Reasons To Avoid Sugar

I'm not going to bore you with a long introduction to the topic at hand. Here's a rather long list of reasons to avoid sugar. It's so important to arm yourselves with as much knowledge as possible when it comes to making choices that will  improve your health and the health of your loved ones.  



 SUGAR AGES YOU

You can truly eat for beauty, without paying tons of money. Nature is your best weapon against wrinkles and acne. Processed sugar is the worst offender of all for wrinkles, bad skin, inflammation, and acne. Sugar causes cells to shrink, die, and become inflamed. It also targets and breaks down collagen in the skin. Collagen is the skin’s plumping and firming tissue, so harming it is seriously detrimental to the skin. Refined sugars are the biggest offenders so stay clear of all processed foods, white sugar, candy, junk food and the like.



IT CAUSES WEIGHT GAIN

If you’re looking to pack on pounds, then sugar will definitely do it. Sugar inhibits your cells to burn fat. In fact, it is the number one cause of type 2 diabetes. This can be tricky because sugar is in just about everything. It lurks under sneaky names like high fructose corn syrup (corn sugar), fructose (concentrated fruit sugar) dextrose, sucrose, maltodetxtrin (corn or grain sugar), lactose (milk sugar), evaporated cane syrup, and is found in healthier, but still high, sugar sources such as molasses, honey and agave nectar. Be sure to avoid these on a daily basis. Though the occasional bit of maple syrup and honey won’t hurt you, refined sugar in the other forms is never a good choice or option. Even if a product states that it is healthy, read the ingredients list. Labels lie to sell you products so don't be fooled. Tons of foods have added sugars, which lead to weight gain or intense, ongoing sugar cravings. Why not try a healthier, friendly sweetener such as stevia, an herb based sweetener which is not artificial, and does not contain any sugar or carbs. For food options, opt for plain fruit instead of junk food. Your liver converts all sugars (fructose galactose) into glucose, but the sugar concentration in a fruit is less than in a candy or soda. However, diabetics shouldn't have too much fruits as it will give them high plasma glucose levels.

SUGAR = EMPTY CALORIES

Sugar has no nutrients; none- what-so-ever. You’re basically eating nothing but empty calories when you eat sugar. Calories have one purpose- to energize us and sustain us through nutrients. Sugar is filled with calories, but no nutrition so your body never gets any sustainable fuel. Sugar also trains your brain to want more food all the time, leading to more calorie intake. Processed or any refined form of sugar is devoid of minerals, nutrients, fiber and water, making it pointless to eat. Sweeten your food with foods that have nutritional benefits such as fruit in moderation, and sweeter veggies.



SUGAR HURTS YOUR LIVER

When we eat fructose, a form of sugar, it goes straight to the liver. Unless you've just finished a long race or marathon workout, your glycogen levels in your liver won’t use the fructose to replenish glycogen stores for energy. Most people aren't consuming sugar and fructose after a long workout, so it gets stored as fat because the liver doesn't need it to replenish stores of glycogen. What is glycogen? Glycogen is what your liver uses for fuel. Usually it has plenty to sustain you through eating healthy foods, but it can also use sugar for fuel or to replenish stores when they are low. Rarely does your glycogen ever get low enough to need fructose or other forms of sugar. This is why marathon runners carb-load before a race- to sustain their glycogen levels. For the rest of us, the sugar we eat is not needed, and is instead directly harming our liver and overloading it. When the liver doesn't need the excess sugar to replenish glycogen, it is secreted into the pancreas, which becomes overwhelmed and pumps out excess insulin to help balance the body. This leads to type 2 diabetes, weight gain, and a fatty liver.



SUGAR MAKES YOU CRANKY

Of course when we first eat sugar, it makes us happy, but within an hour or two, if you don’t supply your body with more sugar, it just makes you plain moody and cranky. It's extremely hard on your blood sugar. It makes levels surge out of control, giving you a high and fast source of energy, but then plummets down extremely low. Imagine your body on a roller coaster all the time. This is your body on sugar. It is never even. You’re either eating sugar or constantly craving it. Your body naturally craves sugar. It is instilled in us to. The smart way to eat sugar is through sweet fruits and vegetables. Eat tons of them. I like to eat fruit in the morning since it usually tames my sweet tooth all day this way, and eat sweeter vegetables like sweet potatoes, squash and carrots with plenty of greens and lean protein the remainder of the day.



SUGAR CAUSES HIGH CHOLESTEROL

Yes, that’s right. Sugar doesn’t only harm your blood sugar and insulin levels, but also harms your cholesterol levels. How? Well for starters, it raises your triglyceride levels, while vegetables, healthy proteins, and healthy fats actually lower triglycerides. Watch out for sauces and syrups in restaurants and in packaged food, which are almost always a source of sugar. Many people who have reduced consumption of sugar and processed foods like these, have naturally lowered their cholesterol and triglyceride levels.



SUGAR RUINS YOUR METABOLISM

A funny thing happens when we eat sugar. Though it gives us a false sense of energy, it actually lowers our metabolism. It is one of the top sources for Metabolic Resistance. Metabolic resistance is basically when your body cannot function at its optimal energy levels. It causes weight gain, diabetes, heart disease and more. When we eat foods our body can’t use for nutrients, it gets stored as fat. Over time, foods such as sugar, processed foods and harmful fats cause our bodies to not only age faster and gain weight, but slow our metabolism because our bodies have to work harder to process these foods that have basically no nutrition.




Here's a longer list of even more reasons to avoid sugar:

Sugar can suppress your immune system.

Sugar eaten during pregnancy and lactation can influence muscle force production in offspring, which can affect an individual’s ability to exercise.

Sugar can elevate glucose and insulin responses and return them to fasting levels slower in oral contraceptive users.

Sugar can increase reactive oxygen species (ROS), which can damage cells and tissues.

Sugar can cause hyperactivity, anxiety, inability to concentrate and crankiness in children.

Sugar can produce a significant rise in triglycerides.

Sugar reduces the body’s ability to defend against bacterial infection.

Sugar causes a decline in tissue elasticity and function – the more sugar you eat, the more elasticity and function you lose.

Sugar reduces high-density lipoproteins (HDL).

Sugar can lead to chromium deficiency.

Sugar can lead to ovarian cancer.

Sugar causes copper deficiency.

Sugar interferes with the body’s absorption of calcium and magnesium.

Sugar may make eyes more vulnerable to age-related macular degeneration.

Sugar raises the level of neurotransmitters: dopamine, serotonin, and norepinephrine.

Sugar can cause hypoglycemia.

Sugar can lead to an acidic digestive tract.

Sugar can cause a rapid rise of adrenaline levels in children.

Sugar is frequently malabsorbed in patients with functional bowel disease.

Sugar can cause tooth decay.

Sugar increases the risk of Crohn’s disease and ulcerative colitis.

Sugar can cause gastric or duodenal ulcers.

Sugar can cause arthritis.

Sugar can cause learning disorders in school children.

Sugar assists the uncontrolled growth of Candida Albicans (yeast infections).

Sugar can cause gallstones.

Sugar can cause appendicitis.

Sugar can cause hemorrhoids.

Sugar can cause varicose veins.

Sugar can lead to periodontal disease.

Sugar can contribute to osteoporosis.



Sugar contributes to saliva acidity.

Sugar can cause a decrease in insulin sensitivity.

Sugar can lower the amount of Vitamin E in the blood.

Sugar can decrease the amount of growth hormones in the body.

Sugar can increase cholesterol.

Sugar increases advanced glycation end products (AGEs), which form when sugar binds non-enzymatically to protein.

Sugar can interfere with the absorption of protein.

Sugar causes food allergies.

Sugar can contribute to diabetes.

Sugar can cause toxemia during pregnancy.

Sugar can lead to eczema in children.

Sugar can cause cardiovascular disease.

Sugar can impair the structure of DNA.

Sugar can change the structure of protein.

Sugar can make the skin wrinkle by changing the structure of collagen.

Sugar can cause cataracts.

Sugar can cause emphysema.

Sugar can cause atherosclerosis.

Sugar can promote an elevation of low-density lipoproteins (LDL).

Sugar can impair the physiological homeostasis of many systems in the body.

Sugar lowers enzymes ability to function.

Sugar intake is associated with the development of Parkinson’s disease.

Sugar can increase the size of the liver by making the liver cells divide.

Sugar can increase the amount of liver fat.

Sugar can increase kidney size and produce pathological changes in the kidney.

Sugar can damage the pancreas.

Sugar can increase the body’s fluid retention.

Sugar is the number one enemy of the bowel movement.

Sugar can cause myopia (nearsightedness).

Sugar can compromise the lining of the capillaries.

Sugar can make tendons more brittle.

Sugar can cause headaches, including migraines.

Sugar plays a role in pancreatic cancer in women.

Sugar can adversely affect children’s grades in school.

Sugar increases the risk of gastric cancer.

Sugar can cause dyspepsia (indigestion).

Sugar can increase the risk of developing gout.

Sugar can increase the levels of glucose in the blood much higher than complex carbohydrates in a glucose tolerance test can.

Sugar reduces learning capacity.

Sugar can cause two blood proteins – albumin and lipoproteins – to function less effectively, which may reduce the body’s ability to handle fat and cholesterol.

Sugar can contribute to Alzheimer’s disease.


Sugar can cause platelet adhesiveness, which causes blood clots.

Sugar can cause hormonal imbalance – some hormones become underactive and others become overactive.
Sugar can lead to the formation of kidney stones.

Sugar can cause free radicals and oxidative stress.

Sugar can lead to biliary tract cancer.

Sugar increases the risk of pregnant adolescents delivering a small-for-gestational-age (SGA) infant.

Sugar can lead to a substantial decrease the in the length of pregnancy among adolescents.

Sugar slows food’s travel time through the gastrointestinal tract.

Sugar increases the concentration of bile acids in stool and bacterial enzymes in the colon, which can modify bile to produce cancer-causing compounds and colon cancer.

Sugar increases estradiol (the most potent form of naturally occurring estrogen) in men.

Sugar combines with and destroys phosphatase, a digestive enzyme, which makes digestion more difficult.


Sugar can be a risk factor for gallbladder cancer.

Sugar is an addictive substance.

Sugar can be intoxicating, similar to alcohol.

Sugar can aggravate premenstrual syndrome (PMS).

Sugar can decrease emotional stability.

Sugar promotes excessive food intake in obese people.

Sugar can worsen the symptoms of children with attention deficit disorder (ADD).

Sugar can slow the ability of the adrenal glands to function.

Sugar can cut off oxygen to the brain when given to people intravenously.

Sugar is a risk factor for lung cancer.

Sugar increases the risk of polio.

Sugar can cause epileptic seizures.

Sugar can increase systolic blood pressure (pressure when the heart is contracting).

Sugar can induce cell death.

Sugar can increase the amount of food that you eat.

Sugar can lead to prostate cancer.

Sugar dehydrates newborns.

Sugar can cause women to give birth to babies with low birth weight.

Sugar is associated with a worse outcome of schizophrenia.

Sugar can raise homocysteine levels in the bloodstream.

Sugar increases the risk of breast cancer.

Sugar is a risk factor in small intestine cancer.

Sugar can cause laryngeal cancer.

Sugar induces salt and water retention.

Sugar can contribute to mild memory loss.

Sugar water, when given to children shortly after birth, results in those children preferring sugar water to regular water throughout childhood.

Sugar causes constipation.

Sugar can cause brain decay in pre-diabetic and diabetic women.

Sugar can increase the risk of stomach cancer.

Sugar can cause metabolic syndrome.


Sugar increases neural tube defects in embryos when it is consumed by pregnant women.

Sugar can cause asthma.

Sugar increases the chances of getting irritable bowl syndrome.

Sugar can affect central reward systems.

Sugar can cause cancer of the rectum.

Sugar can cause endometrial cancer.

Sugar can cause renal (kidney) cell cancer.

Sugar can cause liver tumors.

Sugar can increase inflammatory markers in the bloodstreams of overweight people.

Sugar plays a role in the cause and the continuation of acne.

Sugar can ruin the sex life of both men and women by turning off the gene that controls the sex hormones.

Sugar can cause fatigue, moodiness, nervousness, and depression.

Sugar can make many essential nutrients less available to cells.

Sugar can increase uric acid in blood.

Sugar can lead to higher C-peptide concentrations.

Sugar causes inflammation.

Sugar can cause diverticulitis, a small bulging sac pushing outward from the colon wall that is inflamed.

Sugar can decrease testosterone production.

Sugar impairs spatial memory.

Sugar can cause cataracts.

Ok so I know that the list is pretty long but knowledge is power right? I hate to sound like the nutrition police, after all I've been in the sugar trap for years. Not until a year ago did I find out just how destructive and unhealthy sugar is. We've all heard people saying that it's bad for you but I never realized just how many issues is associated with consuming too much sugar. I've met so many people suffering from issues because their diets consisted of sugary foods and beverages. I recently found out that my mom was pre diabetic. This was shocking to me since diabetes isn't in our family history. Needless to say I relentlessly hounded her into making big changes in her food choices and now months after not only has she lost a significant amount of weight but her blood sugar, cholesterol, and blood pressure are all now in healthy ranges. While I am not a doctor the research is there and there's no denying why refined sugar is known as edible crack. Whether your obese or skinny, young or old you'd be improving your health by eliminating refined sugar from your diet. 

Live long and prosper. =)



Sources:
Suicide by Sugar by Nancy Appleton PhD & G.N. Jacobs

Yoo, Sunmi, et al. “Comparison of Dietary Intakes Associated with Metabolic Syndrome Risk Factors in Young Adults: the Bogalusa Heart Study.” Am J Clin Nutr. Oct 2004; 80(4): 841-848.

Shaw, Gary M., et al. “Neural Tube Defects Associated with Maternal Periconceptional Dietary Intake of Simple Sugars and Glycemic Index.” Am J Clin Nutr. Nov 2003; 78: 972-978.

Powers, L. “Sensitivity: You React to What You Eat.” Los Angeles Times. Feb 12, 1985.
Cheng, L et al. “Preliminary Clinical Study on the Correlation Between Allergic Rhinitis and Food Factors.” Lin Chuang Er Bi Yan Hou Ke Za Zhi. Aug 2002; 16(8): 393-396.

Jarnerot, G. “Consumption of Refined Sugar by Patients with Crohn’s Disease, Ulcerative colitis, or Irritable Bowel Syndrome.” Scand J Gastroenterol. Nov 1983; 18(8): 999-1002.

Matthias, B. and Schulze, M.B. “Dietary Pattern, Inflammation, and Incidence of Type 2 Diabetes in Women.” Am J Clin Nutr. Sep 2005; 82: 675-684.

Yudkin, J. Sweet and Dangerous. (New York: Bantam Books: 1974) 

Mohanty, P., et al. “Glucose Challenge Stimulates Reactive Oxygen Species (ROS) Generation by Leucocytes.” J Clin Endocrin Metab. Aug 2000; 85(8): 2970-2973.

Couzy, F., et al. “Nutritional Implications of the Interaction Minerals.”Progressive Food & Nutrition Science. 1933; 17: 65-87.

http://nancyappleton.com/141-reasons-sugar-ruins-your-health/

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