5 ways reducing sugar in your diet can benefit you.
Read the nutrition label on most low-fat snack products and you will soon see
that it is loaded with sugar?
Excess sugar is becoming one of the greatest health concerns or the developed world. In its
natural state sugar is fairly harmless and a necessary carbohydrate for our bodies. It is found
in fruits, vegetables and dairy known as fructose and lactose. The reason sugar in these
forms is fairly harmless is due to it being combined with a great deal of water and fibre, so
its ‘hit’ on our system is cushioned.
The problem with sugar lies with the processing of foods. The adding of processed sugars
and sweeteners is more common than you think. Eating too many of these unnecessary
calories can contribute to excess body fat and sweeteners mess with your metabolism and
increase insulin levels. Too much insulin in our blood is toxic and our body will trigger hunger
and thirst to encourage us to eat some carbohydrate to bring the insulin level down as fast
as possible. This obviously perpetuates overeating.
1. Lower blood pressure
Too much added sugar in one’s diet can lead to obesity and an increased risk of high blood
pressure. High blood pressure puts more strain on the heart and arteries which over a period
of time can heavily impact on the circulatory system. People who consume 25% of their daily
calories from added sugars are twice as likely to die from cardiovascular disease than those
who limit their added sugar intake to less than 10% of their daily calorie intake.
2. Improve brain health
Eating excess amounts of sugar can impair cognitive functions and reduce proteins that are
necessary for memory and alertness.
3. Reduce chances of Alzheimer’s and dementia
Brain derived neurotrophic factor (BDNF), can be impacted upon with too much sugar in the
diet. BDNF is a chemical that helps the brain form memories and recall the past. Diabetics
are consistent with low levels of BDNF, low levels of BDNF have been linked to Alzheimer’s
and dementia.
4. Help assist with breaking the sweet tooth habit
Research on animals suggests that binges on sweet foods can create an addiction and signs
of withdrawal. The feel good dopamine neurotransmitters are released during sugar
absorption, known as the “sugar rush.” The problem is the more sugar we consume the
more the body is resistant to the excitement of a sugar hit, therefore we need increased
amounts of sugar to create the sugar hit effect.
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The biggest problem is that excess sugar interferes with the natural function of dopamine.
Dopamine is a neurotransmitter that helps control the brain's reward and pleasure
centers. Dopamine also helps regulate movement and emotional responses, and it enables us
not only to see rewards, but to take action to move toward them.
5. Clearer skin
Having a diet too high in sugar over a period of time can have harmful effects on the
appearance of your skin. The sugars in our bloodstream hold on to proteins to create
advanced glycation end products better known as AGEs. It is known that AGEs damage
elastin and collagen, the protein fibres that keep our skin firm and elastic. Damage can cause
wrinkles and skin sagging.
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