Sugar! Sugar! Sugar! How nice it is to even read or write this name!? It is such an addiction. From starting our day with a sugar packed coffee to ending our day with a delightful sorbet, we all are addicted to the refined sugar since childhood. Is it really adding that sweetness to our life? Not at all. It is as dangerous as a drug. You will quit the refined sugar instantly after knowing the harm that is doing to your body.
It is the usage of chemicals like Sulphur, Calcium hydroxide & Phosphoric acid in the process of manufacturing the refined sugar which is making it nutrition less and moreover turning it into a modern-day evil spirit for health.
In this blog we will discuss,
The process through which the sugar is affecting our body.
Ten serious health concerns due to the consumption of sugar.
Healthier alternatives for refined sugar.
Secret tips & tricks to quit sugar.
Glycation
Glycation is a chemical reaction where the sugar binds to the hemoglobin, amino groups of protein & lipids to form perilous Advanced Glycation End products (AGEs). Whenever we consume excess sugar, it gets attached to the red blood cells (RBC) in our body making them rigid & sticky to pass through the capillaries. The flexible nature of RBC which plays a key role to carry oxygen & collect carbon dioxide from the tissues gets affected which leads to several health worsening conditions.
Ten Health worsening facts:
1. Diabetes & Gangrene.
Are you that person who adds sugar filled desserts, candies and sorbets in your daily routine? Then this information is for you. Excessive consumption of Sugar leads to type 2 Diabetes which causes the blood sugar spikes and leads to dangerous conditions like Gangrene. Due to the Glycation, the attached sugar molecules to the red blood cells makes them rigid to reach tiny capillaries. As it is the RBC that should carry oxygen to the tissues and organs, damaging them may lead to deprivation of oxygen which causes pain and numbness, burning sensation in toes and finger tips which may lead to Necrosis and Gangrene. The body turns into a home for pathogens which can survive in environment with low oxygen levels & may cause severe infections in the body. How sad it is!
2.Diabetic Retinopathy & Cataract.
Take care of your eyes man! Immoderate levels of sugar intake can affect your eyes too. Shocking!? There is a saying that ‘of all sensory organs, eyes are the most important’. But your eyes get damaged due to the sugar. It is the RBC that should supply blood to nerves of the eye which when damaged due to glycation sabotages the tissues and blood vessels of eyes leading to Diabetic Retinopathy. It includes vision problems and can lead to blindness at times. High blood sugar levels can alter the structure of lens in your eye & may increase the chance of developing Cataract. That white crystal can darken your vision! Oh my God!
3. Deteriorates Oral health.
Who don’t love desserts? Especially after having lunch or dinner, satisfying our sweet tooth feels like heaven. But the sugar in that dessert can actually deteriorate your teeth and worsens your oral health. After having the foods that contain sugars, the sugar moieties integrate with saliva and bacteria in your mouth which leads to plaque on teeth. The enamel of your teeth gets dissolved and may cause cavities in the gums. You have a beautiful smile which can be ruined by sugar. Scary right?!
4. Ageing of skin.
Youthful and Flawless Skin! Do you love this word & dreaming for a youthful skin? Everyone’s dream is to have a healthy skin irrespective of the age. Especially, women! They love youthful skin which can actually make them look younger. But do you know, that sugar is removing that glow from your skin? Yes! Sugar is one of the worst enemies for your skin. It breaks down the collagen and elastin in your skin and brings that ageing. Collagen is one of the most important proteins in your body which is responsible for the tightness of skin. Glycation can literally kill the collagen which leads to wrinkles, acne, and can pull out your skin complexion. Nightmare!
5. Insomnia
Do you love to have an undisturbed 8-hour sleep? The energy after having that complete sleep is unmatchable & priceless, right! But, extreme amount of sugar consumption can disturb the quality of your sleep which leads to numerous health problems. Whenever there is a spike in blood sugar levels, Insulin comes to the rescue and drop down the blood sugar. The release of Insulin accelerates the production of various stress hormones like Adrenaline and cortisol. They can interrupt the production of melatonin which is very important for a sound sleep. A disturbed sleep can affect you physically & mentally. Sugar destroys everything. Gosh!
6.Obesity
Food is an emotion, right? And also, food is one of the five basic needs for human beings. It can be a medicine or toxin depending up on the quantity we consume. More intake of sugar triggers pancreas to release more insulin. This compels the sugar which is stored in the form of glucose that is present in the blood to enter cells. This leads to depletion of glucose levels in your blood and generates hunger which is followed by an excessive eating that accelerates weight gain. This cycle continues which coaxes obesity. Savage!
7. Ruins Heart health.
Heart is a crucial part of human body. Any difficulty in its function can result to serious health complications. Consumption of Sugar can ruin your heart health by promoting chronic inflammation which leads to stress on heart and blood vessels. This can cause heart strokes.
And also, Glycation causes red blood cells to release iron from them which interferes with oxygen in your body which creates rusting that can make mini holes in arteries resulting in clotting. Brutal!
8. Damages Kidneys.
Kidneys are pivotal organs of human body. They are composed of millions of tiny filters called nephrons. High blood sugar levels cause glycation which can damage the blood vessels in your kidneys and nephrons thereby resulting in their malfunctioning. Alarming!
9. Makes you lethargic.
I hate being lazy, because they create comfort zones. Is that the same feeling with you? Being lazy and feeling lethargic all the day is a big obstacle for being productive. Immense intake of sugar is responsible for less production of erythropoietin which declines the production of red blood cells by kidneys and bone marrow. It leads to anemia. This condition is responsible for several health issues like dizziness, headache, irregular heartbeat, tiredness and makes you feel lethargic all the time. Spine chilling!
10. Depression and Alzheimer’s.
Mental health is as important as physical health. Mental illness can ruin the lives at times. Sad truth is that sugar can affect your wellbeing. Elevated blood sugar levels spikes insulin production which increases the generation of stress hormones. They are the reason behind your mood and behavioural changes causing depression and anxiety. Alteration of insulin levels also leads to Alzheimer’s disease as brain’s ability to metabolize the sugar decreases. Depressing!
Healthier alternatives for sugar.
Quit that sugar today. So, should we give up on desserts? Can’t we satisfy our sweet tooth? Not at all. Thankfully there are many healthier alternatives available for sugar. Here is the list.
Alternative | Importance |
Jaggery powder
| It is a natural blood purifier, increases metabolism, detoxes liver. |
Honey | Rich in anti-oxidants, promotes cooling effect. |
Stevia | Zero calorie sweetener. |
Dates sugar | Rich in fibre, vitamins & minerals. |
Thread Mishri | Rich in dietary fibre, Calcium & Magnesium, increases hemoglobin. |
Coconut Sugar | Easily digestible, Rich in Zinc, Calcium, iron & Potassium. |
Secret tips & tricks to quit sugar.
There is a saying that “If you can control what you eat, you can control everything else”, because hunger is the first element of self-discipline. It is a bit difficult to quit sugar which has been attached so much to us in our daily lives. Everything is difficult at first, right? But there are some tricks and tips to quit sugar.
Practice mindfulness.
Increase protein content in your food which keeps your tummy full for more time as it takes more time to get digested.
Switch to healthier alternatives.
Experiment on yourself. Quit sugar for 21 days to notice the wonderful changes that are happening to your body.
Include more fruits and fresh vegetables in your diet.
Get facts of how the intake of sugar destroys your health.
Try sugar free recipes.
You are going to follow these tips and yes, you are half a way there in the process of quitting sugar. Have a sugar free life!
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