The rising prevalence of obesity and type 2 diabetes highlights the ill effects of consuming excess white/refined sugar. Here are some reasons you should change your sugar consumption habits.
A reason for heart disease
High levels of glucose ( diabetic) damage the blood vessels of the heart which leads to heart disease. Diabetes is associated with an earlier onset of heart disease.
What you can do : Consume foods that contain natural sugar. Consumption of millet which has a low glycemic index prevents heart diseases.
Increases cholesterol levels
According to recent studies, people who consumed the most refined sugar also had the highest levels of unhealthy cholesterol and the lowest levels of healthy cholesterol.
What you can do : Eating protein-rich food for breakfast helps combat sugar cravings.
Leads to craving for more sugar
When we frequently consume sugary foods, our brains adapt to require more sugar and leads to sugar craving. Excess consumption of refined sugar can leave you feeling hungry even when you overeat.
What you can do : Having starchy foods that are less in fibre and protein leads to sugar cravings. Having protein rich food gives a feeling of satiety and reduces sugar craving. Brief exercise or a 15 minute walk helps reduce sugar cravings.
Leads to irritability and restlessness
Consuming foods with high amounts of sugar can lead to unstable moods, irritability and restlessness. When we eat these foods our blood glucose level rises and falls and these fluctuations may lead to other diseases.
What you can do : Having structured meals, intake of fibre and protein and reduced intake of sweet beverages and refined food, including alternatives to white sugar such are palm sugar/coconut sugar are some of the changes that can be modulated to reduce sugar craving.
To learn more on alternatives to refined sugar, read our blog