Refined sugar is an anti-nutrient: it starts out as sugar cane, and then goes through an extensive refining process that destroys all of the enzymes, fiber, vitamins and minerals. What you're left with are empty, naked calories also known as nutrient thieves.
- Your body needs the enzymes, fiber, vitamins and minerals that were taken out in the refining process in order to metabolize sugar and use it as energy. It takes those nutrients from your own body, so while you are enjoying that chocolate bar, sugar is draining vital nutrients from your body. Like a sweet parasite.
- Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in your blood sugar levels), which makes you overeat causing all kinds of health issues including a likely struggle with weight management.
- Sugar accelerates aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar).
- Sugar weakens your bones - making you vulnerable for osteoporosis, and it weakens your teeth - making you vulnerable for cavities (as a result of calcium being pulled from your bones and teeth in order for your body to process sugar. Keep in mind, refined sugar is an anti-nutrient).
- Sugar in excess is stored as fat (when your liver runs out of room to store the excess sugar, its converted to fat and deposited on your belly, highs, hips and the backs of your arms).
- Sugar can impair brain functioning (as a result of depleted B-vitamin production) and causes inflammation exacerbating chronic pain.
- Sugar interferes with the healthy microbiome in your gut impairing your immune system.
- Some of the additional ailments dangers linked to over-consumption are sugar: Varicose veins, constipation, hormonal imbalances, ADD and ADHD, increased emotional instability, risk of cancer and most of the degenerative diseases we all dread.
Americans should limit their added sugars consumption
- Americans should keep their intake of added sugars to less than 10% of their total daily calories as part of a healthy diet.2 For example, in a 2,000 daily calorie diet no more than 200 calories should come from added sugars.
- Americans, aged 6 years and older, consumed about 14% of total daily calories from added sugars in 2003–2010.3
- The leading sources of added sugars in the U.S. diet are sugar-sweetened beverages, grain-based desserts like cakes and cookies, candy, and dairy desserts like ice cream.3 Reducing the amount of sugary drinks and sugary foods each day and replacing these with plain water and fruit might be a good way to reduce added sugars intake.
Look for hidden refined sugars in your food and start shifting them out of your diet. Become a diligent and discerning label reader! Take a pass on the products with added sugars. We all want and need sweet treats - but these don’t need to be refined sugar-laden and thankfully today we have so many more options. Choose the no added sugars items from now on and notice the remarkable benefits in your over-all health. It’s remarkable what benefits you experience when you begin to make the conscious efforts to eat better.
Join the free 3 day sugar detox for a full menu lineup with three days of delicious, easy-to-make meals that are refined sugar-free and big on taste and nutrition. I love food too and ensure my recipes are flavor dense and addictive in a healthy way. It feels good to feel good so eat great! With love, Teri