Although sugar tastes good, negative opinions about its consumption continue to grow amid health concerns. Naturally, you can find it in any food containing carbohydrates, such as dairy, fruits, grains, and vegetables. Despite the controversy surrounding its impact on health and wellness, eating whole foods containing natural sugar is considered okay.
In particular, plant foods contain high amounts of essential minerals, antioxidants, and fiber, while dairy foods have calcium and protein. Moreover, sugar gives your cells consistent energy as your body slowly digests these specific foods. Likewise, high consumption of vegetables, whole grains, and fruits could reduce the risk of getting chronic diseases such as heart disease, certain cancers, and diabetes.
Sugars in the American Diet
Even though sugar has some benefits, its overconsumption can cause many potential health benefits. Primarily, manufacturers adding it into foods may harm health and wellness, but they have an extended shelf life and improved flavor. Specifically, American diets contain the highest sources of soft and fruit drinks, cereals, flavored yogurts, sweets, and other processed foods.
Not only is sugar added to these foods, but they’re also present in food that isn’t considered sweet, such as bread, ketchup, soups, and cured meats. The National Cancer Institute states that adult men typically consume 24 teaspoons of sugar daily, equalling up to 384 total calories. While its excess can impact diabetes and obesity, it can seriously affect people’s heart health.
The JAMA Internal Medical Study
https://gty.im/2165541045
JAMA Internal Medical published a study in 2014 revealing a link between high-sugar diets and high death rates for heart disease. For 15 years, his study showed that people who were given a range of 17% to 21% calories with added sugar experienced a 38% increased risk of death from cardiovascular disease. Basically, this reveals that higher intakes can lead to higher rates of heart disease.
So far, sugar’s impact on heart health is still widely misunderstood. However, researchers have found various connections. Specifically, the liver gets damaged by its overconsumption as it tends to break down like alcohol and can turn carbohydrates into fat. In time, people who overconsume it may have greater amounts of fats, leading to liver disease, diabetes, and an increased risk of getting heart disease.
Beware Risks of Sugar Overconsuming
Similarly, overconsuming sugar increases blood pressure and chronic inflammation, which also leads to heart disease. Regarding beverages, their excess sugar can cause severe weight gain as it can shut down the body’s appetite-control system. This happens as calories within solid foods produce a more negative reaction within the body than liquids.
Health professionals recommend that you shouldn’t consume sugary foods that meet the 5% of the calories you intake from foods and drinks daily. Overall, you should seek foods with natural sugar, such as syrups, honey, and unsweetened fruit. With that said, you can’t go wrong with putting lots of smoothies and vegetable juices into your diet to sustain good health and wellness.
What Makes a Healthy Diet
Generally, you should cut down on sugary foods and beverages by keeping them in your recipes and dietary plans. Instead of sweetened beverages, you should replace them with water, low-fat milk, and sugar-free drinks. Likewise, you should use low-fat spreads and jams rather than sweetened syrup and marmalade. Besides checking food, ensure you keep an eye on nutrition labels as well as they list the ingredients reducing your free-sugar intake. When inspecting these nutrition labels, keep note of its amount in the part listing carbohydrate information. Most healthy diets get their calorie intake, such as starchy or whole grain foods, fruits and vegetables, and free-sugar foods.
Disclaimer: This article is intended simply to provide information. It does not replace the medical advice of a physician or other medical professional. Please speak with your doctor or therapist if you have any questions or concerns.
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