The Bittersweet Truth: Why Sugar is Bad for You
By: Ride Hamilton (A Cancer Survivor)
Sugar has been a beloved ingredient for centuries, but its negative effects on health are now widely acknowledged. From causing tooth decay to increasing the risk of heart disease and diabetes, the consumption of sugar has become a major public health concern. I will explore and explain the science behind sugar and its negative effects on health.
Sugar is a type of carbohydrate that our body uses for energy. However, not all sugars are created equal. There are two types of sugar: natural and added. Natural sugars, such as those found in fruits, vegetables, and milk, are accompanied by other beneficial nutrients. Added sugars, on the other hand, are those added to food and beverages during processing or preparation. These added sugars provide calories but no essential nutrients.
Consuming too much added sugar has been linked to a range of negative health outcomes, including weight gain, obesity, type 2 diabetes, heart disease, and even some cancers. The American Heart Association recommends that women limit their added sugar intake to 6 teaspoons (25 grams) per day, while men should aim for no more than 9 teaspoons (36 grams) per day.
One of the main reasons that sugar is so harmful is its effect on blood sugar levels. When we consume sugar, our body breaks it down into glucose, which enters our bloodstream and causes a spike in blood sugar levels. In response, our body releases insulin, a hormone that helps move glucose from our bloodstream into our cells, where it can be used for energy. Over time, repeated spikes in blood sugar levels can cause insulin resistance, a condition in which our cells become less responsive to insulin, leading to high blood sugar levels and eventually type 2 diabetes.
In addition to its effects on blood sugar levels, sugar has been linked to inflammation, a key contributor to many chronic diseases. Inflammation is the body’s response to injury or infection and is a normal part of the healing process. However, chronic inflammation can damage tissues and organs over time, leading to a range of health problems, including heart disease, stroke, and cancer.
Luckily, there are many ways to reduce your sugar intake and improve your health. One of the easiest ways is to avoid processed foods, which are often high in added sugars. Instead, focus on whole foods such as fruits, vegetables, whole grains, and lean protein sources. When you do indulge in sweet treats, opt for those made with natural sugars, such as honey or maple syrup, or use sugar substitutes like stevia or monk fruit.
Dark greens, such as kale, spinach, and collard greens, are a great addition to a healthy, low-sugar diet. These greens are packed with beneficial nutrients like vitamins A, C, and K, as well as iron, calcium, and fiber. They also contain phytonutrients, compounds that have been shown to have anti-cancer properties.
Here’s a recipe for a delicious and healthy kale salad that is perfect for a cancer patient:
Ingredients:
- 1 bunch of kale, washed and chopped
- 1/2 cup of cherry tomatoes, halved
- 1/4 cup of sliced almonds
- 1/4 cup of dried cranberries
- 1/4 cup of crumbled feta cheese (optional)
- 2 tablespoons of olive oil
- 1 tablespoon of apple cider vinegar
- 1 tablespoon of honey
- Salt and pepper to taste
Instructions:
- In a large bowl, combine the chopped kale, cherry tomatoes, sliced almonds, and dried cranberries.
- In a small bowl, whisk together the olive oil, apple cider vinegar, honey, salt, and pepper.
- Combine as salad and dressing, and enjoy.
(Modify any recipe to your own tastes, restrictions, and diet.)
(Any food recipe is not medical advice. Consult your doctor, nutritionist, and/or oncologist first.)
Share in the comments your own experiences, wisdom tips, and life lessons dealing with too much sugar!
We can educate, warn, and help each other.
I’d like to hear!