Things you should know about sugar for good health

Sugar

What is sugar? What happens to the body when it is ingested? And what are its misdeeds? And what are the types of hunger? How do you deal with this? The answers to these and other questions can be found in this comprehensive report.

What is sugar?

Sugar is a simple form of carbohydrate that contains monosaccharides, such as fructose in fruit, galactose in dairy products, and disaccharides in disaccharides, such as sucrose are table sugar and lactose is found in milk. , according to the World Health Organization.

The organization claims that simple carbohydrates are also found in candy, soda, and drinks. But these foods and drinks are made with processed and refined sugars and do not contain any vitamins, minerals, or fiber. They are called "empty calories" and can lead to weight gain.

Free sugars include monosaccharides and disaccharides that are added to foods and beverages by the manufacturer, cook, or consumer, and sugars naturally found in honey, syrups, fruit juices, and their concentrated compounds.

Is eating sugar unhealthy?

The organization claims that excessive sugar consumption is a major factor in exacerbating overweight and obesity, tooth decay, and diabetes. There is growing concern that the consumption of free sugars - especially in the form of sugary drinks - increases overall energy intake and may reduce the consumption of foods containing more nutritionally beneficial calories, leading to unhealthy diets, weight gain, and increased risk of unhealthy diseases. . Communicable (cancer, diabetes, cardiovascular disease, chronic respiratory disease). Another concern is the relationship between the consumption of free sugars and tooth decay.

How much sugar does the World Health Organization recommend?

The consumption of free sugars should be reduced throughout life. The World Health Organization recommends that the intake of free sugars be less than 10% of the total energy intake for a person of healthy body weight who consumes about two thousand calories per day, and it is preferable that the intake in free sugars that is 5% less of total energy intake for additional health benefits. Given the high prevalence of obesity and diabetes in the Region, WHO recommends that children and women consume less than 5% (approximately 25 grams per person per day) of free sugars in their diet.

Is sweet taste the source of happiness?

A study shows that a third of the world's population consumes sugary foods. In general, people tend to eat these foods in states of tension or joy, but what is worrying and dangerous is not the amount of sugars consumed, but the phenomenon of linking this sweet taste to a sensation. . . happiness and the production of the hormone "endorphin".

Doctors warn that a person can become addicted to sugar, just like their addiction to any drug, and therefore pose a real threat to the body.

It should be noted that the treatment of sugar addiction is carried out only after understanding a scientific fact, that the body does not need sugars, and therefore the desire to eat them is only a sign of the lack of the happiness hormone which can be obtained from other sources.

What happens to the body when eating sugar? 

Health experts warn that consuming too much sugar can lead to many health problems, such as:

- Constant hunger

The sugary foods that we eat daily, such as cakes and chocolate, are fast carbohydrates; No matter how much you eat, you will want to eat more. Since sugar stops the production of the hormone leptin, which is responsible for feeling full, the brain will continue to send signals that you are hungry and need to eat.

- Weight gain

Often, sugar lovers suffer from obesity because they eat more food and gain weight over time.

- Premature aging

Increased blood sugar levels lead to disruptions in metabolic processes, so cells die at least twice as fast as those on a healthy diet. This leads to sagging skin, cellulite, metabolic disorders, and wrinkles.

-Caries

Sugar causes great damage to teeth because the bacteria that live in the mouth and play a role in preparing food for digestion, change when sugars are chewed and produce acid, which in turn leads to erosion of the tooth enamel and the appearance of cavities.

- Deterioration of brain function

Scientists believe that sweets stimulate brain activity, but differently from positive stimulation; It is possible to stimulate the brain by eating a small piece of chocolate during the tests, for example, but if you are addicted to sweets and you eat them constantly, the effect turns into the opposite. Scientists have proven that the persistent increase in blood sugar leads to a decline in cognitive functions in the brain.

- Liver cirrhosis

The liver is one of the most affected organs in the body due to excessive consumption of sugar; The accumulation of fat and the increase in the size of the liver tissue ultimately leads to cirrhosis.

What are the types of hunger? 

In general, there are two types of hunger

- Physiological hunger

This type of hunger is normal, and it is necessary to replenish the body's energy reserves because the signals related to the need to eat are transmitted from the stomach to the brain via nerve impulses. It is easy to get rid of physiological hunger by eating food since only one sandwich is enough to meet the energy needs of the body.

- Emotional hunger

Often a person's psychological state affects their feeling of hunger and the quality of the food they eat, and here they are hungry, but in fact, they are upset, depressed, or tense. It is advisable to monitor the psychological state when consuming sweet, salty, fatty, and unhealthy foods; Eating sweets, which some people use to improve their mood, leads to additional weight gain over time. Eating a lot of unhealthy foods leads to feelings of regret later on.

How do you deal with the constant feeling of hunger?

Constantly being hungry requires knowing what type of hunger you are experiencing; Often, bad moods and negative feelings are the root cause of cravings for sweets, junk food, and other unhealthy foods.

Here are some tips to help you cope with hunger

Drink plenty of water, as fluids help speed up the metabolism; Therefore, it is recommended to drink a glass of lukewarm water on an empty stomach in the morning about 15-20 minutes before breakfast.

Eat more fiber, as it is necessary to maintain a balanced diet and to include large amounts of green vegetables in the diet, and this throughout the seasons of the year. Seasonal vegetables contain high amounts of fiber and vitamins that promote satiety.

Eat healthy snacks. Healthy snacks such as nuts, dried fruits, and mixed grains help reduce hunger.

 

dried-fruits-sugar

 

Before eating anything, try to keep calm, take a deep breath and drink a glass of water.

Get enough sleep, lack of sleep prevents the body from boosting its energy, which generates the urge to eat sweets.

Boost Self-Esteem Food soothes people with low self-esteem and helps them solve their problems.

Take care to reduce the stress level, and to get rid of fear and anxiety, as they feel the body in danger and force it to store fat.


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