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Title : Sugar: should we eliminate it from our diet?
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Sugar: should we eliminate it from our diet?

Sugar seems to have developed a reputation as the big bad wolf in relation to health. Medical News Today have reported numerous studies linking sugar consumption with increased aging, cardiovascular disease, obesity and even cancer. This research has led many health experts around the world calling for reductions in the recommended sugar intake, with some saying we should cut sugar completely. But is it really so bad for our health? We investigated.

In short, sugar is a hydrate crystalline carbon that makes food taste sweet. There are many different types of sugar including glucose, fructose, lactose, maltose and sucrose -. Also known as table sugar

Some of these sugars, such as glucose, fructose and lactose, occur naturally in fruits, vegetables and other foods. However, many of the foods we eat contain "added" sugars -. Sugar we add to a product of ourselves to improve the flavor or sugar added to a product from one manufacturer The most common sources of added sugars include soft drinks, cakes, pastries, chocolate, fruit drinks and desserts. Only a single can of cola can contain up to 7 teaspoons of added sugar, while a chocolate bar medium size can contain up to 6 tsp. sugars that have been cited as contributing to many health problems is added. In December 2014, MNT reported on a study in the journal Open Heart claiming added sugars may increase the risk of high blood pressure, even more than sodium. And in February 2014, a study conducted by the Centers for Disease Control and Prevention (CDC) high consumption of added sugar associated with an increased risk of death from cardiovascular disease (CVD). Perhaps most strongly, added sugars have been associated with the significant increase in obesity. In the US, more than one third of adults are obese, while the rate of childhood obesity has doubled in children and adolescents has quadrupled in the last 30 years. A study of 2013 published in The American Journal of Clinical Nutrition suggests that consumption of sugary drinks increases weight gain in children and adults, while a review article of the Organization World Health Organization (WHO) reports an increase in consumption of these drinks is correlated with increasing obesity.

Are we becoming addicted to sugar?

In support of these associations is Dr. Robert Lustig, a pediatric endocrinologist at the University of California at San Francisco and author of Fat Chance: The hidden truth about sugar , which He said sugar is a "toxic" substance that we are becoming addicts. A 2008 study by researchers at the University of Princeton, New Jersey, rats are used to eating a diet high in sugar shows signs of binge eating, craving and withdrawal when reduced its sugar consumption. "We need to wean ourselves off. We need to de-sweeten our lives. We have to make a treat sugar, non-staple in the diet," said Dr. Lustig The Guardian in 2013. "the food industry has done a staple of the diet because they know when they do you buy more," he added. "This is your hook. If any unscrupulous cereal maker came and linked her breakfast cereal with morphine to get them to buy more, what do you think? They do it with sugar instead." In his popular blog, Goop, Gwyneth Paltrow sugar addictionas quote one of the reasons why he decided to leave the sugar completely. "The conclusion is that sugar works pathways of addiction and reward in the brain in the same way as many illegal drugs," writes . "Sugar is basically a socially acceptable drug, legal, recreational, with deadly consequences." Statistics show that we are certainly a nation of lovers added sugar. According to a CDC report, adults in the US consume about 13% of their total daily calorie intake from added sugars from 2005 to 2010, while 16% of the total calorie intake of children and adolescents' came from added sugars in 2005-2008. These levels are well above those recommended by the WHO, according to which we should consume no more than 10% of total daily calories from "free" sugars -. Both natural sugars and are added to products by the manufacturer In 2013, however, MNT reported on a study by Professor Wayne Potts and colleagues at the University Utah, claiming that consuming added sugars even at recommended levels can be harmful to health, after finding that such levels reduced life expectancy in mice.

is eliminate sugar from our healthy diet?

The set of studies reporting the negative consequences of sugar led the WHO to make a proposal for the revision of its recommendations sugar added in 2014. The organization issued a draft directive that indicates that they would like to reduce half its recommended free sugar 10% to 5% daily intake. "The purpose of this guide is to provide recommendations on the consumption of free sugars to reduce the risk of noncommunicable diseases in adults and children," they explained, "with a particular focus on prevention and control weight gain and tooth decay. " also it seems that many health experts, nutritionists and even celebrities like Gwyneth have jumped on a train "sugar". But it is still possible to completely eliminate sugar from a diet? And it's safe? Biochemical Leah Fitzsimmons, University of Birmingham, in the UK, said The Daily Mail "cut all sugar from your diet it would be very difficult to get fruits, vegetables, dairy and dairy substitutes, eggs, alcohol and nuts all contain sugar, which would leave you with little different from meat and fats to eat. - definitely not very healthy. " Many people turn to artificial sweeteners as a sugar alternative, but according to a study published by MNT in 2014, thesesweeteners can still drive diabetes and obesity. The study, published in the journal Nature suggests artificial sweeteners - including saccharin, sucralose and aspartame -. Interfering with gut bacteria, increasing the activity of pathways associated with obesity and diabetes What's more, they found long-term consumption of artificial sweeteners was associated with weight gain, obesity abdominal, blood glucose levels in higher fasting and increased levels of glycosylated hemoglobin. "Along with other major changes that occurred in human nutrition, this increase in consumption of artificial sweeteners coincides with the dramatic increase in epidemics of obesity and diabetes," the authors note. "Our findings suggest that artificial sweeteners may have contributed directly to improve the exact epidemic that they were destined to fight."

Sugar can be part of a healthy balanced diet

Instead of running away from sugar completely, many health experts believe it may be consumed as part of a healthy diet, and some indicated that sugar also has benefits. "Like all sources of calories, sugars can be consumed within a healthy, balanced and active lifestyle diet," Dr. Alison Boyd, director of Sugar Nutrition UK MNT said. "Sugars can often help to make certain nutritious foods more palatable, which can promote diversity in a healthy and balanced diet." Some researchers say that our bodies still need sugar. "It is the preferred fuel of our body," Dr. David Katz, director of the Prevention Research Center at Yale University in New Haven, CT, said CNN . "There is a role for sugar in our diet. After all, what is the point of being healthy if not to enjoy life?" The American Heart Association (AHA) - that recommend women should not consume more than 100 calories a day (6 teaspoons) and men should consume no more than 150 calories a day (9 teaspoons) from of added sugars - you not agree, indicating that our bodies do not need sugar to function properly. "Added sugars contribute additional calories and zero nutrients to foods" they add. But even the AHA does not recommend cutting sugar completely.

Tips for reducing sugar consumption

While sugar can be part of a healthy diet, Dr. Katz is an important point that almost all health experts agree - "we eat too much of it." - It is clear from the reports cited by the CDC As such, health experts recommend reducing sugar consumption within recommended guidelines. The AHA provides some tips to help you do just that:

• cut the amount of sugar that can regularly added to foods and beverages, such as tea, coffee, cereal and pancakes
• Replace sugary drinks with sugar-free drinks or low-calorie
• Compare food labels and choose products with the least amount of added sugars
• When baking cakes, reduce the amount of sugar in the recipe by one-third
• Try to replace sugar in recipes with extracts or spices, such as cinnamon, ginger, almond or vanilla
• replace sugar cereal or oatmeal fruit.

There is still much to be done to ensure the public to reduce their sugar intake

While there are things we can do ourselves to reduce sugar consumption, Professor Wayne said Potts MNT that much remains to be done to encourage us to do: "disease states are a terrible scourge of people and the cost of public health care is tremendous . Since individual behavior can make great progress, we must use a variety of methods, such as public awareness campaigns, taxes and tighter regulation. " Dr. Boyd said the food industry he has worked hard to offer the public a good general range of sugar-free products without added sugar. "Soft drinks are a good example," she says, "with more than 60% market share now being low calorie sugar / non-aggregated." He added, however, that low-sugar foods may not necessarily low in calories. "In some cases, the reformulated recipe may contain more calories than the original. Research shows that high sugar diets tend to be low in fat, and vice versa." Added. "The key to remember is that sugars are found naturally in a wide range of foods - including fruits, vegetables and dairy products - and can be consumed within a healthy, balanced diet and active way of life As always, balance and variety of a diet is most important for people to consider. " Source: medicalnewstoday.com

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