In the U.S., the average person eats a whopping 2-3 pounds of refined sugar per week in the form of sucrose, dextrose, and fructose. Many of these ‘bad’ sugars are hidden in foods like manufactured sauces or foods that are processed or baked.
When sucrose is digested in the body, it is broken down into two simple sugars: high-glycemic glucose and low-glycemic fructose. Scientists believe that although fructose does have a lower glycemic index than sucrose, it can lead to insulin resistance because the body struggles to break it down properly.
Fructose is made from refined fruits and corn. It is a used by the food processing industry to save money, because less fructose is required to sweeten foods. Subsequently it is a cheaper alternative to sucrose ‘table sugar’ and the average American is consuming 70 pounds of corn fructose per year.
In terms of insulin resistance it can lead to obesity and vice versa. The impact of a high continuous fructose or sugar intake in the diet creates a rapid spike in blood glucose. This results in excess stress on the pancreas, causing a dramatic release of insulin.
Individuals with insulin resistance can have the following symptoms:
Poor concentration levels, depression, anxiety, and crankiness
High blood sugars
Feeling bloated
Tired, especially after eating
Increased blood triglycerides
Heightened hunger
Weight gain
In addition, sugars negative affect on fat cells can cause additional health risks because increased fat means a rise in blood pressure, putting additional pressure on the cardiovascular system and the heart. Ultimately, if left untreated these could lead to heart disease, heart attack or stroke.
Many people, who overeat refined sugars, may have some degree of addiction to it and withdrawing from sugar may lead to mood swings, personality changes, and even short term mental illness.
It is a never ending rollercoaster and the only way to get off the excess sugar ride is by beginning to take small steps to controlling what goes into the body. Remove a sugary drink. Replace a sugary snack with whole food. The good news is that everyone can improve their health overnight, just by watching the sugar. For more nutrition coaching tips please visit https://transformingstrength.com/nutrition-coaching/ and start improving your diet and health today!
Jesus is a health blog author who has been writing about nutrition, fitness and healthy living for over 10 years. He also loves to run, hike and bike with her wife.
