Refined sugar is a product resulting from the processing of sugar cane or sugar beets, which undergoes numerous chemical processes to obtain almost pure sucrose. This type of sugar is present in many processed foods, such as soft drinks, fruit juices, cookies, cakes, cereals, flavored yogurts, ketchup, salad dressing, etc. It is also used as a sweetener in coffee, tea or desserts. But what are the effects of refined sugar on our health? Is it really dangerous to consume it? Are there healthier alternatives? This is what we will see in this article.le.
Impacts of refined sugar on your well-being: what you need to know
Refined sugar has a negative impact on several aspects of our health, including:
The brain:
Refined sugar activates the brain's reward system, which can make us want to eat more of it. Sugar stimulates the release of dopamine (the hormone associated with happiness), as soon as sugar touches the tongue, and the process continues during digestion. It can also alter the receptors that regulate this system, which may explain the addictive nature of sugar. Additionally, refined sugar can affect memory, learning and cognition.
THE teeth:
Refined sugar encourages the growth of bacteria in the mouth, which can lead to cavities, gingivitis and periodontal disease.
The heart and cardiovascular system:
Refined sugar increases triglycerides and bad cholesterol levels in the blood, which can cause heart disease, stroke and high blood pressure. It can also cause chronic inflammation, a risk factor for several diseases.
Liver :
Refined sugar is converted into glucose and fructose by the liver. Excess fructose can overload the liver and lead to nonalcoholic fatty liver disease, a condition in which fat builds up in the liver.
Energy:
Refined sugar causes spikes and crashes in blood sugar, which can lead to energy fluctuations, fatigue, headaches and mood swings. Too much sugar in the evening can even cause hypoglycemia in the morning, after a night's sleep.
Hormones :
Refined sugar disrupts hormonal balance, notably by increasing insulin levels, a hormone that regulates glucose metabolism. High insulin levels can promote fat storage, insulin resistance, and type 2 diabetes. Refined sugar can also affect sex hormones, like testosterone and estrogen, which can have consequences on fertility, libido and the menstrual cycle.
The weight :
Refined sugar is a source of empty calories, meaning it does not provide essential nutrients to the body. It therefore helps to increase caloric intake without providing satiety. In addition, it stimulates the appetite and promotes the consumption of other sweet or fatty foods. All of this can lead to weight gain and obesity.
The intestine:
Refined sugar modifies the composition of the intestinal microbiota, that is to say all the bacteria that populate our digestive tract. It promotes the growth of pathogenic bacteria to the detriment of beneficial bacteria. This can lead to digestive problems, such as bloating, gas, diarrhea or constipation. It can also affect intestinal permeability, which can promote the passage of unwanted substances into the blood and cause inflammatory or allergic reactions.
The skin :
Refined sugar accelerates skin aging by promoting glycation, a process that damages collagen and elastin fibers, responsible for skin firmness and elasticity. It can also cause blemishes, like pimples, blackheads or redness, by increasing sebum production and promoting inflammation.
Best Alternatives to Refined Sugar: Natural and Healthy Options
Faced with all these harmful effects of refined sugar on health, it is advisable to reduce its consumption as much as possible. But how can we do without this substance that is so addictive and so present in our diet? Here are some healthier alternatives::
- Natural sugars: these are sugars present in fruits, (e.g. date sugar is increasingly popular as a natural sweetener), vegetables, milk, maple syrup or Honey. They are more nutritious than refined sugar because they contain fiber, vitamins, minerals and antioxidants. They also have a lower glycemic index, which means they raise blood glucose levels less. However, they should not be overused, as they are still sugars and can have the same negative effects as refined sugar in high doses.
- Natural sweeteners: these are substances which have a sweetening power greater than sugar, but which provide little or no calories. Among them, we can cite stevia, an extract of a plant native to South America, or xylitol, a sugar alcohol obtained from birch. These sweeteners have the advantage of not affecting blood glucose or insulin levels. They can also have beneficial effects on dental health, preventing cavities. However, they can have undesirable effects at high doses, such as digestive disorders or a laxative effect.
- Spices: this is a natural and tasty way to sweeten your food without adding calories or carbohydrates. Spices that have a sweet taste include cinnamon, vanilla, cardamom, star anise or nutmeg. These spices also have antioxidant, anti-inflammatory and glucose metabolism regulating properties.
Refined sugar is a product that has harmful effects on our health on several levels. It can affect our brain, teeth, heart, liver, energy, hormones, weight, gut and skin. It is therefore recommended to limit your consumption as much as possible and to favor healthier alternatives, such as natural sugars, natural sweeteners or spices. This way, we can preserve our health while having fun.
If you want to learn more about healthy eating, check out our other articles on the subject here.
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References :
1. Dangers of refined sugar Effects of sugar on the body Lifestyle (lifestyle.fit)t)
2. The effects of sugar on the body: 7 myths and realities Brunett
3. How to reduce the consumption of refined sugar in our diet - Rachelle Béry (rachellebery.ca)
4. Does refined sugar weaken your immune system TVA Newses
5. What is Refined Sugar - Stop Sugare