6 Ways Added Sugar is Fattening

Added sugars are considered unhealthy because of the extra calories and low nutritional value. 

Consuming higher amounts of added sugars results in health problems such as:

• Poor nutrition: When you choose foods that contain more sugars with low nutritional values, you will lack the required amounts of vitamins and minerals your body needs.
• Weight gain: The intake of added sugars may contribute to weight gain. It is easy to gain weight by consuming excess amounts of added sugars that have more calories.
• Triglycerides: Triglycerides are fats in the bloodstream. Increased levels of triglycerides may increase the risk of cardiovascular diseases. Excess amounts of added sugars may increase the level of triglycerides.
• Dental problems: Excess amounts of added sugars boost bacterial growth in the oral cavity, resulting in dental caries. The more intake of sugar, the more the chance of dental caries.

It is very important to limit the number of sugars in your diet. The American Heart Association recommends women and men not take more than 100 calories (25 grams) and 150 calories (36 grams), respectively, per day from sugars.

How to reduce added sugars in your diet

• Drink plenty of water and avoid drinks that contain added sugars, such as sodas, carbonated drinks, and sports drinks.
• Try eating fruits rather than drinking fruit juices.
• Eat a healthy breakfast and avoid sugary cereals in your breakfast.
• Instead of cakes and candies, replace your dessert with fresh fruit.

Here are 6 reasons why added sugar is fattening:

1. Empty calories: Added sugar refers to caloric sweeteners added to different foods and beverages to increase their taste. Some of them are fructose, corn syrup, agave, and cane sugar. Added sugar is considered empty calories because it is relatively high in calories yet void of nutrients such as minerals, vitamins, protein, fat, and fiber. Foods such as candy, soda, cookies, and ice creams contain many empty calories.
2. Insulin resistance and hormone problems: Eating added sugary foods significantly increases your blood sugar levels. When blood glucose levels are elevated for a long period, you may develop hormonal issues such as insulin resistance. Insulin (hormone) is produced by your pancreas that moves sugars from your blood into cells, where they can be used for energy. Insulin also helps in energy storage, telling your cells when to store energy. Insulin resistance is when your cells stop responding to insulin, which leads to elevated insulin and sugar levels. High-sugar diets are associated with leptin resistance, increased appetite, weight gain, and excess body fat.
3. Reduced intake of healthy foods: Our body needs macronutrients and micronutrients. People nowadays consume an unhealthy diet loaded with added sugars—the more intake of unhealthy food, the lesser intake of healthy food. Added sugar pushes out the healthy food and takes its place. Increased consumption of added sugars puts a way to weight gain and other problems.
4. Lack of antioxidants: Fruits and vegetables are rich in antioxidants that keep us healthy. Foods with added sugar generally lack antioxidants. It matters because oxidative stress can lead to weight gain. Fat accumulation in the body is correlated with markers of oxidative stress. A well-balanced diet could improve your antioxidant profile. A diet rich in sugar fails to neutralize free radicals; as a result, you are more prone to inflammation, weight gain, fat accumulation, and low antioxidant defenses.
5. Overeating: Unhealthy eating behaviors lead to obesity. Foods with added sugar tend to have a low amount of protein and fiber that promote satiety. When you eat protein-rich food, you will feel full for a longer period, thus suppressing your appetite; without appetite-suppressing compounds, these foods are less filling. You feel hungry soon after you have already eaten. You end up eating more and more than recommended.
6. Mental health: The food we eat can either positively or negatively affect our mental health. Sugar intake from sweet food and beverages increases the likelihood of mood disorders such as depression. Many studies report that sugar consumption directly affects the prevalence of major depression. Depression and weight gain often go hand to hand.