If sugar consumption is reduced, what are the effects on the body?
Introduction
Low sugar consumption has magical effects on health
Sugar consumption is common these days, but its presence in high amounts in the diet increases the risk of various diseases.
This is why doctors recommend consuming less sugar.
But this advice does not mean eliminating all sweets from the
menu, because that is impossible and harmful to health.
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Our body needs a certain amount of sugar daily for energy and it comes from natural foods such as fruits, vegetables, milk, and cereals.
In particular, experts recommend avoiding certain types of sweeteners, such as refined and processed sugars, commonly found in soda, ice cream, and many other similar products.
Avoiding such sweets has many benefits because the extra calories in sugar do not provide any additional nutrition to the body or health, but are referred to as empty calories because they contribute to weight gain and other health problems.
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1. Healthy body weight
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Eating too many calories (regardless of where they come from) can lead to weight gain, but a high sugar intake in your diet means you're taking in more calories than you need throughout the day.
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This results in weight gain as well as fat around the abdomen and waist which is harmful to health.
2. Blood fat is reduced
If you are overweight, you probably have higher levels of cholesterol in your blood, which is a type of triglyceride fat in your blood.
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Reducing sugar intake leads to weight loss, which improves cholesterol levels.
The risk of heart disease will be reduced
High levels of fat in the blood increase the risk of heart disease.
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By reducing sugar intake, fat levels are reduced and weight gain is halted, reducing the risk of heart disease.
3. Teeth are better
Sugar is the primary food source for bacterial growth in the mouth, increasing the risk of tooth decay.
Reducing sugar intake, especially avoiding sugary drinks, helps improve dental health.
4. The risk of various diseases is reduced
People who consume large amounts of sugar are at increased risk of diabetes, heart disease, high blood pressure, liver disease, and other serious illnesses.
So it is possible to significantly reduce the risk of these diseases by reducing sugar consumption.
5. Physical energy improves
Eating foods high in sugar causes insulin levels to rise, which increases the body's energy for a while, but then
suddenly drops very quickly.
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This means that sugary energy drinks etc. can boost energy for a while, but then it suddenly disappears, leading to feelings of tiredness, weakness, and sleepiness.
6. The digestive system is healthy
High consumption of sugar is harmful to the health of the digestive tract, as it has negligible fiber content.
In contrast, eating too much sugar increases the amount of harmful bacteria and can cause problems such as bloating, gas, and constipation.
7. Sleep is affected
Lack of sleep increases the desire to eat sweet things and this results in a cycle of more sweets and poor sleep.
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8. Improves skin health
Consuming too much sugar increases inflammation in the body, making acne more visible on the skin.
Excessive sugar consumption also increases insulin levels, which results in more oily secretions and pore-clogging, while increasing the number of acne-causing bacteria.
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Similarly, excessive sugar consumption activates a process in the body called glycation.
During this process, sugar molecules attach to the skin's elastic fibers and collagen, weakening them.
This leads to wrinkles or premature aging.
9. How much should be used?
According to experts, less than 10 percent of calories in a balanced diet should come from sugar.
According to the World Health Organization, a maximum of 5 to 10 teaspoons of sugar should be consumed per day.
Conclusion
From the above article, we can conclude that people who consume large amounts of sugar are at increased risk of diabetes, heart disease, high blood pressure, liver disease, and other serious illnesses. So we must consume less sugar.
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