If there is one word that is always associated with unwanted weight gain and diabetes, it is sugar. A regular constituent of our foods, this sweet-tasting compound is made of soluble carbohydrates. It is also available in the form of sucrose, a disaccharide made of glucose and fructose. The bad thing about it is that it not easily soluble in our bloodstream and can cause fat accumulation in most people.
Everybody knows that sugar is the biggest culprit when it comes to weight gain since it is extremely high in calories and also harms insulin (fat storing hormone) and blood sugar levels. However, it is not always bad because not eating any of it would cause your blood sugar levels to fall, and you would be left powerless and unable to even stand up properly.
Sugar does contain too many healthy nutrients, as you can see for yourself:
Sugar (sucrose), granulated
Nutritional value per 100 g (3.5 oz.)
Energy -- 1,619 kJ (387 kcal)
Carbohydrates -- 99.98 g
Sugars -- 99.91 g
Dietary fiber -- 0 g
Fat -- 0 g
Protein -- 0 g
Vitamins -- Quantity -- %DV
Riboflavin (B2) -- 0.019 mg -- 0.02
Minerals -- 1 mg -- 0
Calcium -- 1 mg -- 0
Iron -- 0.01 mg -- 0
Potassium -- 2 mg -- 0
Water -- 0.03 g
The above values are taken from Wikipedia and are verified by USDA.
Persisting with a high blood sugar diet for a longer length of time can wreak havoc on your health and fitness. The worse may happen with the inclusion of the so-called “healthy foods.” It may appear harmless to have them (or even nutritious at first), but that does not make them any less dangerous than anything else.
Tip: We recommend checking with a virtual wellness expert if you have are a compulsive eater or if you have been experiencing higher levels of anxiety for quite some time now.
Don’t get deceived by fat-free milk as one cup of it has 12g of sugar. Rather than going for cow’s milk, you should opt for soy or almond milk, since both alternatives have nearly half the sugar content in comparison to cow’s milk.
Breakfast is the most important meal of the day and it is advised not to spoil it by opting for commercial breakfast options (cold cereal, instant oatmeal, healthy cereals, toaster pastries, etc.), which usually have high sugar in disguised form. We recommend going in for options like whole eggs with veggies, protein shakes, etc.
Fast food is a big no-no for people who want to lose weight. The bread that is used to make the sandwich contains sugar, the sauces used as toppings have sugar and even the meat that is added has sugar content. So from next time instead of going for a sandwich prefer a salad with olive oil and vinegar as a dressing!
Everybody loves ketchup since it is tastes good with every kind of food. While enjoying the taste we tend to forget that most of the tomato-based foods are filled with sugar. Can you believe that 1 tbsp. of ketchup has 1 tsp sugar, using this you can calculate for yourself how much-hidden sugar you are consuming? Considering health and weight loss as a priority, you can opt for mustard sauce rather than going for tomato sauce or ketchup.
One cup of your favorite marinara sauce contains 14.5g of sugar and that too majority of it is artificially added. Instead of buying packed spaghetti sauces, you can opt for homemade pesto sauce, Bolognese sauce- it is high in nutritional value but has lower sugar content.
You might be thinking that yogurt is healthy food but it is important to know that some types of flavored yogurts have more sugar in a single serving than the amount of sugar that is there in a serving of ice cream. For a healthier choice, you should go for yogurts that are free of hormones or antibiotics and are plain in flavor. You can add your favorite fruits atop it and enjoy it without any fear of added sugar.
Also read: 2 Healthy and Organic Breakfast Recipes
It is obvious that fruit juices are laden with sugar, but what is worth noticing is that vegetable juices are no exception. A glass of packed vegetable juice has about 8g of sugar per serving since it contains a large amount of apple juice which is high in sugar. There’s no need to drink sugar and calories when you have a better option to blend a leafy smoothie, which is full of nutrition minus the sugar.
Easy-to-go protein granola bars that are marketed as healthy are the ones having disguised sugar in the form of evaporated cane juice, brown sugar, agave, and honey. So to avoid the intake of added sugar skip the granola bars and go for fresh fruit with peanut butter dipping, when looking for a quick snack!
Stopping at a drive-thru for a quick coffee drink is a pleasing idea, isn’t it? But what is not that pleasing about the idea is that your favorite latte has more sugar as compared to a doughnut. It’s time that you start enjoying your daily cup of joy without any sugar, i.e. black since it is the best way to enjoy and appreciate the taste and aroma of a coffee bean.
Even the bare minimum necessity of everyday routine is not free of sugar. Two slices of whole wheat bread have around 8g of sugar. Rather than filling your sandwich stuffing into bread, you may opt for whole wheat pita which has only 0.5g of sugar.
Salad is a great way to improve health since it has a lot of veggies and is extremely rich in nutrition. They are counted as diet food but the dressings used to enhance its taste have high sugar content. You should thus read the labels before buying the store dressings and avoid dressings containing high fructose corn syrup or some other type of added sweetener.
Tip: Even better if you could make your dressings using olive/avocado oil, vinegar, and fresh herbs!
The whole process of making a dry fruit aims at zapping out the vital nutrients of the fruits which are responsible for making it a healthy choice. With the nutrients even the taste goes down- this is usually compensated by adding artificial sugars, sulfites, glucose syrup, fruit juices, and sorbic acid. Some manufacturers create flavors that are enjoyable for taste buds, but less friendly to your waistline.
Even your favorite sport or energy drink is not that healthy you consider it to be. According to a study done at Harvard, most sports drinks fall under the “drink sparingly and infrequently” category and they can add up to 50g of sugar in a mere 12oz. of serving.
The energy boost you get after consuming these drinks is also because of the sugar rush your body is experiencing. So it's time to say no to all the energy booster drinks available in the market and rather go for traditional options including lemonades, leafy smoothies, etc.
No, we are not talking about oatmeal cooked up the traditional way rather we are pointing towards the packed oatmeal and the ones that are being served by famous fast-food chains including McDonald’s, Panera, etc.
The convenient options to have healthy food like oatmeal are generally laden with sugar, maple syrups, and many other added sugar substitute. So if you go for any option other than the old-fashioned way you are harming your body rather than doing any good!
The 1990s was the time when the world was mesmerized with low-fat diets. The problem with such variants is that after removing the fat content in them, the resulting mixture tends to lose its taste. Consequently, many manufacturers compensate for it by adding artificial sugar to make it palatable.
This makes it quite obvious that one should always opt for natural products with full fat to avoid the intake of added sugar. Anyways a little bit of fat isn’t that bad for the body, what say?
Our virtual healthcare experts advise you on the following ways to reduce your blood sugar levels:
Workout six days a week
Manage the intake of carbohydrates and fats in your food
Eat more fiber
Stay away from junk foods and drinks
Exercise portion control
Eat foods that have a low GI
Manage stress with Yoga and Zen
Sleep more than six hours every day
Stay happy, free from anxiety
The consumption disease, or Tuberculosis, is a disease caused by bacteria. It attacks the respiratory system (or the lungs). This disease was first detected at the turn of the 20th century and caused thousands of calamities in the United States then.
Its cure was found by Selman Waksman in 1943. He discovered a medically active compound called streptomycin that neutralized the bacteria and corrected the strains caused by it. Ever since then, the disease has been on a constant decline in most parts of the world.
The American Heart Association (AHA) recommends not taking more than 6 teaspoons or 24 grams of sugar for most women and not taking more than 9 teaspoons or 36 grams for most men.
No one can deny the fact that sweets are delicious and irresistible. As we know the rule of life, anything that is liked by our taste buds may be bad for the health. You can’t even imagine the level of hazardous impact an excess intake of sugar could make on your body and once you know it there are high chances that you will never look at it the same way.
Today we have got the signs which will help you in identifying if you are eating too much sugar. Check them out now –
The more you eat it there are high chances that the more you will crave it. This is a vicious and addictive cycle since you eat sugar-crave sugar- eat sugar again. This is not only because your taste buds enjoy the sugary taste but also because eating something sugary gives you an instant high.
However, it is just as quickly followed by a crash. When you eat something sweet, there is a hormonal change in your body that’s like an up and down wave- this triggers your body to have more of it.
Excess sugar means extra empty calories since there is no filling nutrient in sugary items. Every intake of sugar also triggers the release of insulin, a hormone that plays a big role in weight gain. When you increase the intake of sugar it leads to insulin resistance in your body. This means that your body can’t respond to normal amounts of insulin properly and therefore can’t use sugar the right way.
It does not end here, when the pancreas works in overdrive for too long it can result in diabetes. Eating too many sweets and sucrose for longer lengths of time can cause your kidneys and liver to malfunction- and the damage is often irreplaceable.
Tip: You should consult a virtual healthcare expert promptly if your medical tests indicate less than proper functioning of your kidneys and liver.
There are high chances that a spike in insulin caused due to increased sugar intake can set off a hormonal cascade that can lead to a breakout like acne or rosacea. If you are taking a lot of sugar it can start showing on your face in just a few days. Rather than going in for other skin treatments for your unruly skin, it is recommended to get to the bottom of the actual cause.
Your body is the reflection of what you eat. After the initial spike in insulin that causes a high, there is an inevitable crash. The stability of energy depends on how stable is the blood sugar level – when you consume too much sugar, the highs and lows of your blood sugar lead to highs and lows of energy.
When you intake too many sugary items your body is not getting enough protein and fiber both the nutrients that are important for sustained energy.
This is a common symptom of low blood sugar levels. When you intake a lot of sugar, there is a rapid rise and fall in blood sugar rather than gradual. Poor blood sugar control is a major reason for cognitive issues and impairment. As it continues, the person also gets in the risky zone of making improper decisions or even collapsing midway!
The main reason for tooth decay is the acid that is produced when the bacteria chow down on food particles in between the teeth. Eating too many sweets can impact the pH levels and throw off the natural ecosystem which is responsible to maintain a healthy balance of bacteria. This gives the bacteria a chance to grow which ultimately results in cavities.
Eating too much sugar makes a major impact on your taste buds making them weak. The sugar tolerance goes up and you need more and more of it to satisfy that sweet craving. It becomes difficult to get back to the normal base level once your taste buds need lots of sugar to feel like something is sweet.
If you cut back sugar, in the beginning, you are bound to suffer but eventually, it will help in lowering your tolerance again and make you content with minimal sugar.
Stay upto date with our latest news and products.
Your email is safe with us, we don't spam