America Running On Sugar

“I think we have to understand that sugar is an essential component of food; it's just that sugar in excess is an inappropriate and unhelpful diet”   Andrew Lansley
 

Excessive sugar consumption has become a major concern today, with numerous studies linking it to a range of health problems. The consequences of consuming too much sugar go far beyond mere weight gain and tooth decay. Sugar in excess can affect your looks, from weight gain and hormonal imbalances to the formation of wrinkles and numerous health concerns. In this article I wanted to breakdown the various ways in which excessive sugar intake can negatively impact our health and overall lives.

MY OWN JOURNEY

Growing up, my own personal love affair with sugar began at a young age. Like many children, I craved sugary treats as a reward, whether it was after dinner or simply because I wanted something sweet. Dessert was my diet! I developed a habit of indulging in all things sugar drinks, cookies, and snacks, sometimes even replacing entire meals with these sugary delights. My jam was resse cups and lemon cookies! My cousin would literally pay me in candy/junk food for babysitting. Unfortunley this habit has stuck with me over the years, and it's a battle I still fight today. In fact, my love for sugar was so strong that I once opened my own online dessert shop where I could create and share all of my childhood favorites. While I enjoyed baking, I couldn't ignore the constant conflict within me. As I grew older, I began to take deeper dive into the research surrounding the impact of sugar on how it affects hormones and its connection to issues such as cysts and fibroids, both of which I currently struggle with. It was a wake-up call that made me take a step back and reevaluate my own choices.

How could I, with my own personal health issues related to sugar, continue to sell the very thing I knew was affecting me? This question weighed heavily on my mind, and although there were other factors that made me reconsider my baking venture, my main concern was transforming into a healthier version of myself. I knew that I couldn't achieve this by clinging onto old habits and I wanted to SEE what that version of myself would look and be with stronger discipline habits. Don't get me wrong, I still appreciate a good dessert. Quitting sugar cold turkey was never an option for me. However, I have become much more mindful about not consuming sugar on a daily basis. I strive to eat it in extreme moderation, treating it as a special reward that I can look forward to once or twice a week, rather than a daily indulgence.

Fortunately, I haven't been diagnosed with pre-diabetes or high blood pressure, but most of my immediate family has been affected with excessive sugar consumption and had diabetes or other health related problems. I now firmly believe in taking proactive steps to prevent such conditions. I refuse to wait until things get worse before making positive changes in my life. I want to seize the opportunity to make healthier choices while I still can. With this mindset, I have managed to curb my cravings thus far. I feel compelled to share my journey and provide informative resources to help others navigate their own path away from the allure of sugary foods. It's important to understand how sugar affects our bodies and the potential long-term effects it can have.

So, whether you're struggling with sugar addiction or simply seeking a healthier lifestyle, join me on this journey of self-discovery and liberation from the sweet sugary crack that plague us. Together, we can break free from the grip of sugary-itis and pave the way for a brighter, healthier future.

AFFECTS OF CONSUMING TOO MUCH SUGAR

• Increased Risk of Obesity

One of the most well-known consequences of excessive sugar consumption is its contribution to obesity. Sugar is a calorie-dense nutrient that provides little to no nutritional value. When consumed in excess, it can lead to weight gain and increase the risk of obesity. The body metabolizes sugar quickly, causing blood sugar levels to spike and prompting the release of insulin. Over time, excessive sugar intake can lead to insulin resistance, a condition where the body's cells become less responsive to insulin, culminating in weight gain and an increased risk of obesity.

• Development of Type 2 Diabetes

Excessive sugar consumption has been strongly linked to the development of Type 2 diabetes. When we consume too much sugar, it puts a strain on the pancreas, the organ responsible for producing insulin. Over time, the pancreas may struggle to keep up with the demand for insulin, leading to high blood sugar levels and eventually, the development of Type 2 diabetes. This chronic condition can have serious health implications, including cardiovascular disease, kidney damage, and nerve damage.

• Cardiovascular Health Complications

Studies have shown a clear connection between excessive sugar consumption and cardiovascular health complications. A diet high in added sugars, particularly fructose, has been associated with an increased risk of heart disease, high blood pressure, and abnormal blood lipid levels. Excessive sugar intake can raise triglyceride levels, increase LDL cholesterol (commonly known as "bad" cholesterol), and decrease HDL cholesterol (commonly known as "good" cholesterol). These factors contribute to the development of atherosclerosis, a condition where plaque builds up in the arteries, restricting blood flow and potentially leading to heart attacks and strokes.

SUGAR EFFECTS WITHIN THE BODY

Although the American Heart Association says we should literally only be consuming added sugars around two tablespoons daily but with most American diets we literally consuming 3x or more on a daily basis. When we consume way to much of sugary foods or drinks, our bodies rapidly break down the sugars into glucose, causing a spike in blood sugar levels. To counteract this, the pancreas releases insulin, a hormone that helps transport glucose into our cells for energy. However, when we consume excess sugar, the body produces more insulin than it can handle, leading to insulin resistance. Insulin resistance can disrupt the balance of other hormones involved in regulating our metabolism. This hormonal imbalance can result in increased fat storage, especially around the abdomen, hips, and thighs. also disrupt the delicate balance of various hormones in our bodies. One hormone particularly affected is leptin, which is responsible for regulating appetite and signaling feelings of fullness. Also leptin resistance can occur, causing us to ignore these important signals.  Additionally, consuming sugary foods often leads to overeating due to the lack of satiety they provide, further contributing to weight gain.

HIDDEN SOURCE OF SUGAR

• Processed Foods and Beverages. Condiments and Sauces. Low-Fat and Diet Products

While many of us are aware of the sugar content in obvious sources such as soda and candy, there are also hidden sources of sugar that often go unnoticed. Processed foods and beverages, condiments and sauces, and low-fat and diet products can all contain surprisingly high amounts of added sugar. These hidden sources can significantly contribute to our daily sugar intake without us even realizing it. Manufacturers often use different names for sugar on their ingredient lists, making it challenging for consumers to identify them. Some common names for added sugars include sucrose, glucose, fructose, dextrose, maltose, and corn syrup. While it may be obvious that sugary snacks and desserts contain high amounts of sugar, many people overlook the hidden sugars in condiments and sauces. Items such as ketchup, barbecue sauce, salad dressings, and marinades often contain added sugars to enhance flavor.

• Strategies to Reduce Sugar Intake

To combat the negative effects of excessive sugar, it is essential to adopt strategies to reduce our sugar intake. Reading food labels carefully can help us identify hidden sources of sugar and make more informed choices. Opting for whole foods, such as fruits, vegetables, and whole grains, can provide us with essential nutrients while naturally limiting our sugar intake. Additionally, it is crucial to limit the consumption of sugary beverages and opt for healthier alternatives such as water or unsweetened tea.

• Read Food Labels Carefully

One effective strategy to reduce sugar intake is to become a mindful consumer and carefully read food labels. Many processed foods, even those that are seemingly healthy, can contain surprisingly high amounts of added sugars. Ingredients such as high fructose corn syrup, sucrose, glucose, and maltose are all different names for sugar. By familiarizing yourself with these terms and being aware of the sugar content in the products you consume, you can make more informed choices about what goes into your body. When reading food labels, it is essential to pay attention to the serving size as well. Sometimes, a product may appear to have a low sugar content, but the serving size is much smaller than what most people consume in one sitting. This can be misleading and potentially lead to consuming more sugar than intended. By understanding the serving sizes and sugar content, you can make conscious decisions about the products you buy and consume.

• Choose Whole Foods

Another effective strategy to reduce sugar intake is to prioritize whole foods in your diet. Whole foods, such as fruits, vegetables, lean proteins, and whole grains, are naturally low in added sugars and provide essential nutrients. By incorporating more whole foods into your meals and snacks, you can reduce your reliance on processed foods that often contain high levels of added sugars. Choosing whole foods also allows you to have more control over the ingredients in your meals. By preparing your meals at home, you can decide how much sugar to add or substitute it with healthier alternatives like natural sweeteners such as honey or maple syrup. This way, you can satisfy your sweet tooth while keeping your sugar intake in check.

• Limit Added Sugar in Beverages

Beverages can be a HIGH source of hidden sugars in our diet. Sodas, energy drinks, fruit juices, and even seemingly healthy options like flavored water or smoothies can contain substantial amounts of added sugars. To reduce sugar intake, it is crucial to be mindful of the beverages you consume. One effective strategy is to opt for water or unsweetened beverages as your primary choice. Water is essential for overall health and hydration, and it contains no added sugars or calories. If you find plain water boring, try infusing it with fruits or herbs for a refreshing twist. If you enjoy a hot beverage, opt for unsweetened tea or coffee and add minimal or no sugar.

If you still crave sweetness in your beverages, consider gradually reducing the amount of sugar you add. Over time, your taste buds will adjust, and you may find that you no longer need as much sweetness to enjoy your drinks.

CONCLUSION

In conclusion, we all gotta stop with eating unconsciously and be mindful that our diets can and has undeniable consequences on our health. We can take steps to reduce our sugar intake and prioritize our health. By adopting strategies such as reading food labels, choosing whole foods, and limiting added sugar in beverages, we can make healthier choices and improve our overall well-being. It is time to take control of our sugar consumption and embrace a healthier lifestyle. Excessive sugar not only affects our overall health but also significantly impacts our physical appearance. From weight gain and hormonal imbalances to the formation of wrinkles, the negative consequences of excessive sugar intake are undeniable. Understanding these effects empowers us to make informed choices and take steps towards a healthier lifestyle. Reducing sugar consumption, particularly from processed foods and sugary beverages, can have profound effects on our looks and overall well-being. By prioritizing a balanced and nutritious diet, we can maintain a healthy weight, regulate our hormones, and preserve the youthfulness of our skin. It's time to take control of our sugar intake and embrace a more vibrant and radiant version of ourselves.

DIFFERENT NAMES FOR SUGAR TO LOOK OUT FOR ON FOOD LABEL

Sugar has many aliases on foods ingredient lists, including, but not limited to, the following:

Agave

Barley malt

Brown sugar

Cane juice/evaporated cane juice

Cane sugar

Cane syrup

Corn sweetener

Corn syrup

Corn syrup solids

Dextrose

Fructose

Fruit juice concentrates (for example, apple juice concentrate)

Fruit nectars

Glucose

High fructose corn syrup

Honey

Invert sugar

Lactose

Malt sugar

Malt syrup

Maltose

Molasses

Raw sugar

Sucrose

Syrup

Trehalose

Turbinado 

For more details, please watch my breakdown on Youtube and other content provided on all Ebene & Co. social media pages.

I am NOT a medical expert, and all the articles and content shared here are solely based on my personal experiences, opinions, and research. It is essential that you consult your own physician and conduct your own research before following any advice mentioned on this platform.