As we do not limit themselves in the consumption of sugar, it is still very much in our daily diet. Many consumers do not realize is that added sugars come in many forms in many highly processed foods that include desserts and sweets, but that also include foods like sausages, cereal bars, ketchup, French fries, salad dressings and frozen pizzas. The average American from a year old and older consume 22 teaspoons of sugar every day. The staggering volume. Are you think that in other countries other situation? Adolescents, especially male, take, literally, a sweet victory: boys aged 14-18 years old eat a day more than 34 teaspoons of sugar. 34 teaspoons - it's almost ¾ cup. Therefore, it will be very good for the health consciously try to bring sugar consumption to zero. From my own experience I would say that just give up sugar is difficult, so I advise you to reduce the consumption step by step. For example, if you drink tea with three spoons of sugar first turn them down to 2, one month letter to 1, few months letter start to enjoy the taste of tea without sugar. A decisive role in sugar cravings play balancing the hormones ghrelin (an appetite trigger) and leptin (which signals satiety), along with insulin. And if you get less than the recommended 7 to 9 hours of sleep time, you may break this balance. Study* provides evidence that replacing a daily serving of a sugary soft drink or sugary milk drink with water or unsweetened tea or coffee can help to cut the risk of diabetes up to 25 percent*. Sugary sodas and flavored milk may have a heightened risk of type 2 diabetes, regardless of body weight. (the journal Diabetologia).
Most sugars are essentially combinations of two molecules, glucose and fructose, in different ratios. Sugars are broken down in the intestine into glucose and fructose. Glucose can be metabolized by any cell in the body. But fructose is handled almost exclusively by the liver*.
Made commercially from cornstarch, high-fructose corn syrup is generally much cheaper than regular sugar. But in excess it can lead to metabolic problems beyond its effects on weight gain. The reason, studies suggest, is fructose. Any fructose you eat is sent straight to your liver, which specializes in turning it into droplets of fat called triglycerides.
Naturally occurring sugar is almost always found in foods that contain fiber, which slows the rate at which the sugar is digested and absorbed. (One exception to that rule is honey, which has no fiber.) Fiber also limits the amount of sugar you can consume in one sitting. In addition, the fiber gives the feeling of satiety for a longer period. Therefore, we are talking about reducing the conscious consumption of sugar and sugar from processed foods.
«Reducing sugar in diets even without cutting calories or losing weight can dramatically improve health in as little as nine days, a study suggests.» says* Jean-Marc Schwarz, University of California. Overall, the total dietary sugar in the meal plan was reduced from 28 per cent to 10 per cent, and fructose from 12 per cent to 4 per cent of total calories. The results showed that the new meal plan led to dramatic improvements in health in a short time. Diastolic blood pressure decreased by 5mm, levels of key fats in the blood known as triglycerides dropped by 33 points, LDL-cholesterol, known as the “bad” cholesterol, fell by 10 points, and liver function tests improved. "Every aspect of their metabolic health got better, with no change in calories," said* study author Dr. Robert Lustig, a pediatric endocrinologist at UCSF Benioff Children's Hospital in San Francisco. “Reducing the prevailing excess of sugar intake is associated with health benefits,” says* David L. Katz, founding director of the Yale University Prevention Research Center.
Sugar might give you a temporary high, but over the long term, it impairs the body's ability to cope with stress and pump out the right mood-boosting chemicals, such as dopamine. Sugar is one of the main causes of inflammation, which greatly affects our immune systems. With increased intake of sugar, the body has a harder time warding off infections, including the flu and common cold. That's because sugar impedes phagocytes' (a type of white blood cell) ability to do their job, which is to engulf harmful bacteria. A study* from the University of California–Los Angeles showed that sugar might also compromise mental functions such as learning and memory. Stress and anxiety are common side effects of consuming sugar. Sugar creates new molecules that attack the fibers in collagen and elastin — the proteins that make your skin so smooth and firm. In addition, the increased consumption of sugar linked to a large number of calories, obesity, diabetes, kidney stones, gallstones, tooth decay, high blood pressure, cholesterol imbalance, as well as lower consumption of protein, fiber, vitamins and minerals.