Risk of heart diseases
Studies shown that there is a direct correlation between a high-sugar diet and a greater risk of dying from heart disease for many of the active adults. Consuming too much added sugar can raise blood pressure and increase chronic inflammation both of which are pathological pathways to heart disease. Additionally, consuming too much sugar, especially from sugar-sweetened drinks, has been linked to atherosclerosis, a disease characterized by fatty, artery-clogging deposits
Risk of cancer
It is known that a diet rich in sugary foods and beverages can lead to obesity, which significantly raises your risk of cancer. Furthermore, diets high in sugar increase inflammation in your body and may cause insulin resistance, both of which increase cancer risk. Added sugar consumption was positively associated with an increased risk of esophageal cancer, pleural cancer and cancer of the small intestine.
Causes acne and accelerates skin aging process
Studies have shown that low-glycaemic diets are associated with a reduced acne risk, while high-glycaemic diets are linked to a greater risk. It was found that there is a clear differentiation between populations who live in urban vs the rural areas. The last are known for consuming traditional, non-processed foods and so have almost non-existent rates of acne, compared to more urban, high-income areas.
Also consuming a diet high in refined carbs and sugar leads to the production of AGEs, which may cause your skin to age prematurely. Advanced Glycation end Products ( AGEs), are compounds formed by reactions between sugar and protein in your body. They are suspected to play a key role in skin aging
Foods high in added sugar quickly spike blood sugar and insulin levels, leading to increased energy. However, this rise in energy levels is fleeting. Products that are loaded with sugar but lacking in protein, fiber or fat lead to a brief energy boost that’s quickly followed by a sharp drop in blood sugar, often referred to as a crash Having constant blood sugar swings can lead to major fluctuations in energy levels
How can we replace sugar?
Foods such as fruits, vegetables, beans, nuts whole grains, are all examples of simple unprocessed sugars. These naturally occurring sugars are valid energy sources, and along with the other nutrients in these foods, important for nourishing a healthy body.
When simple sugars are naturally found in whole foods, they come with vitamins, minerals, protein, phytochemicals and fiber. The presence of fiber makes a significant difference because it slows down the absorption of sugar, which slows its impact on blood sugar.
Fruit contains two types of sugar: fructose and glucose. The proportions of each vary, but most fruits are about half glucose and half fructose. Glucose raises blood sugar, so the body must use insulin to metabolize it. Fructose does not raise blood sugar. Instead, the liver breaks it down.
Fruits and vegetables are with no doubt always a better choice than packaged or processed versions.
Eating fruits increase fiber intake:
Consuming fiber can help a person feel fuller for longer, reduce food cravings, nourish healthful gut bacteria, and support healthful weight loss.
Lower sugar consumption:
People who replace sweet snacks with fruit may eat less sugar and fewer calories.
Better overall health:
Fruit consumption is linked to a wide range of health benefits. Consuming fruits and vegetables lowers the risk of a range of health conditions, including heart disease and cancer.
Lower risk of obesity:
People who consume fruits are less likely to develop obesity and the health issues associated with it.