, one big issue with sugar is the huge correlation it has with overweight individuals. Since sugar is high in calories while providing minimal nourishment, it’s very easy to go overboard with sugary treats, resulting in an eating loop. The eating loop can become an issue, as it leads to a continual overload of calories, which in time will lead to fat being stored up. Basically, if you’re ever looking to lose some weight, start by cutting sugar down in your diet.
Endless Appetites
When it comes to eating, some of us consume more than others. In part, this is down to our genetic make-up, but not fully. What many people don’t know is that a hormone called Leptin controls when we perceive ourselves as being full. However, with time it is possible to build up a leptin resistance if your over-eat, which can make it tough to feel sated on a healthy diet.
Now, of course, Leptin resistance is something you want to avoid, but where does it link to sugar? Well, research has shown that high fructose consumption can directly lead to higher levels of Leptin in the body. The more Leptin about the more resistant your body becomes to it. It is important to say that the research that discovered this was conducted on rats, but it is likely the link transfers to humans too.
Tips for Cutting Back
Sometimes getting started on the road to a healthier life is the toughest part. So, where should you begin cutting out sugar? Well, the obvious starting point is with any sweets or unhealthy desserts. By no means do you have to leave them behind entirely, but it would be a good move to make them weekly treats instead of daily standards.
Other areas to cut back on are fizzy drinks and sugar boosted juices. They may taste nice, but they contain tons of sugar and don’t serve as an excellent form of hydration. If you’re thirsty try sticking to water, or if that’s too bland consider investing in a juicer.