Nutrition

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Sugar. It is everywhere now.

Before the 17th century trade began, sugar was worth more than gold. Sugar sculptures used to be made to be looked at but not to be eaten. Now a Coke costs 99 cents and a water 2,50 Euros.

No wonder obesity and diabetes are on the rise and Alzheimer’s disease is being called “Diabetes Type 3 “. According to Lifescience.com, sugary drinks alone kill 184,000 people every year.

The World Health organisation also has some shocking numbers out there…

In 2016, around 1.6 million deaths were directly caused by diabetes whereas 2.2 million deaths were attributable to high blood glucose in 2012. The number of people over 18 having diabetes has risen from 4.7% in 1980 to 8.5% in 2014.

So why is sugar bad ?

It is all about developing insulin resistance. Insulin is responsible for moving sugar out of your bloodstream and into your cells. When your body becomes insulin resistant, your pancreas cannot keep up with producing the insulin needed to move the sugar out of your blood. Congrats, you are now pre-diabetic.

People who are diabetic are twice as likely to develop dementia – hence the term Diabetes type 3 instead of Alzheimer’s.

Insulin is also very important for the brain. It helps maintain the health and growth of brain cells. So the less insulin your body is able to produce, the faster your cognitive decline.

If you become diabetic, you have an increased chance of developing heart disease, Alzheimer’s and cancer. High blood sugar also causes nerve damage by damaging your capillary walls which supply your nerves with blood carrying nutrients.

If this is not convincing enough here is more…

Sugar is a drug. Yes, some drugs are good but this one lights up the same areas in your brain like cocaine. Given that the average American consumes 82 grams of sugar per day it’s something to think about.

Sugar is a true Killer…

After consuming foods high in sugar content, the area in your brain responsible for reward and cravings lights up. This in return makes you crave more sugar.

So eating sugar = craving sugar, which = eating sugar…

Now when you quit you will also go through withdrawal symptoms such as headaches, mood swings, tremors.

Lets continue the horror story 🙂 Your mental health is also affected by sugar consumption. Namely, depression and anxiety. Your ability to produce serotonin is inhibited by sugar.

Dan DeFigio, creator of BeatingSugarAddiction.com, says that overconsumption of sugar, your gut functions are impacted, including digestion and immune cell formation.

When you consume a lot of sugar, your blood sugar spikes. After the spike follows the crash. This constant up and down causes anxiety. When your blood sugar is crashed, you are desperate for food making your body weak also called hypoglycemic state.

There is no doubt that sugar is a killer, but there are many different types, here are the ones you should avoid at all costs.

  • High fructose corn syrup
  • Fructose (all juices)
  • Granulated white sugar (mostly the added sugar in processed foods
  • Brown sugar
  • Artificial sweeteners (except erythritol)

Especially fructose is to be avoided, fructose is found as the natural sugar in fruit. So why is it bad then ? When you eat fruit, you also consume the fibre that is present in the fruit which helps your body process the fructose. However, when fructose is consumed as an added sugar or in juices where the fibres have been filtered out, your body has problems to process the fructose.

When you consume large amount of fructose is non-natural products, it is too much for your small intestine to process, gets into the liver and turns directly into fat.

Important to understand is that when your small intestine spills the fructose over to the liver, it also hits the colon. The colon is never meant to see sugar as it is suppose to be processed before, in the the small intestine. This over-spill damages your microbiome (gut bacteria).

Where to get started…

Check the labels when you buy something next time and see if it contains any kind of sugars and how many grams. You will be surprised to find sugar in dozens of packages including some breads.

Avoid all low-fat sweetened yogurts, juices and Granola. These seemingly healthy foods have tons of the white gold. One large glass of orange juice is already too much for your small intestine to handle. Stick to real pieces of fruit.

Try using erythritol as a sugar replacement, it seems to one of the safest alternatives out there.

Start by writing down how many grams you are consuming per day, you should not exceed 20 grams per day.

Let me know how it goes. Have you tried to quit sugar and failed ? I am looking forward to hearing your sugar stories in the comments or per email. To be in the know about health hacks like these join the Fusion Kinetic family down below.

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References

http://sugarscience.ucsf.edu/the-growing-con…

https://www.ncbi.nlm.nih.gov/pubmed/23803881

http://www.caltech.edu/news/microbes-help-pr…GroupParagraph

https://link.springer.com/article/10.1007/s0…

https://www.sciencedaily.com/releases/2011/0…

https://www.ncbi.nlm.nih.gov/pubmed/15469884

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