Sugar is often linked to numerous chronic health problems, including heart disease. Consuming too much sugar can not only hinder your weight loss goals but also reduce your intake of essential nutrients. Despite these risks, the average daily sugar consumption in the U.S. remains at a staggering 73 grams or 17.4 teaspoons.
To encourage healthier habits, it’s crucial to understand how your body processes sugar and its effects on your well-being.
Understanding Sugar Breakdown
When you indulge in cookies, ice cream, candy, or other sweet treats, your body breaks down the added sugar into glucose and fructose. Glucose, a simple sugar and the building block of carbohydrates is absorbed directly into the bloodstream to be used as energy. Fructose, often found in fruit and processed foods, is processed in the liver and converted to glucose before being used as energy. Consuming too much fructose can lead to an increase in triglyceride levels, which is a risk factor for heart disease.
The Sugar Craving Cycle
After a blood sugar surge and the subsequent crash, you might crave another sugar fix to feel energized again. Sugar can be addictive as the brain adapts to the dopamine released each time you consume sugar. Over time, you’ll need more sugar to achieve the same “high,” leading to a continuous craving for sweet treats.
Long-term Health Consequences
The harmful effects of excess sugar consumption go beyond weight gain or difficulty losing weight. Overconsumption can put the pancreas into overdrive, potentially leading to diabetes, hardening the heart’s arteries, raising blood pressure, lower “good” HDL cholesterol, and increasing the risk of depression.
The Takeaway
Not all sugar is created equal. Naturally occurring sugar in fruits, vegetables, dairy products, and grains also provides essential nutrients, vitamins, minerals, protein, fat, and water. Consuming whole foods ensures you also get fiber, which slows digestion and prevents blood sugar crashes. To monitor your sugar intake and prioritize whole foods, consider using an app like MyFitnessPal.
