The Ugly Truth About Sugar
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The Ugly Truth About Sugar

It’s Valentine’s Day and almost everyone who celebrate it will get chocolates from his or her loved ones. But before you unwrap your chocolate, think first about what it may contain. If it’s not pure raw dark chocolate, you will definitely find something purely white, but also purely evil. Yep. Sugar. You know it’s harmful (or maybe you don’t?) but yet, you keep eating that. So, let me once again remind you about the ugly truth of sugar.


1. It’s Not Always About Hard-Solid Sugar

Sweet stuffs (for example: cakes, ice creams, or desserts) aren’t the only culprit! Sugar in a liquid form via beverages like sodas, energy drinks, and sports drinks is the largest single source of added sugar in Americans’ diets, according to the USDA. It comprises 36 percent of the added sugar Americans take in. Think about how much easier it is to overdo it with an energy drink than it is to do the same with a bowl of ice cream, and you’ll start to realize how this works.

2. Two Words. AVOID SODA

Soda is one of the things you better not drink if you want to live a long healthy life. The amount of processed sugar is super high, and the diet-version contains even more dangerous substances. A study in Current Diabetes Reports showed that, compared to drinking sugary beverages like soda less than once a month, indulging one to two times per day results in a 26 percent higher chance of struggling with type 2 Diabetes. Read this article if you’re not convinced:

3. It Harms Your Liver

Fructose is what makes fruit taste so delicious, and as you know, sugar in fruit is still okay since it’s naturally occurring. The problem is when fructose is processed into sugar: manufacturers take it from corn, beets, and sugarcane. Much like grain when it undergoes the refining process, fructose loses fiber and nutrients that help your body handle it properly—so it taxes the liver. Specifically, scientists are starting to link fructose consumption to non-alcoholic fatty liver disease (too much fat build-up) and non-alcoholic steatohepatitis (liver scarring, inflammation, and fat build-up).

4. A Phenomenon Called “Sugar Belly”

If you or a family member have a waist measurement that’s larger than your hips, that can be a sign you should monitor your health more closely to avoid problems in the future. The main cause is: you know it – sugar. High blood sugar is one of the five risk factors of chronic diseases, according to research in the Journal of the American College of Cardiology. That’s because it can affect organs like the pancreas and liver, leading to screwed-up blood-sugar regulation, and that can cause chronic issues like heart disease, diabetes, and liver disease.

5. Sugar Is Totally Addictive

Eating sugar might lead to just wanting more of it down the line. Sugar can affect the brain to get addicted much like cocaine and alcohol, according to a brain-scan study from the U.S. National Institute on Drug Abuse. The good news is you can train your brain to banish those cravings and want something else healthier instead.

6. Beware Of Hidden Added-Sugar

You’d think you can reduce your sugar intake by just saying no to cookies and ice cream, right? Wrong. Added sugar is present in 74 percent of packaged foods in supermarkets, says a report in the Journal of the Academy of Nutrition and Dietetics. It’s an ingredient in things that don’t seem sweet, like bread and pasta sauce. Since you don’t expect them to have sugar, you might miss out on the sky-high levels on the labels. So, be careful next time you go on your groceries shopping, and READ THE LABELS.

7. Food Company Tries To Fool Us

There are so many names for sugar because all of those food companies try to trick us to buy their products and eat sugar without us knowing. That’s why you need to read this: and try to remember it.

8. Sugar Just Makes You Sick

The American Heart Association has urged people to cut their added sugar intake because of evidence that it can cause the following health conditions:

Obesity, High blood pressure, Heart disease, and Type 2 diabetes. Here is a list of diseases that will haunt you if you don’t cut your sugar intake immediately:

9. So How Much Is Okay?

Expert panels worldwide have made consistent recommendations on daily sugar intake. The American Heart Association (AHA) recommends no more than 6 teaspoons (25 grams) of added sugar per day for women and 9 teaspoons (38 grams) for men. The AHA limits for children vary depending on their age and caloric needs, but range between 3-6 teaspoons (12 – 25 grams) per day. That is in line with the World Health Organization‘s (WHO) recommendation that no more than 10% of an adult’s calories – and ideally less than 5% – should come from added sugar or from natural sugars in honey, syrups and fruit juice. For a 2,000-calorie diet, 5% would be 25 grams. Read this extensive list of how many teaspoons of sugars in our daily sweet food:

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