is white sugar healthy for you?
is white sugar toxic?
White sugar causes a lot of diseases, including these diseases caused by white sugar or contributes to its increase:
Overweight: Increased sugar consumption increases the risk of weight gain, as too much consumption of high-calorie sugary foods and drinks causes weight gain, even with regular exercise, and there is strong evidence that excess sugar is the cause of weight gain.
As the body digests foods containing added sugars more quickly, reducing prolonged satiety, and this can lead to eating more throughout the day, Calories are generally increased, and there is also some evidence to suggest that sugar can affect the vital pathways that regulate hunger.
Fructose added in the form of sucrose and high fructose corn syrup in processed foods and beverages produce antibodies to leptin, a satiety hormone that reduces hunger, regulates energy balance, and is therefore a major hormone in maintaining normal body weight.
And Leptin resistance may be a major cause of obesity, and it is important to note that sugar does not cause weight gain and obesity per se, but is one of the many reasons for weight gain or obesity, as it produces Diet, physical activity, inheritance, and social and environmental factors, but reducing the amount of sugar in the diet is one of the simplest ways to reduce weight gain.
Increased risk of heart disease: Eating large amounts of sugar increases the secretion of additional insulin in the bloodstream, which may affect arteries throughout the body, causing inflammation in their walls, thicker and hardened, causing pressure and damage to the heart over time, leading to heart disease, such as heart failure, heart attacks, and strokes.
A 2014 study published in JAMA Internal Medicine indicated a relationship between a high-sugar diet and a risk of heart disease, which lasted 15 years, and showed that people who received 10% to 25% of the calories from added sugar were at 38% risk of dying from cardiovascular disease, compared to people who consumed less than 10% of the calories from added sugar.
Increased risk of diabetes: 11 studies were conducted to compare sugar-sweetened beverages with large to low quantities, in relation to metabolic syndrome and type 2 diabetes, as indicated by studies conducted on 3 10,819 participants, and 15,043 cases of type 2 diabetes.
People who have consumed large amounts of sugar-sweetened beverages by nearly one to two servings today are at risk of type 2 diabetes 26% more than those who ate less than one serving per month, and weight gain is associated with high consumption of sugar-sweetened beverages, the risk of metabolic syndrome, and type 2 diabetes, so reducing sugar-sweetened beverages reduces the risk of chronic obesity-related diseases.
Impact on the health of the body’s organs: White sugar can affect a number of body organs, including:
Liver: Large amounts of added sugar contain fructose, or high fructose corn syrup, fructose is treated in the liver, large amounts of which can cause liver damage, and when it breaks down the liver it turns into fat.
Causing non-alcoholic fatty liver disease, which is the accumulation of excess fat in the liver, as well as hepatitis or anesthesia. Non-alcoholic steatohepatitis, represented by scars in the liver, cut off blood flow to the liver, which may develop into cirrhosis of the liver, and the need for liver transplantation.
Increased risk of cancer: There is many conflicting evidence about sugar and cancer, and many can be concerned about the impact of certain nutrients on cancer, and the relationship between sugar and cancer is complex, but it should be noted that this relationship is likely to be correct.
As there is an indirect link between carcinogenic sugars, and it should be noted that increased sugar intake can cause weight gain or obesity, which increases the risk of cancer, but there is no strong evidence of Sugar causes cancer to spread or grow, and there is a common myth that sugar feeds cancer.
But it is an oversimplification of a more complex process. All carbohydrates found in starchy grains and vegetables, fruits, milk, and table sugar are known to break down by digestion into simple sugars, such as glucose, which are later used by body cells as an energy source.
Increased risk of depression: Sweets give a quick boost of energy, by rapidly raising blood sugar levels, and low sugar levels as a result of absorption by the body’s cells can lead to stress and anxiety, a comprehensive analysis published in affective Disorders in 2019 suggested that consuming sugar-sweetened beverages may be associated with the risk of depression, but these findings need further research to confirm them.
How to reduce sugar intake
For a healthy and balanced diet, it is recommended to reduce the intake of foods and drinks containing sugars, and the following tips can help reduce sugar consumption:
Reducing sugar in beverages: It is recommended to gradually reduce the amount of sugar added to hot drinks or breakfast cereals and then cut them completely, and can be replaced with sweeteners, soft drinks and sugar-containing drinks can be replaced with water, milk or sugar-free drinks, and it is recommended to reduce the amount of fruit juice to less than 150 ml per day, as it contains sugar, and it is better to eat fruits rather than drink their juice.
Reducing sugar in food: Added sugars are called many different names, examples of added sugars on nutrition labels in accordance with diet guidelines 2015-2020: brown sugar, corn sweeteners, corn syrup, grape sugar, fructose, glucose, high fructose corn syrup, honey, lactose, barley syrup, maltose, molasses, raw sugar and sucrose.
which kind of sugar is healthiest?
It can be said that the main difference between brown and white sugar is that the consumption of large amounts of brown sugar may provide additional small amounts of some minerals, as one cup provides the equivalent of 183 milligrams of calcium, and a small amount of iron, magnesium, selenium, manganese and potassium, but these quantities are still small, and should not be over-drunk, as this is harmful to health.
Is brown sugar better than white sugar?
Adding molasses to brown sugar increases its ability to retain moisture, helping to make brown sugar-added baked goods softer and denser, but on a nutritional note, brown sugar cannot be considered a good health option, but the amount of sugar consumed in general, regardless of its type, whether brown or white, should be reduced.
Brown and white sugar contain some similar nutrients, as they are mainly made from sugar cane or sugar beet, but as mentioned earlier, brown sugar may contain additional vitamins and minerals due to the addition of molasses, yet these slight differences in nutritional value are unlikely to affect health.
Both brown and white sugar are made up of sucrose, which rapidly increases blood sugar levels.
Brown and white sugar is an added sugar.
An overview of sugar side effects
Foods containing added sugars are high in calorie content with low nutritional value, are often high in fat, such as butter, margarine or obesity, and overconsumption of added sugar-rich foods is associated with the risk of many health problems, including:
Lack of access to essential nutrients for the body: Consuming foods rich in added sugars instead of other foods beneficial to health may result in the body not getting the need for nutrients, vitamins and minerals necessary for the body, for example consuming soft drinks, containing a large amount of added sugar and calories without any other nutritional value.
Overweight: Eating foods high in added sugars can lead to weight gain, as adding them increases the amount of calories found in foods and beverages.
Tooth decay: The problem of tooth decay is caused by the growth and proliferation of bacteria inside the mouth, whose growth is stimulated by the presence of sugars, whether natural or added, and can develop tooth decay as a result of increased consumption of foods and beverages containing natural or added sugar, especially in the case of lack of attention to oral and dental health and cleanliness.