Skip the Sugar for a Healthier You

Sugar may be sweet, but many consequences of consuming it are not. Is sugar sabotaging your health?

If you’re like most people, you may be consuming a lot more sugar than you realize. Rule of thumb: if it’s processed and packaged, it’s probably loaded with sugar. Sugar is added to many foods and beverages—including those labeled “diet.” It’s lurking in unexpected places like granola bars, Chinese takeout, ketchup, fruit-flavored yogurt, and spaghetti sauce. According to the 2015-2020 Dietary Guidelines for Americans, over 13 percent of calories in the U.S. diet come from added sugars. As opposed to natural sugars, such as that found in milk (lactose) or fruit (fructose), “added sugar” provides calories, but offers no nutritional value. Added sugars includes a range of sweeteners such as granulated sugars, brown sugars, malt syrup, and high-fructose corn syrup. Consuming added sugars can lead to a host of health problems. Read on to learn how slashing sugar intake can help you embrace greater health and vitality.

Sugar and Heart Disease

Most people know that sugar leads to tooth decay. Less known is the fact that sugar also damages your heart and cardiovascular system. A study published in the Journal of the American Heart Association reported that large quantities of dietary sugar damages human heart tissue. Chronically high blood sugar levels can lead to atherosclerosis, or hardening of the arteries, and are also associated with heart disease and heart failure. The American Heart Association advises a strict limit for added sugars—no more than 100 calories a day for most women and no more than 150 calories a day for most men. That’s roughly 6 teaspoons of sugar for women and 9 for men. By this guideline, just one 12-ounce can of regular soda can put you over the daily limit, averaging about 160 calories, or 10 teaspoons of sugar.

Obesity

About 75% of all processed foods and beverages contain added sugarss in some form.

According to the American Diabetes Association, sugar plays a major role in the epidemic of obesity, metabolic syndrome, and fatty liver disease. Sugar—especially in the form of sugar-sweetened drinks—is linked to a marked increase in deep belly fat. Sugar hampers weight loss efforts. Limiting sugars to no more than 10% of daily calories can speed up your metabolism and cut cravings.

Diabetes

Being overweight increases the risk of developing type 2 diabetes. A diet too high in calories from any source contributes to weight gain. Research has shown that drinking sugary drinks is strongly linked to type 2 diabetes. The American Diabetes Association recommends avoiding the intake of sugar-sweetened beverages to help prevent diabetes—including soda, fruit drinks sport drinks, sweet tea, and energy drinks. Not only do these drinks raise blood glucose, but they can pile on several hundred calories in just one serving!

Inflammation and Chronic Conditions

The American Journal of Clinical Nutrition reported that processed sugars and other high-glycemic starches increase inflammation, causing pain, overheating, redness and swelling. Inflammation may manifest as stiff joints, achy muscles, migraine headaches, PMS symptoms, and increased asthma. Ongoing inflammation can trigger cancer, autoimmune diseases, and psoriasis. It has even been linked to memory loss, and cataracts. Cutting back on sugars reduces inflammation, opening the door to improved health on many fronts.

Skin Health

As if all the side effects above weren’t enough of a deterrent, here’s one more: sugar ages you. Sugar bonds with proteins to produce free radicals that destroy collagen and elastin, which keep skin strong and supple. This process, called glycation, can also harden collagen and elastin, and prevent the body from making more. The upshot is that your skin loses its elasticity and begins to wrinkle and look older. Reducing sugars improves skin health and appearance.

Call for a Free Consultation

Our Texas Spine and Sports Therapy Center integrated team offers you a full range of services without sending you out of the office. If you would like to learn how to plan a healthier lifestyle, we can help!  Give our office a call at (512) 806-0015 today to schedule a nutritional assessment!