How much sugar do we consume?
The biggest problem we experience while consuming much sugar in our daily lives is that we have no clear idea of how much we consume in a day.
Today, an average of 10 to 30 teaspoons per person, in other words, 40-120 grams of sugar is consumed in work done. However, according to the World Health Organization report, sugar should not make up more than 10 percent of our daily calorie needs.
Because too much sugar cannot beat the body and sugar can accumulate over time, causing many serious health problems.
According to the figures published by the American Heart Association; The amount of sugar that can be taken daily is 35 grams (150 calories) for men and 20 grams (100 calories) for women. Acıbadem Bakırköy Hospital Nutrition and Diet Expert Ayça Güleryüz listed the risks faced by those who consume too much sugar.
Sugar has no use in the body!
Candy; a compound obtained from sugar beet, which we call “white sugar” and which consists of half-fructose and glucose. It does not contain any nutrients such as protein, fat, vitamins and minerals. The empty calorie is not actually the content of the pulp.
Nutrition and Diet Expert Ayça Güleryüz points out that refined white sugar is not needed at all for this reason and continues: “Refined sugar and corn syrup containing high fructose in most foods are metabolized by the liver in our bodies. This means that the liver will work harder.
On the contrary, the cereals we consume on a daily basis, which we call high-quality carbohydrate sources, and the sugar we buy from legumes, are converted to glucose only and used in every cell of the body.
So, sources of good quality carbohydrates, cereals, and legumes, like refined sugar or fructose syrups, are not empty energy sources, and they need sugar without damaging the body. ”
Wrinkle on the skin
When sugar molecules are present in the body in excess, they change the structure of the protein by binding to the proteins and this is called “glycation”. The collagen and elastin proteins, which are the most important structures of this combination skin, can be damaged.
Damage to collagen and sugar molecules by elastin, which provides skin elasticity and firmness, can also cause skin sagging, wrinkling and surface deterioration.
It weakens memory
According to the study conducted at the Australian National University; the blood sugar level over the normal long-term results of these people are less risk of shrinking brains than normal individuals.
Professor Dr. of the Australian National University research. Nicolas Cherbuin says that the downsizing that occurs in the memory of the brain can also reveal memory problems.
Excessive consumption of sugar also makes attention deficit and learning difficulties.
Cancer raises the risk
In the 2010 report of the American Diet Guide, we talked about the existence of 5 chronic diseases related to the diet. One of the most important of these diseases is cancer.
Naturally, they contain ingredients such as sugar-containing grains, milk and dairy products, starch, vitamins, minerals, antioxidants, and phytochemicals that act as cancers.
On the contrary, table sugar has no calories and no preservatives. Moreover, high sugar intake stimulates insulin resistance and obesity, indirectly raising the risk of certain cancers such as breast cancer.
In the studies performed, the relationship between the glycemic load of the foods and the breast, colorectal, endometrium and pancreatic cancers was determined positively.
It weakens the body’s defense system
The red blood cells, an important part of our immune system, can remain between the vitamin C and the race of sugar molecules.
Having a similar molecular structure with sugar, vitamin C excess consumption of sugar cannot be used by the endogenous immune cells and weakens the immune system. As a result, the risk of getting diseases is even higher.
Causes tooth decay
There are many different bacteria in our mouths. Some of them benefit our teeth, others damage. If the harmful bacteria that are fed with simple sugars are not cleaned with brushing or saliva, they turn acidic and cause an acidic environment in our mouth.
These acids are located in the top layer of the tooth mine, and the tooth decay is the result of the minerals dissolution which helps to protect our teeth.
It leads to obesity
One of the important diseases of today, obesity is the main reason to consume excessive sugar.
The studies clearly show that fructose, a component of liver sugar, is stored as fat when it is consumed in large quantities and continuously.
As a result, the fat around the waist is increasing rapidly.
It triggers liver oiling
Excess triglyceride accumulation in the liver can be caused by having an oily liver. Studies show that excessive consumption of fructose triggers triglycerides, which can trigger liver fatigue.
In addition, excess sugar consumption is the result of weight gain and consequently, insulin resistance, which comes with obesity, is another factor that can trigger liver fat.
According to the Institute of Medicine’s report, sugar can cause vascular occlusion by causing elevations of LDL and triglycerides, known as bad cholesterol.
The increase of these particles in the veins raises the risk of a heart attack.
Reason for misery
Because sugar triggers the secretion of serotonin hormone known as “the hormone of happiness,” the delightful feature can create addiction in people. The addictive effect in your brain can also result in unhappiness when the foods with sugar are not consumed.
Because of addiction in the slightest question, as much sugar and sweets, as you need to take over time to gain weight, this table is also dragged into misery.
Insulin causes resistance
Insulin, one of the most important hormones in our body, helps regulate blood sugar. Insulin resistance; means that sugar cannot be used as a result of entering the cell.
Many studies show that consumption of sugar leads to insulin resistance. People with insulin resistance also increase the risk of metabolic syndrome, obesity, type 2 diabetes and cardiovascular diseases