When it comes to obesity and other serious health issues like heart disease, most people tend to blame dietary fat, but while inflammatory fats like trans fats do contribute to those problems, it’s actually sugar that’s to blame. In 2016, experts uncovered a massive scandal within the sugar industry that proved the sugar industry sponsored phony Harvard research 50 years earlier – the industry paid the researchers to focus on the supposed role of naturally occurring fats in heart disease, to take the spotlight from where it should have been in the first place.
That faulty research concluded that there was zero doubt that what we needed to do to lower the risk of heart disease was to eat fewer foods with cholesterol and consume more polyunsaturated fat rather than saturated fat. Such bad advice led to a plethora of fat-free and low-fat foods, with the fat replaced by a number of unhealthful substances, including sugar in its various forms – and to the dramatic rise in obesity. Today, we know that ingesting a lot of sugar significantly raises the risk of early death from heart disease – a 38 percent higher risk when 17 to 21 percent of your calories come from added sugar, and more than double that for those who consume even more.
A study from the University of North Carolina, Chapel Hill published in Trends in Endocrinology & Metabolismin 2012 focused on the multiple chronic diseases linked to sugar, including diabetes and obesity. The experts warned: “Sugar beverages represent a major global threat to the health of all populations. Most of us realize that sugar can cause weight gain as we can see the results – but it also causes numerous other internal changes that aren’t immediately obvious.
Even if you don’t think you’re consuming all that much sugar, you might be surprised to find how quickly it can add up. Just one can of soda contains the equivalent of 10 teaspoons of sugar, and if you eat processed foods and drink soda, you’re probably taking in a lot more than you think. Sugar comes in many forms, not just cane sugar, and that includes high fructose syrup (HFCS) which is in many processed foods. In fact, over one-third of the food sold in most grocery stores contains HFCS. Hidden sugars can be found in everything from condiments, soups, and sauces to baby formula, cereal, bread, and many other items that don’t even taste sweet.
The World Health Organization recommends just 5 percent of one’s calories come from added sugar, which equals about 6 teaspoons a day, but the average American consumes nearly four times that recommendation, or 22 teaspoons of sugar every day.
These signs are big clues that it’s time to cut down on sugar.
1. You lack energy
If you’re always feeling tired or fatigued, that’s one of the primary signs that you’re consuming too much sugar. While sugary foods can give you an initial boost of energy, it’s only temporary, and the crash that follows is far worse than had you chosen something healthier. Brooke Alpert, M.S., R.D., and author of The Sugar Detox: Lose Weight, Feel Great and Look Years Younger, told SELF magazine, “Energy is most stable when blood sugar is stable, so when you’re consuming too much sugar, the highs and lows of your blood sugar lead to highs and lows of energy. If you’re eating lots of sugar, your body probably isn’t getting a sufficient amount of protein or fiber, and those nutrients are important for sustaining energy. A balanced and nutritious diet prevents your blood sugar from going from a sugar high to a lethargic low.
2. You crave sweet foods frequently
If you experience lots of sugar cravings, it’s a sign that you’re eating too much sugar because the more sugar you eat, the more you crave. It’s an addictive cycle, as sugar gives you that short term high followed by a crash, just like a drug. It creates a chain reaction of sugar cravings as it’s so sweetly addictive. Then, that high sugar diet results in a hormonal response that brings you up, and when you crash, that triggers the body to want more and more.
3. You’re depressed and/or anxious
Numerous studies have suggested that there is a strong association between the amount of sugar consumed and the risk for depression, including sadness, social withdrawal, and lethargy. In fact, you may have noticed that after eating a lot of sugar you feel emotionally drained, as the crash it causes is both physical and emotional. A diet filled with sugar causes inflammation levels throughout the body to rise, which is also linked to greater instances of depression. Analysis of the Women’s Health Initiative published in The American Journal of Clinical Nutrition found that the higher a woman’s blood rose after eating refined grains and sugar, the higher the risk of depression.
Feelings of anxiety, like constant worry, nervousness, etc., can mean that it’s time to adjust that sugary diet.
Read more at: http://www.naturallivingideas.com/sugar-warning-signs/