Why is White Sugar harmful? What are the best alternatives?
1. White sugar consumption causes uncontrolled changes in blood sugar levels.
White sugar consumption drastically affects our blood sugar levels by causing a rapid spike in blood glucose levels in the body. Uncontrolled blood sugar levels can cause exhaustion, mood swings, and even depression. Blood sugar levels rise and fall as a result of white sugar consumption. It also causes more sugar cravings and extra hunger due to the high amounts of carbohydrates present in white sugar. People who restrict sugar intake in their diet report having fewer sugar cravings and also feel more emotionally stable and motivated.
2. White sugar causes insulin resistance.
White sugar consumption can lead to weight gain due to the high calories present in white sugar. Aside from weight gain, it also causes insulin resistance. Insulin is secreted by our body to regulate the blood sugar levels inside the body. When blood sugar levels become too high, our pancreas goes into overdrive by pumping more and more insulin into the body to regulate the increasing blood sugar levels. Increased blood sugar level ultimately leads to our body developing insulin resistance. When our body resists insulin, our blood sugar levels stop being regulated effectively. Insulin resistance, in turn, contributes to diabetes.
3. White sugar leads to many diseases.
White sugar contains higher amounts of fructose and glucose than natural sugars. The liver does not easily break down fructose. The liver is the organ responsible for breaking down fructose. The liver breaks down fructose into triglycerides (fat), which can amass over time unless you burn the fat out regularly. The accumulated fat can lead to various diseases and health issues like obesity, cardiovascular disease, diabetes, etc. Obesity has become a significant health issue in recent years, and white sugar contributes to this problem significantly. Obesity is linked with cardiovascular diseases, diabetes, and cholesterol. It is essential to restrict white sugar intake to prevent such problems.
4. White sugar consumption is linked to cancer.
Cancer is a debilitating disease that can break you mentally, physically, and spiritually. Various studies suggest a link between foods with a high glycemic index and cancer. White sugar has a high glycemic index, which is linked to cancer. High sugar intake can lead to cancer of various types like breast cancer, prostate cancer, pancreatic cancer, etc. Since white sugar is a critical ingredient in lots of processed food, it can be hard to avoid it altogether. Eating foods with a high quantity of sugar contributes to the problem of obesity. Eating unprocessed food or minimally processed foods reduces the risk of cancer significantly.
5. White sugar can be addictive.
Yes, it may not seem like a big deal, but sugar can be highly addictive. People who tried to cut out sugar entirely from their diet can attest to this. When you abruptly cut out sugar from your diet, you begin to have excess cravings. Not only this, but you may observe some withdrawal symptoms as well. The sweet taste buds trigger dopamine release, which is why we experience pleasure in eating sweet food. The release of dopamine (the pleasure hormone) is what contributes to our cravings for sugar now and then. It is as addicting as drugs and cigarettes.
6. Excess white sugar consumption can affect your mental health.
1. Coconut Sugar
2. Palm Sugar
4. Dates Powder
This article discussed the adverse health effects of consuming refined sugar like white sugar. White sugar consumption can lead to various cardiovascular diseases, diabetes, cancer, tooth decay, etc. Some studies have also found a link between depression and high amounts of white sugar consumption. People are replacing white sugar with natural sugar or sweeteners rather than cutting sugar altogether from their diet. There is a misconception that all sugars are harmful to your health. It should be emphasized that only refined sugar fits the bill for harmful sugar. Natural sugar has no damaging effects on health whatsoever as it is not refined with chemicals, unlike white sugar.