1. Sugar crowds out nutritious foods – it used to be said that sugar is nothing but empty calories but this doesnt actually explain the real menace. By eating high sugar and high carb junk food, we crowd out nutrition. There is zero nutrition in sugar and high carbs foods such as hot chips, fried food, burgers, cakes, and pizza. Junk food has negligible nutrition and that is the problem. We are the most overfed and undernourished generation in history.
2. Sugar causes insulin resistance – a diet high in sugar and carbs leads to a constant release of insulin. This high level of circulating insulin eventually leads to insulin resistance which often leads to pre diabetes and Type 2 diabetes.
3. Sugar is the biggest cause of obesity – sugar drives insulin which is our fat storing hormone. Fructose (half of sugar) does not affect our satiety and so we do not get that full signal so continue to eat/drink beyond which is required. Sugar can be addictive in many people so will continue to eat and stimulate their own appetite with ever increasing sugar loads. WebMD Fructose especially is sweeter and cheaper than sugar and doesn’t regulate hunger so we eat more – a recipe for weight gain.
4. Sugar, not fat, causes heart disease – Too much sugar is linked to fatal heart disease, even in those who are not obese. Sugar is not only making us fat, it’s making us sick – regardless if you are thin or obese.
5. Sugar, not fat, changes the type of cholesterol we have – There is no significant evidence that saturated fat increases your risk of heart disease. A diet high in sugar and carbs will lower your HDL (the good guys) and make your LDL dangerous by becoming smaller, oxidised and dense. Eating a high sugar and high carb diet will raise your triglycerides which is a better predictor of heart disease than total cholesterol.
6. Sugar gives you tooth decay – everyone knows bacteria in the mouth loves sugar, sweets, candy and soda, but did you know any starch can start this off? Bread, potatoes, rice. And what about the acid in the soda and juice which break down the enamel? Dental decay and tooth removal is the number one reason for hospital admissions amongst children.
7. Fructose in sugar causes non alcoholic fatty liver disease (NAFLD) -fructose found in sugar, fruit, agave and high fructose corn syrup is primarily metabolised in the liver where it is turned directly to fat. It can be stored as glycogen but if your glycogen stores are already full (which many are on a high carb diet), fatty liver is the result. Eating a piece of whole fruit is not a problem as it is self limiting because the fibre in whole fruit fills you up and it is difficult to overeat. Fruit juice however has all the fibre removed, so a glass of orange juice for example is not the same as eating 6 oranges, it is the same as the sugar from 6 oranges. “There is no biological needs for fructose” American Journal of Clinical Nutrition . Get rid of that dangerous visceral fat (belly fat) and do your liver a favour. NAFLD is the most common liver disorder in “developed” countries.
8. Sugar is the biggest cause of Type 2 diabetes – insulin resistance is the precursor to developing pre diabetes and then Type 2 diabetes (not to be confused with Type 1). If anyone you know has been diagnosed as a pre diabetic or Type 2, get them to seriously reassess their sugar and carb intake.
9. Sugar is linked to cancer – multiple studies have shown and sugar and high insulin levels are associated with insulin like growth factor (IGF-1) which can “enhance tumour cell proliferation” and “may interfere with cancer therapy”.
10. Sugar is linked to Alzheimers disease – many are calling Alzheimer Type 3 diabetes. “We conclude that the term “type 3 diabetes” accurately reflects the fact that AD represents a form of diabetes that selectively involves the brain“.
11. Sugar makes us hungry – sugar cause insulin release and insulin blocks leptin in the brain which is your hunger hormone. If your brain cannot recognise a rise in leptin, and so you remain hungry. This eventually leads to leptin resistance.
12. Sugar can suppress your immune system – not only does sugar reduce your bodies ability to fight infections, it also depletes your body of essential nutrients required for a healthy immune system.
13. Sugar can cause depression – there is a direct link between blood sugar and mood, especially blood sugar spikes and lows. The more uneven your blood sugars, the more uneven your mood. And by living on a high sugar, low nutrient diet, you won’t have the essential amino acids and vitamins required for assisting your mood.
14. Sugar affects your gut flora – and your gut flora impacts on your immunity, serotonin (happiness hormone), allergies, bowel function and metabolic function to name a few. Taking care of your gut flora cannot be emphasised enough. Our gut flora impacts on so many areas of our health and wellbeing.
15. Sugar can lead to mineral deficiencies – chromium, copper, zinc and magnesium are all depleted through the metabolism of sugar.
16. Sugar can cause macular degeneration – not only does sugar decrease the health of the small blood vessels, a diet high in sugar is low in natural antioxidants and vitamins required for a healthy retina.
17. Sugar cause wrinkles – hello, this alone should put you off sugar for life! Sugar in the blood attaches to proteins and causes AGE advanced glycation end products. These attack the fibres in elastin and collagen which makes your skin supple.
18. Sugar causes inflammation – low grade inflammation is involved in arthritis, cardiovascular disease, macular degeneration, atherosclerosis, and vascular dementia.
19. Sugar can affect children’s IQ – There is evidence that a poor diet associated with processed food in early childhood may be associated with reductions in IQ in later childhood, while a healthy diet, associated with high intakes of nutrient rich foods may be associated with small increases in IQ.
20. Sugar causes metabolic syndrome – Metabolic syndrome ( hypertension, obesity, dislipidaemia and insulin resistance) results in an inflammatory state which increase your risk of cardiovascular disease and T2 diabetes. Metabolic syndrome is also associated with PCOS, gallstones, fatty liver, protein in the urine, sleep apnoea.
21. Sugar can cause osteporosis – Drinking carbonated sugary drinks causes increased calcium excretion and calcium loss form the body which can weaken bones in those who are at risk of osteoporosis.
22. Sugar can cause cataracts – Poor blood sugar control weakens the cell membranes and causes oxidative damage in the lens. Good blood sugar control, interestingly, strengthens antioxidant defenses and protects cell membranes from leakage.
23. Sugar can cause oxidative stress and free radical production – oxidative stress is know to be the precursor of over 200 age related diseases so it’s imperative to reduce it. Oxidation is likened to rusting of our insides, or when an apple goes brown. Age spots, liver spots or macular degeneration are often signs of oxidative stress. Cut back on sugars and eat a diet full of nutrients and anti oxidants. Oxidative stress can induce hypertension, and peripheral vascular disease.
24. Sugar can cause oestrogen production in men – MOOBS (man boobs) are on the rise! Especially in young boys like it has never been seen before.
25. Sugar causes kidney disease – high blood sugar is a major risk factor for kidney disease. Sugar damages the microvascular vessels in the kidney which affect the ability for the kidneys to regulate excretion of harmful waste, blood pressure, salt, mineral, protein and fluid balance.
26. Sugar causes high blood pressure – salt for too long has been blamed for high blood pressure but in fact the wrong white crystals were blamed, “sugar is more strongly associated with hypertension and cardiometabloic risk”.
27. Sugar promotes acne – sugar promotes sebum (oil) on the face, sugar promotes inflammation, sugar reduces our immunity, sugar aggravates hormonal acne. Your skin will pay the price of a high sugar diet.
28. Sugar can aggravate eczema – a poor diet can cause reduced immunity, bacterial overgrowth in the gut and inflammation, all which can aggravate eczema and other skin conditions. Often a low sugar and candida free diet are prescribed.
29. Sugar can affect fertility – problems with ovulation can be related to PCOS (polycystic ovarian syndrome). Women with PCOS often have issues with sugar and insulin regulation which may be improved on a low sugar diet. PCOS is closely linked with insulin resistance and hormone imbalances.
30. Sugar can cause men to lose their mojo – sorry but true. Poor blood sugar control causes microvascular damage. Sugar affects the ability for blood flow, nerve and hormone damage. These are all common causes of ED (erectile dysfunction). What is even more important, that if a male is experiencing ED this may be the very first sign that something more serious is occurring. It’s time to go for a thorough examination by your doctor.
So by giving up sugar are we guaranteed to prevent all of the above? Maybe not, but look at what we might prevent. If there are a hundred problems associated with sugar, I for one want to eliminate as many as I can.
There are no downsides to giving up sugar, no complications so why wouldn’t you? It is all about choice. if you chose to eat sugar, you will be at higher risks of the above. Our health is determined by our personal responsibility.
Source: Ditch the Carbs