Do you know how sugar affects your body?

Carbohydrates are found in many foods. They can be found in fruits, vegetables, as well as baked goods and, of course, sweets. How does sugar affect our body and is it really that bad?

How is sugar divided?

Sugar can be divided into simple carbohydrates, including monosaccharides – glucose and fructose, disaccharides (e.g. sucrose – table sugar) and complex carbohydrates – starch and glycogen. Complex sugar is the most nutritious for us and can be found in whole grain bread, cereals and dark rice. It takes longer to absorb and provides a feeling of satiety.

How does sugar affect our body?

It is important to remember that glucose is fuel for our brain. It is used together with oxygen in the process of respiration, so without glucose we could not live. It gives us the energy we need to function. The body is able to convert other chemical compounds into glucose, and thus also into energy. To provide our body with energy, we should not eat only sugar.

WHO has given a safe daily dose of sugar for our body. It is 50 grams, which corresponds to about 12 teaspoons of sugar. This dose will make us have energy and at the same time the body will not start to deposit excess fat. To be able to maintain a slim figure, the WHO also advises to take care of a diet based on complex carbohydrates. It is only through digestion that they are broken down into simple carbohydrates, which consequently gives the body energy. Since the process of digestion and breakdown of carbohydrates into their simpler counterparts takes some time, complex sugars are considered the most filling.

Unfortunately, a diet rich in sugar can make us start gaining weight quickly. Sucrose is the most high-calorie of the sugars – there are as many as 390 kcal in 100 grams of this chemical compound. Consumption of simple sugar causes blood glucose levels to rise rapidly, which is very dangerous for diabetics.

Can sugar affect us negatively?

Sugar is of course a source of energy, but it should be remembered that its excess is harmful to health.

1. It leads to vascular diseases and atherosclerosis – sugar, like fat, clogs up the vessels, which leads to serious health problems.
2. It causes hyperactivity in children and makes them less attentive and less able to sleep.
3. Excess sugar can lead to overweight or obesity.
4. It worsens the condition of skin and hair, making it dull and hair brittle.
5. Accelerates aging of the body.
6. Simple sugars increase the risk of insulin resistance – insulin is a hormone that lowers blood glucose levels. When we lead to too frequent fluctuations in glucose, then insulin stops responding to it. Insulin resistance is characterized by fatigue, difficulty concentrating, rapid fatigue during exercise.
7. Sugar is quickly addictive, making it hard for us to give it up. It affects our reward center, that is why people suffering from depression tend to eat sweets more often.
8. It disturbs the work of the hormonal system and leads to many metabolic diseases.

Consumption of large amounts of simple sugars is the way to type two diabetes, which can even lead to destruction of the nervous system, cutting off limbs, or the occurrence of stroke or heart attack.

How can we guard against diabetes?

People who eat regularly and move a lot are much less likely to develop diabetes. In preventing this disease it is also important to limit simple sugars, which unfortunately are hidden not only in sweets. Special labels are required on product packages, which provide information on calories and the content of simple sugars per 100 ml or 100 g of the product. Avoiding high-calorie foods and additives, such as sweet sauces, will certainly reduce the risk of developing diabetes in the future. Moreover, drinking sugary drinks every day can increase the risk of diabetes by 2 to 26%. Avoiding sweetened juices or flavored mineral waters will definitely help us reduce the risk of diabetes.