If you’re feeling moody, irritable or on edge, stress may not be the only reason. It could be a sign that you’re eating too much sugar. Sugar gets a bad reputation, but the truth is that it’s a vital source of energy. But not all sugars are the same. There are two main types of sugar in our diet, naturally occurring and added sugar. Fructose found in fruits and vegetables and lactose in unsweetened dairy-rich foods we don’t have to be as concerned about because these foods are packed with nutrients like fibers, vitamins and minerals. Added sugars, however, which are found in processed foods are those many could do without. Sugar is sneaky and can hide under at least 61 different names. These include common names, such as sucrose and high-fructose corn syrup, as well as barley malt, dextrose, maltose and rice syrup, among others.
Excessive intakes of added sugars impact our energy, mood, weight, and disease risk. It can also impact our physical and mental well-being. The following reasons may help you cutting back on added sugars.
Weight loss Sugar leads to fat gain because it is full of empty calories that spike your blood sugar and insulin levels (fat storage hormone). Sugar also leads to more cravings and overeating.
More energy Sugar causes spikes and crashes in blood sugar, which lead to brain fog, fatigue, irritability. When you feel energy crashes during the day, it is most likely because of the blood sugar. Sugary choices keeps you reaching for more sugar as a quick fix.
Better gut health Sugar promotes an inflammatory profile in the gut microbiome. This means less friendly bacteria and more pathogenic bacteria. The link between sugar and gut health is especially important because gut health affects hormones, digestion, mood, immunity, skin, brain function.
Decrease inflammation Excess sugar leads to an increase of cytokines, the inflammatory molecules in your body. Inflammation puts you at risk for many diseases like cancer, cardiovascular issues, digestive problems, early aging.
More brain power Sugar affects the hippocampus, the area in your brain which is critical for stress management, memory and learning. Less sugar means a more functional brain.
Less cravings Sugar leads to spikes and crashes of your blood sugar which can lead you to excess hunger and cravings for more sugary foods. When you limit sugar and you’ll have more stable hunger levels and that makes it easier to choose the healthy option over the comforting sugary treats.
Being less sick Too much sugar allows bacteria or viruses to hang out longer in your body because your initial innate system won’t work as well. Studies show that just 75g of sugar can immediately affect your immune system for up to 5 hours.
Better liver function and prevent liver disease Sugar causes your liver to go into a process called liogenesis (fat production). This leads to fat builtup in your liver which can lead to nonalcoholic fatty liver disease.
Better skin Sugar leads to glycation, a process in which sugar molecules in your bloodstream attach to collagen and elastin and create advanced glycation end products (AGEs). AGEs weaken your skin and lead to lines and wrinkles. Limit sugar and you’ll have more collagen and less wrinkles.