We always hear that refined sugar is wildly unhealthy for us, but it’s so delicious and addictive that we often don’t let our knowledge of it affect the way we eat. Learning the specifics of why refined sugar is unhealthy can help us switch this behavior and make better choices when it comes to eating sweets. Here are four of refined sugar’s negative health effects:
1. Empty Calories
Complex carbohydrates take long enough to digest to contribute to a leveled blood pressure and also contain nutrients, protein, fiber, and minerals. Refined sugars however are simple carbohydrates that don’t contribute anything to our health and are therefore only empty calories.
2. Excess Glucose and Insulin
Refined sugars/simple carbohydrates cause an excess of glucose quantities in the blood. This excess causes insulin to be released by the pancreas, which creates difficulties in regulating blood sugar levels, converting fat into energy, and preventing disease.
3. Acne
Refined sugars all have high glycemic indexes, which raise insulin levels in the body. This spike in insulin heavily contributes to breakouts and acne
4. Weak Immune System
Glucose and Vitamin C vie for the same position in the body. Consuming too much refined sugar will cause glucose levels to overpower vitamin C levels, weakening the immune system.
The first step to solving this sugar dilemma is much easier than you may think. You can substitute sugar sources such as evaporated cane juice, soda, candy, white sugar, and brown sugar for sugar sources such as dates, honey, maple syrup, coconut sugar, and stevia .The sugars in the first group mentioned all have high glycemic indexes, no fiber, and no contribution aside sugar. Sweeteners such as dates, honey, maple syrup, coconut sugar, and stevia however, have low glycemic indexes or are plant-based. This means they have health benefits from containing fiber as well as other vitamins and minerals.
Sources:
http://www.advancedphysicalmedicine.org/blog/2010/09/21/182pros-and-cons…
http://kriscarr.com/blog-video/kris-carr-explains-sugars/
http://kriscarr.com/blog/do-milk-and-sugar-cause-acne/
http://www.nylencancercenter.com/archives/3482
http://instaprints.com/featured/sugar-sweet-yum-healthy-lovethis-tonya-b…
http://renegadehealth.com/blog/2013/03/08/toxic-sugar-sweet-dangerous-an…
http://www.frealfitness.com/blog/going-sweetener-free/
http://bodyunburdened.com/6-healthy-sweeteners-all-natural-sugar-substit…