Should we completely avoid sugar from our diet?
Many of us have been told that eating refined sugar gives us energy. However, we should keep in mind that white sugar is actually an industrially processed chemical, not something that is found in nature.
And no, it is not fit to be consumed by humans. What about “brown sugar”? That’s actually refined white sugar with molasses added to it for flavor and color, and in no way should it be considered a “health food.”
On top of that, your own immune system treats refined white sugar as a toxic foreign agent because of its unnatural chemical structure, in addition to the industrial contaminants it contains from the refining process that it goes through.
In this blog post, we will go down on the components of refined sugar and how it can be harmful to your health. We will also discuss a few natural and sugar-free alternatives that you can use to sweeten your meals and beverages.
What is sugar made of?
Sugar is in nearly everything, including pickles, chicken soup, pork and beans, bread, peanut butter, macaroni and cheese, mustard, relish, ketchup, jam, jelly, soda pop, yogurts, canned fruits and vegetables, cereal, salad dressings, desserts, and more.
It is essentially just everywhere in our food which makes it even more harmful for us.
The chemical composition of refined white sugar includes carbonic gas, sulfur dioxide, natrium bicarbonate, strontium hydroxide, sulphuric acid, and bone charcoal, all of which can be harmful to the body.
Sugar contains ultramarine, a highly toxic chemical used to give sugar its color. The atomic density of sugar also puts it under the category of poison, and it paralyzes your intestinal peristaltic functions and leads to the failure of your immune system.
Studies have shown that consuming refined white sugar destroys brain cells and drops the power of your immune system by 50% for 24-48 hours after ingesting it.
It takes only hours for refined white sugar to destroy tooth enamel, and there is exactly 0 nutritional value in sugar. The average person eats 130 pounds of refined sugar a year, which is 35 teaspoons per day.
Common Risks of Sugar Addiction
The fact that too much sugar intake is harmful to health is not new to anyone. However, many people still find it hard to resist consuming foods that are high in sugar content.
This habit has led to an increased risk of developing numerous health problems. Among these includes the following:
It’s no secret that added sugar in our diet can lead to weight gain, and eventually, obesity. However, what many people don’t realize is just how much-added sugar is hiding in the foods we eat every day.
According to the American Heart Association, men should consume no more than 9 teaspoons (36 grams) of added sugar per day, and women should consume no more than 6 teaspoons (25 grams) per day. The average American consumes about 17 teaspoons (68 grams) of added sugar daily, almost triple the recommended amount.
So how can sugar intake contribute to weight gain and obesity? There are a few contributing factors such as:
- Sugar is high in calories, and consuming too much of it can quickly add up to a significant amount of calories.
- Sugar doesn’t provide the same feeling of fullness that other foods do, meaning that people tend to eat more calories overall when consuming high amounts of sugar.
- Eating sugar can lead to sugar addiction, causing people to crave and consume more sugar over time.
Type 2 Diabetes
Excessive sugar intake is a significant risk factor for type 2 diabetes.
When you eat sugar, your body breaks it down into glucose, which enters your bloodstream and triggers your pancreas to release insulin. Insulin is a hormone that allows your body to use glucose for energy or store it for later use.
This chronic elevation of blood sugar levels can lead to insulin resistance, a hallmark of type 2 diabetes.
Consuming too much sugar can also increase the risk of heart disease. High amounts of added sugar in the diet can lead to an increase in calories from added sugar, which can contribute to obesity and type 2 diabetes, both of which are risk factors for heart disease.
Additionally, consuming too much sugar can lead to an increase in triglycerides, a type of fat found in the blood that can also increase the risk of heart disease.
Remember that sugar intake can lead to inflammation in the body, which is also a risk factor for heart disease.
Reduce Sugar Intake: Top 7 Refined Sugar Alternatives
Refined white sugar is a POISON, plain and simple. It steals your energy and your health. What can you use instead of refined sugar?
Unrefined sugar, honey, maltose, or any sweetener that comes from nature and hasn’t been “refined” or tampered with by people. The natural sweeteners do provide you with an energy boost when used in moderation.
Here are the top 7 refined sugar alternatives:
1. Coconut Sugar
Coconut sugar is a natural sweetener that is derived from the sap of the coconut palm tree. Unlike refined sugar, it does not undergo any industrial processing or refinement, which makes it a healthier alternative to added sugar. Coconut sugar contains trace amounts of vitamins and minerals, such as iron, zinc, and potassium, that are not found in regular table sugar. It also has a lower glycemic index, which means that it does not cause a spike in blood sugar levels like refined sugar does.
Stevia came from the leaves of the Stevia rebaudiana plant. It has been used for centuries in South America as a sweetener and medicinal herb.
Compared to refined sugar, it is 200-300 times sweeter than sugar, but has zero calories and does not affect blood sugar levels.
The compound called steviol glycosides is responsible for its sweet taste. Experts recommend using stevia as a sugar substitute for those looking to cut back on sugar completely.
3. Maple Syrup
Maple syrup is made from the sap of maple trees. It contains antioxidants and minerals like zinc and manganese, which are not found in refined sugar.
Maple syrup has a lower glycemic index than regular sugar, which means it does not cause a spike in blood sugar levels. It also contains naturally occurring sugars that make it a healthier alternative to added sugar.
4. Raw Honey
Raw honey is a popular sweetener made by bees from the nectar of flowers. It contains vitamins, minerals, and antioxidants that are not found in refined sugar.
This natural sweetener also has antibacterial and anti-inflammatory properties that make it a popular natural remedy for coughs and sore throats. However, it is important to note that honey is still a sweetener and should be used in moderation to avoid excessive sugar consumption.
Molasses is a byproduct of the sugar refining process and is often used as a sweetener in baked goods and marinades.
It contains minerals like iron, calcium, and magnesium that are not found in refined sugar. Molasses also has a lower glycemic index than regular sugar, which means it does not cause a spike in blood sugar levels.
Dates are natural sweeteners that are rich in fiber, vitamins, and minerals. They are a great source of energy and are often used as a sugar substitute in baking. It contains naturally occurring sugars that make them a healthier alternative to added sugar.
They are also a good source of potassium, which helps to regulate blood pressure and make your body function properly.
7. Monk Fruit
Monk fruit is a natural sweetener that is derived from the fruit of the Siraitia grosvenorii plant. It is 150-200 times sweeter than sugar but has zero calories and does not affect blood sugar levels.
This fruit contains compounds called mogrosides, which are responsible for its sweet taste. Nutritionists recommend using monk fruit as a sugar substitute for those looking to cut back on sugar and avoid excessive sugar consumption.
Cutting back on added sugar is important for overall health and well-being. Natural sweeteners like coconut sugar, stevia, maple syrup, raw honey, molasses, dates, and monk fruit are healthier alternatives to refined sugar.
These natural sugars have less impact on blood sugar levels and contain beneficial vitamins and minerals that make your body function properly. Experts recommend using these natural sweeteners in moderation and getting your sugar fixed from naturally occurring sugars found in fruits, vegetables, and dairy products.
Have a Balanced Diet
Excessive sugar consumption is a significant risk factor for several health issues, including obesity, type 2 diabetes, and heart disease.
In order to avoid these risks, it’s important to limit your sugar intake and opt for natural sweeteners whenever possible. Be sure to read food labels carefully, as many products contain high amounts of added sugar, even in foods that don’t taste sweet.
By making these small changes, you can greatly improve your health and well-being. These are everything you need to know about the dangers surrounding the consumption of sugar. Next time that you are planning to prepare a meal make sure to be mindful of the sugar content or just use natural sweeteners.