Contents
Almost all foods contain sugar, so it is important for every person to control their diet, not only for those with a sweet tooth, but also for those who eat very little sweets. There are certain signs by which you can determine an excess of sugar in the body.
But this does not mean that it must be completely abandoned, in a certain amount it is needed by the nervous system and the body as a whole. All carbohydrates contain sugar, so a person gets it with the intake of many foods.
Today’s sweets manufacturers are coming up with more and more attractive names for their products. However, this does not mean that something else is added to the composition. Whatever the name, the substance remains a sugar and has an impact on human health.
Frequent mood swings
You need to think about if the mood rises after eating ice cream in the evening in front of the TV. Because the sweet does not affect a good mood at all. It is boosted by serotonin, a special hormone. Its production is influenced by the amino acid tryptophan.
In the course of tryptophan synthesis, insulin is stimulated, which is provoked by glucose from food. Therefore, a good mood arises after eating chocolate. Then all processes go into decline and the mood deteriorates sharply. A person develops apathy.
Constant desire to sleep
Sugar also affects a person’s sleep. After an increase in the amount of glucose in the body, there is a disruption in the work of the neuropeptide – orexin. It is he who controls the cycles of sleep and wakefulness. Due to the fact that the level of glucose rises sharply, the nerve signal does not reach the neurons and the person experiences drowsiness.
Scientists through research have proven that there is an inverse relationship. The more a person sleeps, the less sweet he wants. The body does not need the help of artificial sources of vigor.
Skin problems
Sweets have a negative effect on the human skin, because they contain a lot of sugar. Its increased levels in the blood push hormones to produce more sebum. This causes clogged pores and acne.
High glucose levels have an effect on the circulation of collagen. If the dose of glucose that has entered the body is small, then it helps the movement of this protein. But, if the amount of sugar increases, the rate of collagen slows down. Accordingly, wrinkles appear on the skin, and it loses its natural elasticity.
Regular snacks
If you often have a desire to eat something, then this may indicate a large amount of sugar in the daily menu. It should be noted that carbohydrates provide energy, while proteins and fats give a feeling of satiety. Foods that contain a lot of glucose are most often defatted and contain little to no protein. Accordingly, a person quickly loses the feeling of fullness.
In the process of eating sweets in the brain, a neurotransmitter called dopamine begins to be produced. He is responsible for the feeling of pleasure. The brain activates dopamine centers.
Scientists consider the regular desire to consume sweets to be an evolutionary disadvantage. Indeed, for almost all the time, food had to be obtained, for this a person needed a lot of energy. Now you can just buy it without making any special efforts. The nervous system has not yet been able to adjust to the fact that energy does not need to be stored. Therefore, she is still trying to accumulate calories.
A modern person should try not to eat a lot of foods high in sugar – it will be better for the body. However, it is worth remembering that you can not completely abandon carbohydrates – the brain needs glucose.
You should carefully study the labels on the products – this will help control the amount of incoming sugars.
How bad is sugar for our body?
In the literal sense, sugar, of course, does not harm human health, so you can freely buy it in the store. In addition, it is found in many confectionery products and not only.
However, sugar has a negative impact on a person’s overall health. Many believe that this provokes the high level of calories that it contains. This is not true. It’s just that sugar is a heavy product for metabolic processes, which is why it used to be used in small quantities. It was believed that sweet foods are a delicacy. Honey and fruits were not available products.
In its pure form, sugar does not occur in nature, its action is always balanced by fiber. A perfect example of this is fruit. Honey has a sugar content of 80% and in all recipes it is used as an ingredient, not the main dish.
Why do people like sweets so much?
Sweet taste for the human brain is considered a “reward”. Because with an increase in blood sugar, the production of hormones that “uplift” mood increases. This explains the fact that during a bad state of health, a person wants something sweet to drown out sadness.
However, this effect usually does not last long, and after it there may be a decline in strength and mood. Therefore, again I want sweets. This is precisely its deceit for the body.
We can say that sugar is a kind of drug, because a person has some dependence on it.
Most of the world’s population cannot live without sweets. They are trying to find sugar that will not have negative health effects. But scientists have already proven that the brown and white form of this product acts on the cells of the body in the same way. Some people think that sweeteners will help them with this issue, but this, unfortunately, is not the case.
The health risks of sugar
It is necessary to separate the direct and indirect effects of sugar on the human body. In the course of the studies, it was revealed that the substance has a direct effect on tooth enamel. It causes caries. It changes the work of the intestines – fermentation processes begin in it. It also interferes with the absorption of B vitamins.
But sugar causes the main harm to the body slowly in the form of a malfunction of metabolic processes. The first signs of these violations are as follows:
- weight gain with normal nutrition and getting the required number of calories per day;
- swelling of the face;
- decreased mood;
- dry mouth;
- frequent urination, especially at night;
- chronic fatigue;
- uncontrollable hunger.
It is important to remember that sugar is needed for brain function. It can enter the body when eating completely different foods (potatoes, vegetables, pasta, and much more).
In addition, the speed of carbohydrate absorption is also important, the faster this happens, the worse for the body. For a long time, scientists have been saying that simple carbohydrates are unhealthy. To lose weight and fight excess sugar, foods with a low glycemic index are needed.
You should not think that it is easy to replace regular sugar with cane sugar, and thus get rid of the problem. It is not true. Only a complete rejection of sugar will help to lose weight, affect metabolism.
It is necessary to go in for sports, because physical exercises will restore metabolic processes in the body and help a person quickly cope with sugar addiction.
Most often, this effect can be achieved after frequent hiking in the fresh air and strength training to increase muscle mass.
How to give up sugar in three weeks
It is impossible to give up sweets quickly – this is a rather lengthy process. The acute need for glucose will pass only after a month. But after that, the reaction to sweets will be calm. In addition, this method will help to lose weight.
First week: avoid carbonated sugary drinks and industrial juices. The latter has too much sugar. You also need to reduce the amount of this product added to tea or coffee. If you can’t drink tea without it, you can add honey, but only a little.
Second week: all stocks of sweets in the house must be removed. You can’t buy anything new. You should reconsider your diet and eating habits. Do not keep sweets in a conspicuous place, and even more so near the workplace. It must be remembered that dried fruits are very high in sugar.
Third week: it is recommended to read the labels on the purchased goods, because any product contains sugar in one quantity or another.
In the early days, a person may be in a bad mood. He constantly thinks only about sweets and cannot concentrate on anything else. However, everything indicates that the body begins to wean from excess sugar, this is a completely normal reaction to what is happening. Over time, he will get used to the low level of income.
At this time, you can not use a sweetener, because the brain will react to the taste. At the moment of a strong desire to eat sweets, you need to be distracted. For example, you can take a hot shower, clean the apartment, or just take a walk in the fresh air.
The diet should contain glucose from fruits, vegetables, dairy products. Pastries, pasta, potatoes, fast food and soda should be excluded.