Don’t Eat Sugar, is one of the worst enemies of our body, yet we continue to consume it without much care.
What are the common ways to reduce sugar intake?
#1. Have meals at regular intervals. If you skip meals you are likely to have low blood sugar levels, feel hungry and crave for sugar more than others.
#2. Do not purchase and store sugary snacks, biscuits, chocolates, cakes, pastries at home. You are likely to eat them more when you know you have them stocked at home or office. Did you know why we crave sweets?
#3. Spices such as cinnamon, nutmeg, clove and cardamom add natural sweetness to food and can be used to reduce sugar cravings. So add these to your meals.
#4. Read foods labels to ensure that the food you are purchasing is not very high in sugar content. Corn syrup, corn sugar, high fructose corn syrup, sucrose, dextrose, honey, cane sugar, cane crystals, molasses, brown sugar are all sources of simple sugars.
#5. Choose whole grain foods in comparison to processed foods as they are not loaded with sugar and preservatives.
#6. Do not keep a jar of sugar on your table as you are likely to add it more in your meals. Cut down on it in your tea, coffee and milk too.
#7. Avoid preserved juices, fruit crush and squash. These are high in sugar content and provide barely any nutrition.
#8. Also avoid fresh juice as it packs in more sugar (even though it is natural). Have a whole fruit or dried fruits instead. Find out more why this is healthy.
#9. When you crave for sugar, drink a glass of water instead. Many a times, you tend to perceive thirst as food or sugar craving.
#10. Add honey instead of white sugar to meals. But remember it has the same amount of calories per gram, so too much of it is also not healthy. The reason it is healthier is because it has more nutrients apart from fructose.
#12. Eat a balanced meal comprising whole foods, pulses, milk and milk products, vegetables and fruits, lean meat, eggs and fish for avoiding sugar intake.
#13. Make a note of all sugary foods you eat so that you can reduce its intake every day.
#14. Avoid going off sugar for one or two days as you are likely to crave for more on other days. Instead reduce its intake gradually.
#15. Alcohol and soft drinks too have a lot of sugar in them. You may unknowingly add several spoonfuls of sugar in your meals so make sure you avoid these or at least make a note of how much you had to keep a tab. Read why alcohol is bad for your weight loss regimen.
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146 REASONS WHY SUGAR IS RUINING YOUR HEALTH: BY DR. NANCY APPLETON
- Sugar can suppress the immune system.
- Sugar upsets the mineral relationships in the body.
- Sugar can cause hyperactivity, anxiety, difficulty concentrating, and crankiness in children.
- Sugar can produce a significant rise in triglycerides.
- Sugar contributes to the reduction in defense against bacterial infection (Infectious diseases).
- Sugar causes a loss of tissue elasticity and function, the more sugar you eat, the more elasticity and function you loose.
- Sugar reduces high density lipoproteins.
- Sugar leads to chromium deficiency.
- Sugar leads to cancer of the ovaries.
- Sugar can increase fasting levels of glucose.
- Sugar causes copper deficiency.
- Sugar interferes with absorption of calcium and magnesium.
- Sugar can weaken eyesight.
- Sugar raises the level of a neurotransmitters: dopamine, serotonin, and nor epinephrine.
- Sugar can cause hypoglycemia.
- Sugar can produce an acidic digestive tract.
- Sugar can cause a rapid rise of adrenaline levels in children.
- Sugar mal-absorption is frequent in patients with functional bowel disease.
- Sugar can cause premature aging.
- Sugar can lead to alcoholism.
- Sugar can cause tooth decay.
- Sugar contributes to obesity
- High intake of sugar increases the risk of Crohn’s disease, and ulcerative colitis.
- Sugar can cause changes frequently found in person with gastric or duodenal ulcers.
- Sugar can cause arthritis.
- Sugar can cause asthma.
- Sugar greatly assists the uncontrolled growth of Candida Albicans (yeast infections).
- Sugar can cause gallstones.
- Sugar can cause heart disease.
- Sugar can cause appendicitis.
- Sugar can cause multiple sclerosis.
- Sugar can cause hemorrhoids.
- Sugar can cause varicose veins.
- Sugar can elevate glucose and insulin responses in oral contraceptive users.
- 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 (alpha-Tocopherol) in the blood.
- Sugar can decrease growth hormone.
- Sugar can increase cholesterol.
- Sugar can increase the systolic blood pressure.
- Sugar can cause drowsiness and decreased activity in children.
- High sugar intake increases advanced glycation end products (AGEs). (Sugar bound 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 contribute 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 our skin age 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).
- High sugar intake can impair the physiological homeostasis of many systems in the body.
- Sugar lowers the enzymes ability to function.
- Sugar intake is higher in people with Parkinson’s disease.
- Sugar can cause a permanent altering the way the proteins act in the body.
- 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 enemy #1 of the bowel movement.
- Sugar can cause myopia (nearsightedness).
- Sugar can compromise the lining of the capillaries.
- Sugar can make the tendons more brittle.
- Sugar can cause headaches, including migraine.
- Sugar plays a role in pancreatic cancer in women.
- Sugar can adversely affect school children’s grades and cause learning disorders.
- Sugar can cause an increase in delta, alpha, and theta brain waves.
- Sugar can cause depression.
- Sugar increases the risk of gastric cancer.
- Sugar and cause dyspepsia (indigestion).
- Sugar can increase your risk of getting gout.
- Sugar can increase the levels of glucose in an oral glucose tolerance test over the ingestion of complex carbohydrates.
- Sugar can increase the insulin responses in humans consuming high-sugar diets compared to low sugar diets.
- High refined sugar diet reduces learning capacity.
- Sugar can cause less effective functioning of two blood proteins, albumin,
and lipoproteins, which may reduce the body’s ability to handle fat and cholesterol.
- Sugar can contribute to Alzheimer’s disease.
- Sugar can cause platelet adhesiveness.
- Sugar can cause hormonal imbalance; some hormones become underactive and others become overactive.
- Sugar can lead to the formation of kidney stones.
- Sugar can lead to the hypothalamus to become highly sensitive to a large variety of stimuli.
- Sugar can lead to dizziness.
- Diets high in sugar c *an cause free radicals and oxidative stress.
- High sucrose diets of subjects with peripheral vascular disease significantly increases platelet adhesion.
- High sugar diet can lead to biliary tract cancer.
- Sugar feeds cancer.
- High sugar consumption of pregnant adolescents is associated with a twofold increased risk for delivering a small-for-gestational-age (SGA) infant.
- High sugar consumption can lead to substantial decrease in gestation duration among adolescents.
- Sugar slows food’s travel time through the gastrointestinal tract.
- Sugar increases the concentration of bile acids in stools and bacterial enzymes in the colon. This 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 and destroys phosphatase, an enzyme, which makes the process of digestion more difficult.
- Sugar can be a risk factor of gallbladder cancer.
- Sugar is an addictive substance.
- Sugar can be intoxicating, similar to alcohol.
- Sugar can exacerbate PMS.
- Sugar given to premature babies can affect the amount of carbon dioxide they produce.
- Decrease in sugar intake can increase emotional stability .
- The body changes sugar into 2 to 5 times more fat in the bloodstream than it does starch.
- The rapid absorption of sugar promotes excessive food intake in obese subjects.
- Sugar can worsen the symptoms of children with attention deficit hyperactivity disorder (ADHD).
- Sugar adversely affects urinary electrolyte composition.
- Sugar can slow down the ability of the adrenal glands to function.
- Sugar has the potential of inducing abnormal metabolic processes in a normal healthy individual and to promote chronic degenerative diseases.
- I.Vs (intravenous feedings) of sugar water can cut off oxygen to the brain.
- High sucrose intake could be an important risk factor in lung cancer.
- Sugar increases the risk of polio.
- High sugar intake can cause epileptic seizures.
- Sugar causes high blood pressure in obese people.
- In Intensive Care Units, limiting sugar saves lives.
- Sugar may induce cell death.
- Sugar can increase the amount of food that you eat.
- In juvenile rehabilitation camps, when children were put on a low sugar diet, there was a 44% drop in antisocial behavior.
- Sugar can lead to prostate cancer.
- Sugar dehydrates newborns.
- Sugar increases the estradiol in young men.
- Sugar can cause low birth weight babies.
- Greater consumption of refined sugar is associated with a worse outcome of schizophrenia.
- Sugar can raise homocysteine levels in the blood stream.
- Sweet food items increase the risk of breast cancer.
- Sugar is a risk factor in cancer of the small intestine.
- Sugar may cause laryngeal cancer.
- Sugar induces salt and water retention.
- Sugar may contribute to mild memory loss.
- As sugar increases in the diet of 10 years olds, there is a linear decrease in the intake of many essential nutrients.
- Sugar can increase the total amount of food consumed.
- Exposing a newborn to sugar results in a heightened preference for sucrose relative to water at 6 months and 2 years of age.
- Sugar causes constipation.
- Sugar causes varicous veins.
- Sugar can cause brain decay in prediabetic and diabetic women.
- Sugar can increase the risk of stomach cancer.
- Sugar can cause metabolic syndrome.
- Sugar ingestion by pregnant women increases neural tube defects in embryos.
- Sugar can be a factor in asthma.
- The higher the sugar consumption the more chances of getting irritable bowel syndrome.
- Sugar could affect central reward systems.
- Sugar can cause cancer of the rectum.
- Sugar can cause endometrial cancer.
- Sugar can cause renal (kidney) cell carcinoma.
- Sugar can cause liver tumors.