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Here’s a detailed description of sugar, its addictive properties, and the positive effects of limiting or replacing it with healthier alternatives.
Sugar:
Sugar is a simple carbohydrate that occurs naturally in various foods, including fruits, vegetables, and dairy products. The most common forms of sugar are sucrose (table sugar), fructose (fruit sugar), and glucose (blood sugar). Refined sugars, such as white and brown sugar, are extracted from sugar cane or sugar beets and processed to remove impurities.
Sugar addiction:
Sugar can be addictive due to its effect on the brain’s reward system. When consumed, sugar triggers the release of dopamine, a neurotransmitter associated with pleasure and reward. Over time, the brain may develop a tolerance to sugar, requiring more of it to achieve the same pleasurable effect. This can lead to cravings and compulsive consumption, similar to drug addiction.
Positive effects of limiting or replacing sugar:
1. Improved blood sugar control: Reducing sugar intake can help stabilize blood sugar levels, which is particularly important for people with diabetes or prediabetes.
2. Weight management: Consuming fewer sugary foods and beverages can lead to a reduction in overall calorie intake, aiding in weight loss or maintenance.
3. Better dental health: Sugar is a primary cause of tooth decay. Limiting sugar consumption can help prevent cavities and maintain better oral health.
4. Reduced inflammation: High sugar intake has been linked to chronic inflammation, which is associated with various health problems, including heart disease and certain cancers. Cutting back on sugar may help reduce inflammation in the body.
5. Enhanced nutrient absorption: Replacing sugary foods with nutrient-dense alternatives, such as fruits, vegetables, and whole grains, can provide the body with essential vitamins, minerals, and fiber, promoting overall health.
Healthy sugar alternatives:
1. Natural sweeteners: Stevia, monk fruit, and erythritol are natural, low-calorie sweeteners that can be used as a replacement for sugar in some recipes.
2. Fruit: Fresh, frozen, or dried fruits can provide a natural sweetness to foods and beverages while also offering vitamins, minerals, and fiber.
3. Honey: Raw honey contains antioxidants and has antibacterial properties. It can be used as a natural sweetener in moderation.
4. Dates: Dates are a natural source of sweetness and can be used to sweeten recipes or as a snack on their own.
Extra facts:
The World Health Organization recommends limiting added sugars to less than 10% of daily caloric intake, with further benefits from reducing intake to less than 5%.
Sugar-sweetened beverages, such as soda and energy drinks, are a significant source of added sugars in many diets and have been linked to obesity and other health problems.
Some studies suggest that consuming too much sugar may increase the risk of developing certain cancers, such as colorectal and breast cancer.
Sugar alcohols, such as xylitol and sorbitol, are lower-calorie sweeteners that can be used as a sugar replacement but may cause digestive discomfort in some people when consumed in large amounts.
Founder, Rachele
(w) mybluegenes.com
(e)rachele@ mybluegenes.com
Change Your Script
it wasn’t until I cut out added sugar
that I even recognized that like that
was a thing that needed adjusting I
don’t know I guess that was my Baseline
I was like you know lay in bed for 30
minutes like H really hard time getting
out of bed not really feeling motivated
not wanting to work out and kind of just
feeling like down the majority of the
time so that was the first one was
energy and mood