Are you addicted to sugar? Do you want to find out why exactly you should avoid sugar?  How much sugar is too much and how can you break your sugar habit? You’ll find an answer to these questions in this article.

It’s no secret that  Federal governments all over the world are starting to break down on sugar. They are passing taxes on sweet beverages and snacks, prohibiting them from schools, and more treatment programs are becoming open to individuals who believe they are addicted to sugar. But what is the truth? Is sugar the brand-new enemy? 

A study by the American Heart Association reported that our sugar-laden diet is killing us.

The Different Types of Sugar

Coca leaves were used for centuries in their natural state to chew on or to make tea. This was normal and there were no concerns. But, then they were highly processed and turned into a harmful and addicting drug known as cocaine.

The innocent poppy flower suffered the same fate. Formerly a reliable and safe tea, frequently used for relaxation and discomfort, it got super-processed and became a powerful, dangerous and addictive opiate.

Sugar initially begins out as sugar cane – a healthy stalking plant. Used in its natural form you can’t consume enough to make you sick. But super-concentrated and processed it becomes like a
drug. In fact, with lab rats, sugar outshined cocaine as the drug of choice.

It’s important to understand that there are numerous kinds of sugar, some natural and some extremely processed – to the point that even if they started natural, they are no longer natural.

While fructose is derived from fruit, it’s gone through processing that makes it a highly concentrated type of sugar that causes a lot of health problems. Eating fructose from natural fruit is not unsafe and should not be avoided.

Glucose, Lactose, Maltose, and sucrose

Glucose – This is a sugar that’s in your blood. You get it from natural plant foods such as vegetables, fruits, and carbs, specifically starchy ones. If you want to be able to think clearly, you must have the ideal quantity of glucose.

Lactose – The majority of people produce lactase to help absorb this type of sugar far into the adult years. Some individuals, especially from southeastern and eastern Asia and some parts of Africa can not effectively absorb this type of sugar in the adult years.

Maltose – This sugar is discovered in the germination process as the seeds break down their starch stores for food to grow and grow. This kind of sugar can trigger numerous intolerances as well as weight gain, kidney stones, and more. However, consuming it in its natural kinds such as sweet potatoes, soybeans, barley and wheat (aside from those who experience celiac) is healthy.

Sucrose –  This type of sugar originates from cane and beets. Modern processing can make it look much like table sugar. Before it’s been processed it has plenty of healthy vitamins, benefits, and minerals. Honey is primarily fructose and glucose with trace quantities of sucrose.

As you see, many sugars start in a very natural state and aren’t bad in their natural and most entire form till they undergo super-processing. It’s the super-processing that’s bad for you since it makes natural sugars into highly addicting drug-like substances.

12 Reasons Sugar Is Bad for You

Let’s take a look at many of the factors sugar is believed to be bad for you. Some people say it’s one of the worst things you can present to your system, even above fat.

1. your Immune System— If you take in too much-processed sugar you can lower your capability to eliminate germs inside your body. It doesn’t take much, either. Simply two sodas can stop the ability to fight off that flu bug and lead to falling ill. This doesn’t imply you shouldn’t get vaccines if you don’t eat sugar, however, when it concerns health, consisting of oral health, avoiding included sugar can increase your resistance exponentially.

2. Mineral Balance-– If you have trouble sleeping during the night, are constipated, and having other problems, you could be having trouble with your mineral balance. If you eat a great deal of sugar, you are likely diminishing your magnesium to process all of it. Plus, you will lose more chromium through your urine if you consume a lot of sugar.

3. Habits Problems— Every mom and dad in the world will tell you that sugar and the absence of sugar can impact their child’s behavior. If a child is hungry and their blood sugar is low, they will be drowsy and bad-tempered. On the other hand, if I child gets too much sugar they will become agitated. Blood sugar balance is important to better behavior.

4. Empty Calories-– The truth is, processed sugar has no health benefits whatsoever. When you eat sugary meals, you’re consuming empty calories that will trigger weight gain. The truth that sugar is typically integrated with fat and salt will make the effects even worse. When you can, it’s better to prevent additional sugar.

5. Raised Insulin Responses— When your insulin reaction is healthy, your cells will release the right amount of insulin. If you frequently take in sugar, especially in “overdose” quantities, your body will end up being confused about when to launch insulin and when not to.

6. Damages Cells and Tissues— The tissue in your eyes, kidneys, nerves, and more appear to bring sugar a lot longer than other organs. This indicates that the body can suffer damage from that remaining sugar since it damages small blood vessels.

7. Causes High Blood Triglyceride Levels— There are no symptoms for high blood triglyceride levels. The only way to know if you have high triglycerides is by getting a blood test.

8. Anxiety— Refined sugars get in the bloodstream quickly and leave the bloodstream quickly. This process can manifest in more anxiety overall. Although typically individuals who are addicted to sugar, consume to reduce anxiety, it’s simply making the issue much worse. It’s finest to avoid added sugars in the first place.

9. Poor Concentration— Again, the reason sugar might impact concentration is due to the fact of the speed by which processed sugar can get into blood cells and then leave them. You need a balanced level of glucose to feed your brain, not brief bursts of sugar such as in the form of sodas or cereal.

10. Feeds Some Cancers––  Cancer cells like white sugar, white flour, and high fructose corn syrup. If you lower your intake of processed sugar, you can lower your cancer risks.

11. Hypoglycemia-– Low blood glucose takes place in individuals who have actually a condition called hypoglycemia. This can be a condition by itself, however, it can likewise occur in individuals who have diabetes and take medications like insulin due to the fact that their bodies don’t produce enough on their own.

12. Poor Digestion– Processed sugar is extremely acidic. If you have an acidic stomach you’ll suffer from heartburn, GERD, and other digestion issues.

Each individual is impacted differently. It’s best to look at your own signs and health concerns and if you have any of these problems, try eliminating processed sugar initially to see if you discover any changes in your health.

The Surprising Places Sugar Hides

The hidden sugar in our diet is difficult to discover. You’ll be astonished at the important things that have actually included and frequently unneeded sugar inside.

– Breakfast Cereal— Most of you might have guessed this one, but we’re not speaking about the sugar in the sweet cereal. We’re talking about hidden sugar in so-called healthy cereals. Some “healthy” cereals have more than 23 grams of sugar per serving.

– Asian Food-– Most restaurant-made or packaged Asian food has an enormous amount of sugar in it. Even sushi. The method you make sushi rice includes inserting sugar into it. You can make your own Asian food to make sure that the sugar level is not too high.

– Frozen Yogurt-– Just due to the fact that the word yogurt is in it doesn’t indicate it’s healthy. It’s simply as sugary as regular ice-cream. Frozen yogurt is not better than regular ice cream when it comes to sugar.

– Smoothies— They’re all the rage and there are many smoothie shops out there banking on it. Most healthy smoothie shops use fruit with included sugar which removes any advantages you would have from drinking a smoothie at all. If you make your own, watch it when recipes request dried fruit too. Utilizing whole, fresh fruit is far better.

– Bread-– While there is some bread that is good for you, the majority of bread is made with highly refined flour and sugar. You can make your own to avoid additives and sugar that can damage your health.

– Condiments-– You know we all like to dip whatever. Instead, make your own condiments or read the labels.

– Canned Beans-– Check the labels on canned beans, specifical ones with any type of sauce on them like chili beans or baked beans. If you compared it to a cake you would not understand which was which just by the quantity of sugar.

– Muffins— You most likely currently understand that some muffins are high in sugar, but even the ones that sound healthy are just cakes in muffin form with a healthy flour or healthy name included. They are all high in sugar.

– Yoghurt-– Some yogurt has more than 15 grams of sugar!  .Just like frozen yogurt is high in sugar, so is most sweetened yogurt – consisting of low-fat yogurt. The best method to combat this problem is to make your own yogurt. You can also purchase plain yogurt and add your own fruit and stevia to create a low-sugar snack.

The lesson is that anything premade and packaged remains in threat of having excessive sugar. It’s finest to read the labels and judge on your own. Remember that the average adult should not take in more than 90 grams, or 5 percent of their overall calories, added sugar daily.

Are You Addicted to Sugar?

There is evidence that sugar can be addictive.  As you read this article, do you start considering ways to get around the 90-gram optimum of sugar that you can have every day? Keep in mind that the 90 grams of sugar you can take in per day has nothing to do with the number of carbs you consume each day. This is a different number that you should be tracking.

Here are some common habits that anticipate sugar addition:

– You Eat Too Much-– If there are some foods that you simply can’t stop consuming, assume they’re likely high in sugar. You may be consuming donuts that are also high in salt and fat, however, would you actually consume them without the sugar?

– You Crave Processed Carbohydrates— If you’re often craving refined carbs like chips, crackers, and bread, then you might just have an issue with sugar. Typically, eliminating included sugars can reduce the yearnings that you’re having for high processed carbs over time.

– When You yearn for Salty Foods— With processed foods, salt and sugar fit extremely well. If you seem like you could lick a salt lick and be delighted, you may be addicted to sugar. Take a look at the quantity of sugar in the treats you generally consume. You can bet they have actually too much included sugar if they’re extremely processed.

– You long for Meat— This might appear odd, however, if you crave meat when you really don’t need it and aren’t really that starving, you might really be yearning the spices that are often on meat such as wing sauce which is very high in sugar.

– Every Meal Is High in Sugar— Is your common meal greater in sugar than it should be?
Bear in mind that the optimum of 90 grams is a maximum. It does not suggest you require to consume that much sugar. You can constantly cut that amount down if you feel bad and aren’t healthy. The very best method to do that is to avoid included sugars and just consume sugar that is naturally in plants.

– Without Sugar you get Moody— If you find that you are often feeling irritated and moody, the problem may sugar. When if you frequently suffer dips and increases in blood sugar you have a dip you will suffer from a grumpy state of mind. This can be worsened by eating sweet things like candy which will offer a quick dive and a fast fall.

– You Feel Powerless Over Sugar— Do you ever seem like you don’t even want to eat that sugary snack but you do it anyway because you understand it’ll make you feel better? This prevails in individuals who work long days; students especially. It’s real that eating a sugary snack will assist briefly, but you’d do far better consuming a fruit snack with only natural sugars and fiber to help decrease the sugar absorption.

– You Start and End Your Day with Sugar— Look at your whole day. If you’re eating sugar in the morning and at night, especially included processed sugar and not sugar in whole plants, then that is a sign that you may have a dependency on sugar.

Pay attention if someplace after lunch you start falling asleep while you’re working or feel as if you need a nap. Are you offering yourself energy for lunch or are you setting yourself up for a sugar crash?

It is smart to calculate how much sugar you’re consuming on any offered day if you are going through any of these concerns. Many people eat double the sugar optimum of 90 grams a day due to included and processed sugars, consisting of covert sugars.

Tips for Breaking Your Sugar Habit

The good news is, you don’t need to work that hard to break your sugar addiction. It’s just hard if you shoot for zero sugar. If you’re “hooked” to sugar, don’t try to eliminate all sugary foods at once.

If you deny yourself even a single piece of candy or sliver of cake, you’ll just yearn for sugary foods more. Instead, consume a healthy diet plan made up of more gratifying foods– whole grains, fruits, veggies, healthy oils, and lean protein.

– Avoid Processed Food— The most significant perpetrator when it comes to sugar in food is processed food. Processed food has loads of sugar and if it doesn’t, it has lots of chemicals. Avoiding processed food can get rid of practically all of the sugarcoated you’re consuming.

– Get Plenty of Sunshine— It may appear odd, however, one reason people like to eat sugar is serotonin, the feel-good hormonal agent. When you consume a lot of sugar you’ll get a spike in serotonin.

– Plenty of Sleep— If you have a problem sleeping during the night, then you need to get to the source of why. Prevent sugars, caffeine, and anything revitalizing 2 to 3 hours before bed. You must go to sleep on an empty stomach for the finest sleep.

– Drink Enough Water-– Staying hydrated is vital to avoid any type of yearnings, including sugar yearnings. 

– Focus on Stability-– You wish to attempt to keep your sugar well balanced. One method to do that is to have routine mealtimes. For you, that might be six meals a day; aside from will end up being the conventional 3 meals a day. It depends on what works best for you. You should consume when you feel real hunger pangs.

– Eat Your Greens— For some factor, when you consume more greens like turnip greens, spinach, kale, etc, your sweet yearnings will go away. Rather than consuming something sweet when you get the yearning, attempt consuming a bowl of steamed spinach with good red wine vinegar on it, and your cravings will vanish.

– Incorporate Fermented Foods and Drinks— Not just are they good to help keep your stomach acid and bacteria well balanced, fermented foods and beverages are also great sweet tooth killers. You can purchase prepared fermented foods or make your own. Remember a real percentage of sugar is used in fermentation, but that is all right.

– Meditate-– Sometimes sugar yearnings are simply an indication that you need to slow down and center yourself. Stress can play a huge part in appetite and cravings. Put in the time to practice meditation, at least 10 minutes per day. If you don’t wish to meditate, prayer or sitting silently also works.

Integrating these pointers into your day can make a substantial difference when you’re attempting to end sugar cravings and break your sugar routine. Remember that it’s not going to happen overnight either. Just focus on adding good ideas to your life instead of on what you’re getting rid of.

How to Fight Sugar Addiction Withdrawal Symptoms

When you first embark on removing added sugar from your diet plan, you’re going to experience some withdrawal symptoms – specifically if a few of your sugary treats included caffeine. You don’t wish to use a lot of phony things to sub for sugar, so it’s best to try to overcome each sign you have.

– Depression— If you observe after giving up added sugar you’re feeling depressed, make sure that you are eating some natural sugars like those found in fruit and veggies. Just consume them without included sugar, oil, and fat.

– A headache— This is more than likely caused by drinking less caffeine. If you were utilized to sweet beverages, it can be difficult to drink plain water.

– Anxiety-– Anxiety manifests itself in many ways to different people. Some individuals get a fluttery sensation in their stomachs. Others experience shortness of breath or heart palpitations. It can be very extreme in some individuals.

The best thing to do is go to your doctor for a blood test if you discover that you’re experiencing a lot of anxiety. Some health problems like hypothyroid which has absolutely nothing to do with sugar limitation can cause anxiety. Otherwise, simply check your hydration level, sleep level, and guarantee that you’re consuming enough calories for your ideal weight.

– Irritable Mood— Feeling moody? When your blood sugar level gets too low you can feel moody. This can be treated by eating regularly. Try to balance your meals with the correct amounts of protein, fat, and carbs for your personal needs. Don’t permit yourself to get too hungry; this is a foolproof way to end up feeling moody. Keep healthy treats around like apples and no sugar included peanut butter.

– Fatigue— Still feeling that 3 pm depression? Feeling tired and foggy all the time? This is a sign that you’re not consuming sufficient carbs. Remember that veggies are good carbs and you must consume them in abundant amounts. It can also indicate that you require to drink more water.

– Achy Muscles— This is among the very first indications of dehydration. Many people who utilized to consume sugary drinks for most of their hydration find it difficult to get adequate water. Drink a minimum of 8 glasses of water a day. For snacks, eat hydrating food like apples, carrots, oranges, and other fresh fruit and veggies.

– Cravings-– When you notice you’re getting super-strong sugar cravings, it’s time to look at your list of things to do throughout yearnings. You can still consume something sweet, but instead of sweet or processed food, choice something fresh like a bowl of berries or chopped apples.

The symptoms of sugar withdrawal are more difficult for some individuals than others. If you cave in and eat processed sugar, drink extra water, move more, and be prepared next time with a healthy treat.

What Now?

Change begins with realizing there is a problem with one’s sugar addiction. If you really wish to rid yourself of sugar yearnings, slim down and get healthier, a great way to do it is to avoid added sugars. Remember, sugar that is found naturally in plants that you consume is normally alright, although you ought to attempt to limit super-sweet fruit like dried fruits and dates.

Take it one day at a time. Focus on consuming up until you’re satisfied and not stuffed whenever you’re starving. Get enough workout, sunlight, and hydration and you’ll kick that sugar habit to the curb in no time.