How sugar affects the body
“Regular sugar, called sucrose, belongs to carbohydrates and is considered a valuable source of energy. Once in the body, sucrose is quickly broken down into glucose and fructose, which then enter the bloodstream, nourishing the muscles and the brain,” recalls Anna Chernysheva, medical director of the Green Flow healing project. Photos of the most beautiful and delicious desserts in the gallery:
At the same time, sugar must be utilized just as quickly so as not to harm the body. That is, it is worth consuming a lot of sweets only with intense exertion or with increased mental work. Over time, excess sugar can cause various diseases: vascular atherosclerosis, diabetes mellitus and obesity.
Where is sugar found
Sugar is found in many foods, but not all are harmful. For example, fruits contain fructose. When they are consumed, along with fructose, vitamins and fiber enter the body, which are beneficial for the intestinal microbiome, and hence for immunity.
But there are foods that contain sugar that is harmful to the body. This is not only sweets, chocolate, cakes and buns. Many people are unaware of the presence of sugar in certain foods. Most non-sweet industrial products contain huge amounts of sugar. For example, sauces, ready-made soups, ham, sausage, bread, chips and even steaks.
The rate of sugar consumption
According to the World Health Organization, six teaspoons of sugar per day is just 5% of your daily caloric intake. It is safe to say that a modern person consumes his norm with unsweetened industrial products, unless he eats exclusively natural farm food. That is why nutritionists urge to refrain from additional consumption of sweets.
When sugar is good for the body
We all know how sugar affects the body – it gives a quick burst of energy and improves mood. This effect is explained by the fact that fructose and glucose are almost instantly absorbed in the digestive tract and quickly enter the bloodstream, and then spread through organs and systems. In response, the pancreas produces insulin, which distributes glucose throughout the cells and takes amino acids, primarily tryptophan, to deliver it to the brain, where it will be converted into serotonin, or, in other words, into the happiness hormone. Because of this, during a period of sadness or tension, hands are drawn to sweets.
Sugar can also be helpful for people with diabetes in a life-threatening condition of hypoglycemia. A small candy or a piece of refined sugar can quickly fix things.
When Sugar Hurts
When sugar consumption is exceeded in the body, the absorption of nutrients, including B vitamins, decreases. First of all, collagen and elastin suffer from it, which is why those with a sweet tooth age faster, their skin becomes flabby and not elastic, and wrinkles appear.
Among other things, sugar addiction reduces brain activity. Australian researchers from the University of Canberra, when scanning the brains of people with high sugar levels, found atrophy in areas associated with memory. Excess sugar stimulates the process of glycation, in which sugar molecules react with proteins, resulting in the formation of crosslinks, and proteins lose their functionality.
What to do if you constantly crave sweets
If a person constantly wants sweets, he needs to see a doctor. Such cravings may be due to micronutrient deficiencies. First you need to pass tests, including levels of glucose, iron and magnesium. Among other things, the desire to seize sweet sadness and anxiety can be associated with an eating disorder – this is already a reason to turn to a psychologist.
Are sweeteners harmful?
You can give up sugar, but the body does not like drastic measures. With the constant consumption of low-calorie sugar substitutes, the opposite effect can occur, a person, on the contrary, will really want it. As for artificial sweeteners, their dosages must be very accurately calculated so as not to harm the body. This is more difficult than dosing regular sugar.
Simply put, if you are a healthy person who takes care of yourself, it is better to monitor your diet and not exceed sugar levels. If you have diseases such as diabetes or obesity, then sweeteners will be a good alternative for you on the way to weight control and health.