What is known about the relationship between sugar consumption and metabolism health?
This article explores the relationship between dietary sugar and our metabolic health. In my role as a nutritionist and dietician, I'll share research and personal experiences to better understand this relationship, the best way to manage it and some practical tips for improving your metabolic health. So, let's get started.
It is important to understand the correlation
Maintaining a healthy life style requires that you understand the relationship between sugar consumption and metabolism. Sugar intake is linked to metabolic diseases such as type 2 diabetes and heart disease.
According to a study in JAMA Internal Medicine, individuals who consume 17-21% added sugar of their total calories have a greater risk of death from cardiovascular diseases than those who only consume 8%. Probabilities were almost doubled in those who consumed added sugar at a rate of 21% or higher.
Important Points for Getting Started
It's important to first be alert for hidden sugars that are present in packaged and processed foods. The American Heart Association reports that most Americans consume more sugar than recommended, due to foods such as bread, yogurts, sauces and drinks.
Also, it's important to differentiate between added sugars and natural sugars that are found in fruit and vegetables. Natural sugars are packed with nutrients and fiber, while added sugars contain empty calories that can affect your metabolism.
The Key Learnings: What we've learned
- Insulin resistance can be caused by a high-sugar intake. Research has shown that your body can become resistant to insulin (the hormone that regulates the blood sugar level) if you consume too much sugar. It can cause type 2 diabetes, as well as other health issues.
- Sugar consumption can trigger chronic inflammation. Chronic inflammation is thought to be the primary cause of heart disease and other chronic illnesses.
- Weight gain that is unhealthy: Foods high in sugar are usually very high in calories, but they have a low satiation factor. This leads to an overeating of these foods and subsequent weight gain.
- Non-alcoholic Fatty Liver Disease (NAFLD). High fructose intake, particularly from sugary drinks, can lead to fat accumulation in the liver.
- Sugar affects gut health. Recent research indicates that eating a lot of sugar can change your gut bacteria, affecting digestion and health.
More Tips and Suggestions
Here are a few practical ways to improve your metabolic health and reduce sugar consumption:
- Sugars are hidden in many foods.
- Choose whole fruit instead of juices and sweetened smoothies.
- Use natural sweeteners such as stevia, honey or honey in place of white sugar.
- Increase your intake of fiber-rich foods to help regulate blood sugar.
- Exercise regularly and stay hydrated to boost metabolism.
Conclusion
We've concluded that sugar consumption plays an important role in metabolic health. Sugar consumption is linked to obesity and heart disease. By being aware of sugar consumption, choosing healthier options, and keeping an active lifestyle we can improve metabolic health.