Heybo Hong Kong| Grain Bowls for all

6 Surprising Effects of Added Sugar on Your Health and Simple Tips to Cut Back 

In our fast-paced world, convenience often means grabbing a quick bite or a sweetened drink. However, many of these easy choices come with a hidden cost: added sugar. This sneaky ingredient finds its way into numerous products, impacting our health in ways we might not expect. From disrupting our energy levels to affecting our mood and long-term well-being, the effects of added sugar can be far-reaching. In this article, we’ll explore how added sugar impacts our bodies and offer practical advice for reducing its intake in our daily lives. Whether you’re looking to make minor adjustments or major dietary changes, understanding the role of added sugar is a crucial step towards healthier living. 

The Basics 

When we eat sugar, it mostly breaks down and gets absorbed in our small intestine. Here, special enzymes change the sugar into three simpler kinds: glucose, galactose, and fructose.  

Our liver and muscles save some of the glucose as glycogen. This is a special kind of molecule that can change back into glucose when our body needs more energy. 

But, when glucose goes into our bloodstream, it makes the amount of glucose in our blood go up. To handle this, the pancreas makes insulin, which helps glucose move to different parts of our body where it’s needed. However, if we eat a lot of added sugar, our cells might start to ignore insulin. And this is when the problems start. 

Daily Recommendation 

It’s recommended to limit daily added sugar intake to no more than 100 calories for women and 150 calories for men. 

Health Implications 

  1. Increased Hunger and Weight Gain 

Eating a lot of added sugars can lead to increased hunger. This is because sugar, while tasty, doesn’t fill you up, especially when it’s in foods that lack protein, fiber, and healthy fats. As a result, your body quickly burns through the sugar, leaving you hungry and prone to more snacking. 

Moreover, sugary drinks are linked to weight gain in both adults and children, but it’s not just about the extra calories. Added sugar can disrupt the balance of good and bad bacteria in your gut, affecting your metabolism and how your body processes fats and cholesterol. 

Additionally, sugar can interfere with hormones that control hunger, like leptin. This disruption can lead to increased cravings for sugar and more hunger. 

  1. Irritability and Depression 

If you’re feeling moody or irritable, it might not just be stress; too much sugar could be the culprit. Studies suggest that added sugars can worsen mood and even lead to depression symptoms. 

A high-sugar meal can spike your blood sugar, but then it crashes, making you feel tired and grumpy. Also, when your blood sugar drops after eating too much sugar, it affects your brain, which needs stable blood sugar levels to function properly. 

If you find yourself getting irritable, especially after eating sugary foods, it’s worth looking at your sugar intake. 

  1. Fatigue and Low Energy 

Feeling tired and low on energy can sometimes be linked to the amount of sugar in your diet. Sugar provides a quick source of energy, but it’s used up fast. So, even if you eat a lot, you might find yourself hungry and low on energy again in about 30 minutes. 

Additionally, big changes in blood sugar and insulin levels, which can happen after eating sugar, can cause your energy levels to drop, affecting how energetic you feel overall. 

  1. High Blood Pressure 

Too much added sugar in your diet might be a factor if you have high blood pressure. Studies have found a significant link between drinking sugary beverages and an increase in both high blood pressure and hypertension. 

Although a direct cause-and-effect hasn’t been established, what is known is that high levels of glucose can harm the lining of blood vessels. This damage makes it easier for cholesterol to stick, leading to hardened blood vessels and, consequently, higher blood pressure. 

  1. Skin Health 

A diet rich in refined carbs and sugary foods and drinks is linked to a higher risk of acne. Foods high on the glycemic index, like processed sweets, raise blood sugar faster than those with a lower glycemic index. 

Eating sugary foods can lead to spikes in blood sugar and insulin, which can increase oil production and inflammation, all contributing factors to acne. 

Studies show that low-glycemic diets may reduce the risk of acne, while high-glycemic diets may increase it. For instance, one study found that fatty and sugary products, sugary drinks, and milk were associated with current acne in adults. 

Additionally, population studies have observed that rural communities consuming traditional, non-processed foods have much lower acne rates compared to urban areas with diets high in processed and sugary foods. This supports the idea that diets loaded with processed, sugary foods may contribute to acne development. 

  1. Diabetes 

Diabetes has been rapidly increasing and is closely linked to sugar consumption. While sugar itself hasn’t been proven to cause diabetes, it indirectly raises the risk by contributing to weight gain and obesity, major risk factors for the disease. 

Moreover, high sugar intake can lead to insulin resistance, elevating the risk of diabetes. Studies specifically point out that people who drink a lot of sugar-sweetened beverages, including soft drinks and fruit juices, have a higher likelihood of developing type 2 diabetes. 

Easy Sugar Swaps 

Swap Soft Drinks for Sparkling Water:
  • Typical Soft Drink: Around 10-12 grams of sugar per 100ml.
  • Sparkling Water: 0 grams of sugar.
Replace Sweetened Soy Milk with Unsweetened Soy Milk:
  • Sweetened Soy Milk: About 6-8 grams of sugar per 100ml.
  • Unsweetened Soy Milk: Usually less than 1 gram of sugar per 100ml.
Choose Fresh Fruit Over Canned or Dried Fruit:
  • Canned Fruit (in syrup): Can have up to 20 grams of sugar per 100 grams.
  • Fresh Fruit (e.g., an apple): Roughly 10-15 grams of natural sugars per 100 grams.
Opt for Plain Yogurt Instead of Flavored Yogurt:
  • Flavored Yogurt: About 10-15 grams of sugar per 100 grams.
  • Plain Yogurt: Usually 4-6 grams of natural sugars per 100 grams.
Swap Milk Chocolate for Dark Chocolate:
  • Milk Chocolate: Around 50-60 grams of sugar per 100 grams.
  • Dark Chocolate (70-85% cocoa): About 20-30 grams of sugar per 100 grams.
Use Natural Sweeteners Like Stevia Instead of White Sugar:
Swap Sugar-Sweetened Beverages for Unsweetened Tea or Infused Water:
  • Sweetened Beverage: 10-12 grams of sugar per 100ml.
  • Unsweetened Tea or Infused Water: 0 grams of sugar.
Choose Whole Grain Bread Over White Bread:
  • White Bread: 2-3 grams of sugar per slice.
  • Whole Grain Bread: Generally less than 1 gram of sugar per slice.
Opt for Homemade Dressings Over Store-Bought Ones:
  • Store-Bought Dressings: Can have 5-10 grams of sugar per serving.
  • Homemade Dressing (e.g., olive oil and vinegar): Virtually 0 grams of sugar.
Swap Regular Breakfast Cereals for Unsweetened Oatmeal:
  • Sweetened Breakfast Cereals: 10-20 grams of sugar per serving.
  • Unsweetened Oatmeal: Less than 1 gram of sugar per serving (add fresh fruit for sweetness).

Disclaimer: 

At SaladStop! Group, our commitment is to empower every individual with reliable, evidence-based nutritional and wellness guidance. To earn your trust as your ultimate resource for nutritional information, our content undergoes rigorous nutritional scrutiny to ensure its accuracy, whether it’s about our offerings, culinary creations, or services. Please note that all information provided is for informational purposes only and should not be considered a substitute for professional medical or nutritional advice.

Category

Posted On

Written By

More from SaladStop!

10 Essential Tips for Healthy Living

In today’s modern world, achieving and maintaining a healthy lifestyle has become increasingly important. With the abundance of information available, it can sometimes be overwhelming to know where to start. To help you navigate the journey to better health, here are 10 essential tips for healthy living that incorporate specific and functional foods. 1. Diversify Your plate with colorful vegetables: Fill your plate with a variety of colorful vegetables, such as nutrient-rich kale. This leafy green, like the one found in SaladStop!’s Harvest bowl, is packed with essential vitamins and minerals. 2. Incorporate protein-rich foods: Protein is crucial for muscle repair, immune function, and satiety. Include sources of lean protein in your meals, such as grilled chicken breast, tofu, lentils, or beans. These options are not only rich in protein but also provide other important nutrients like iron and fiber. 3. Choose whole grains: Swap refined grains for whole grains to increase fiber intake and promote digestive health. Opt for whole grain options like quinoa, brown rice, oats, or barley, which provide sustained energy and help regulate blood sugar levels. 4. Embrace healthy fats: Don’t shy away from fats, but focus on incorporating healthy sources such as avocado, nuts, seeds, and olive oil. These fats are rich in omega-3 fatty acids and monounsaturated fats, which support heart health and brain function. 5. Include functional foods: Integrate functional foods into your diet, which offer specific health benefits beyond basic nutrition. For example, adding flaxseeds to your salad provides a boost of omega-3s and fiber, while also supporting heart health and digestion. 6. Prioritize leafy greens: Leafy greens like kale, spinach, and Swiss chard are nutritional powerhouses packed with vitamins, minerals, and antioxidants. Incorporate them into your salads as a base or mix them into smoothies for a nutrient boost. 7. Don’t forget about berries: Berries such as strawberries, blueberries, and raspberries are not only delicious but also incredibly nutritious. They’re rich in antioxidants, fiber, and vitamins, making them a perfect addition to salads or snacks. 8. Add crunch with nuts and seeds: Sprinkle nuts and seeds like almonds, pumpkin seeds, or sunflower seeds onto your salads for added texture and nutrition. These crunchy toppings provide healthy fats, protein, and essential minerals like magnesium and zinc. 9. Keep hydrated with herbal teas: Stay hydrated throughout the day by incorporating herbal teas into your routine. Herbal teas like chamomile, peppermint, or ginger are not only hydrating but also offer various health benefits, such as aiding digestion and reducing inflammation. 10. Practice mindful eating: Take the time to savor and enjoy your meals, paying attention to hunger and fullness cues. Eating mindfully can help prevent overeating, improve digestion, and enhance overall satisfaction with your meals. Incorporating these 10 essential tips into your daily life can help you build a foundation for optimal health and well-being. By focusing on specific, functional foods and making conscious choices to nourish your body, you can embark on a journey towards a healthier and happier you. Remember, small changes can lead to significant improvements over time, so start today and reap the benefits of a balanced and nutritious diet.

Exploring the Nutritional Benefits of SaladStop!’s BBQ Pulled Shiitake

SaladStop! introduces a culinary marvel with its BBQ Pulled Shiitake, a dish that combines mouthwatering flavors with a wholesome nutritional profile. With each serving containing 5g of protein per serving of 60g, this plant-based option is designed to delight taste buds while nourishing the body. The foundation of the BBQ Pulled Shiitake is Fable, a brand known for its innovative use of mushrooms. This ingredient not only provides a meaty texture but also contributes a significant portion of the dish’s protein content. Coupled with pomace olive oil, the dish gains a dose of heart-healthy fats and antioxidants, enhancing its nutritional value. To infuse the BBQ Pulled Shiitake with its signature taste, SaladStop! incorporates HP Sauce and smoked BBQ sauce. These sauces add layers of flavor without compromising on health, ensuring a satisfying dining experience. Additionally, the inclusion of black pepper not only enhances taste but also offers potential health benefits, including improved digestion and antioxidant support. SaladStop!’s BBQ Pulled Shiitake epitomizes the brand’s commitment to providing nutritious and delightful options for its clientele. With its protein-rich base, beneficial fats, and flavorful sauces, this dish represents a harmonious marriage of taste and nourishment. Whether you’re a devoted vegan, a health-conscious eater, or simply seeking a gratifying meal, the BBQ Pulled Shiitake assures an culinary experience that caters to both body and spirit.

SaladStop!’s Hulk Patty: A Protein-packed Delight

SaladStop! introduces the Hulk Patty, a delicious and nutritious addition to their menu, designed to cater to the needs of health-conscious individuals seeking a protein-rich option. Packed with wholesome ingredients like rolled oats, soy milk, and a variety of vegetables, the Hulk Patty offers a satisfying culinary experience without compromising on nutritional value. Each serving of SaladStop!’s Hulk Patty (50g) provides approximately 4.8g of protein, making it an excellent source of this essential macronutrient. Let’s delve deeper into the nutritional components of this innovative creation: Protein: Complex Carbohydrates: Healthy Fats: Vitamins and Minerals: Gluten-Free Batter: SaladStop!’s Hulk Patty stands out as a nutritional powerhouse, offering a well-balanced combination of protein, complex carbohydrates, healthy fats, vitamins, and minerals. Whether you’re a vegetarian, vegan, or simply looking to incorporate more plant-based options into your diet, the Hulk Patty serves as a delicious and satisfying choice. With its innovative blend of ingredients and focus on wholesome nutrition, it’s sure to become a favorite among health-conscious consumers seeking a protein-packed culinary experience. Discover this Vegan Protein in our warm protein bowl, Game Changer!