We all have our weaknesses when it comes to nutrition. Some love salty chips, others love sweets. Sometimes it is difficult to give up your guilty pleasures, especially when trying to eat healthier. If you are one of those people who can’t imagine your day without sweets, you should be aware of the risks associated with excessive sugar intake.
But what is the optimal dose of sugar? In the case of men, the optimal dose is about 37 g of sugar per day, and the recommended dose for our sexy and fit escort girls is 25 g. This means that if a man ate a chocolate bar containing 20 g of sugar and drank a small dose of Red Bull, which contains 26 g of sugar, he would significantly exceed the recommended daily intake of sugar. With such an unhealthy snack, you get too much sugar in your body, leading to more health problems.
Risks associated with excessive sugar consumption
Drinking too much sugar causes more health problems. Frequent consumption can lead to heart problems, high cholesterol, obesity, insulin resistance, or diabetes. Refined sugar contains many calories and has no other nutritional benefits. These are the so-called empty calories because they do not contain protein, fat, fibre or any vitamins, minerals or antioxidants that our body needs and could benefit health. Our Escort Service strongly recommends you to follow our tips from today’s article, if you want to eat healthier!
Take a look at the most common problems that people with excessive sugar use :
- dental caries
- obesity
- malnutrition or an unhealthy lifestyle
- type 2 diabetes
- increased risk of cardiovascular disease
- fungal infections
- acne and problem skin
- Sugar causes obesity
Many studies show that regular sugar intake can lead to weight gain and even obesity. It also shows that people who consume sugary drinks daily have a higher risk of developing obesity than those who consume other forms of sugar. A dose of 375 ml of cola contains up to 38.9 g of sugar. This is about 10 sugar cubes.
Do you know how much sugar a liter of pure water contains? That’s right; it doesn’t contain sugar. Therefore, you should think twice about what drink to quench your thirst. Recently, a study of 200,000 escort girls was conducted, and the results showed a significant link between sugary drinks and obesity. This is because soft drinks, juices and teas are sweetened with a simple type of sugar – fructose, which increases the feeling of hunger and the desire to eat. Excessive consumption of sweet drinks is also associated with increased visceral fat.
However, the risk of obesity is highest in children. It has been shown that they tend to consume much more sugar than they should and thus need to be controlling their consumption. A study of several thousand children showed that those who consumed more sugar had a significantly higher level of body fat than those who consumed less sugar.
Sugar increases the risk of type 2 diabetes
Studies and doctors have concluded that obesity or associated cardiovascular problems are responsible for developing type 2 diabetes. Obesity caused by consuming large amounts of sugar is considered the most potent risk factor for diabetes. Studies have shown that people who drink sugary drinks are more likely to develop diabetes than drink tea or unsweetened water. In this type of diabetes, the body has a low sensitivity to blood sugar and insulin, occurring in large quantities. Suppose you are diagnosed with this type of diabetes. In that case, you need to lose weight, take the prescribed medications and follow a diet, which consists of a regular diet that reduces fat, carbohydrates and especially sugars.
Glucose Vs. Fructose
Before we look at sugar substitutes and their benefits, we need to explain the difference between glucose and Fructose. Our body must receive energy from the wealthiest and most efficient source, represented by carbohydrates. They are converted into glucose, a fast source of energy for the body. On the other hand, Fructose is a simple monosaccharide that is commonly found in fruits, vegetables, and many other foods, such as honey.
Fructose is found in refined sugar but also in certain natural sweeteners. However, Fructose cannot be processed by our body and glucose. Some fructose is processed in the liver, and the rest is stored in the body as fat. Therefore, excessive fructose consumption can lead to weight gain. As a result, it raises cholesterol levels, causes fat deposits around the organs, raises blood pressure, and the body is prone to developing type 2 diabetes, increasing blood sugar and insulin levels.
Glucose and Fructose – what’s the difference between them?
Artificial sweeteners
Artificial sweeteners are sugar substitutes created in laboratories and are not found in nature. They are much sweeter than regular sugar and are called “intensive sweeteners”. They are used as sweeteners for drinks or nutritional supplements because artificial sweeteners contain little or no calories despite their sweet taste and molecular structure similar to that of sugar.
The best known artificial sweeteners are sucralose, aspartame, saccharin or potassium acesulfame. Although they are chemically created food additives, they do not pose a health hazard. The European Commission for Additives allows these sweeteners, but it is necessary to follow the recommended daily dose. To learn more about artificial sweeteners and whether they are harmful, read our article Artificial Sweeteners – Myths and Truths About Safety and Health Effects.
Natural sugar substitutes
Just as we can produce sugar substitutes, we can find natural substitutes. So if you’ve decided to eliminate sugar from your diet for whatever reason, and you’re missing out on sweet snacks, you shouldn’t despair. There are some great tips to replace sugar with a natural alternative. Which are these?
Honey
Honey is a viscous sweetener that is naturally processed. It serves as food for all bee’s “intensive sweeteners”, keeping it in the hive as a warehouse. The first step towards its realization is that bees, the so-called worker bees, collect nectar from flowers or plants and transport it to the hive. At that moment, different chemical reactions occur, and honey begins to form in the nectar. It is then collected by beekeepers and transferred for further processing.
Honey contains several health benefits. It is full of antioxidants, such as organic acids or flavonoids, which have potent anti-inflammatory effects and strengthen the body’s immune system. Antioxidants have also been associated with a reduced risk of heart attack, stroke and some cancers. In general, it is true that the darker the honey, the higher the level of antioxidants.
Honey is a healthier alternative to sugar, but it should not be overdone. Honey also affects the body’s cholesterol levels, helping lower “bad” LDL cholesterol while raising “good” HDL cholesterol. However, despite its natural production process, it contains much Fructose. Not as much as refined sugar. In addition, a study of people with type 2 diabetes showed that although honey raises blood sugar, it is not as high as regular sugar consumption.
Why honey is a better choice than refined sugar:
- contains fewer calories
- is a natural sweetener
- has anti-inflammatory effects
- it is full of antioxidants
-
Agave syrup
Agave is a type of honey nectar made from the leaves of the Agave tequilana plant. It is a succulent plant native to Mexico, whose nectar makes tequila. Due to its sweet taste, it is also used to produce sweeteners. The ancient Aztecs appreciated the sweet taste of agaves and used it to sweeten food and drink. In addition to its versatility as a sweetener, agave nectar can provide health benefits, making its use healthier. Agave contains large amounts of vitamins and antioxidants, which protect our bodies from external dangers.
Agave syrup has a high caloric content and can contribute to weight gain or tooth decay if consumed in large quantities. However, it has a much lower glycemic index than refined sugar and thus does not lead to a sudden rise in blood sugar. In contrast, its nutritional values are identical to honey’s, but due to the high amount of fructose, it may contain more calories. This applies to agave syrups that are chemically processed and cannot be classified as BIO products.
Why agave syrup is a better choice than refined sugar:
- contains fewer calories
- is a natural sweetener
- it is full of antioxidants
- has a lower glycemic index
- blood sugar does not rise sharply
-
Stevia
Stevia is a natural sweetener produced from the Stevia Rebaudiana Bertoni plant and can be considered a variety of sunflower. There are up to 150 varieties of Stevia in the world, and it is most commonly found in North and South America. However, Stevia has become a popular sweetener and can be grown at home. Its processing is straightforward – it starts with collecting the leaves, drying them and then purifying them. Stevia processed in this way has a sweet taste; its taste is very bitter and even has an unpleasant odour in its raw state.
Stevia is 200 to 300 times sweeter than sugar but contains far fewer calories. To be more precise, it does not contain calories. This makes it an ideal sweetener for diets or people who control their caloric intake. The low-calorie count qualifies Stevia as a healthy alternative to diabetes control or weight loss. Research has shown no effect of Stevia on blood sugar or insulin levels. This allows people with diabetes to eat foods sweetened with Stevia and at the same time follow healthy eating habits.
Why Stevia is a better choice than refined sugar:
- it is 200 to 300 times sweeter
- does not contain calories
- does not affect blood sugar or insulin levels
-
Erythritol
Erythritol belongs to a class of compounds called sugar alcohols. They are used as low-calorie sweeteners in sugar-free or single-sided products and healthy recipes. This is because erythritol contains very few calories compared to other sugar alcohols. The structure of its molecules gives it the ability to stimulate sweet taste receptors. But, it is essential to ensure an optimal intake of this sweetener because excessive consumption, as in the case of any sweetener, can cause some problems.
Due to the unique chemical structure of erythritol, the body can easily digest it. However, excessive consumption can cause flatulence and bloat. When the sweetener accumulates in large quantities in the large intestine, it begins to ferment in contact with the bacteria that produce the gases and thus causes digestive problems. If you take erythritol in the optimal dose, the body absorbs it quickly and eliminates it in the urine in 24 hours. It means that erythritol has no chance of metabolizing or fermenting and thus does not accumulate or convert into energy.
Several studies have linked the use of erythritol with a reduced risk of developing cardiovascular problems in people with type 2 diabetes. This is due to the low caloric volume of this sweetener, which does not affect blood sugar or insulin. Erythritol is also produced in foods such as wine, beer or yoghurt. It is also commonly found in foods under the name E968 because, in addition to its natural form, it is found in artificial sweeteners. The powder form is often used for tasty and healthy recipes.
Why erythritol is a better choice than refined sugar:
- contains fewer calories
- its use is associated with a reduced risk of cardiovascular problems
- it does not affect blood sugar or insulin
- is used as an ingredient for tasty and healthy recipes
-
Xylitol
Xylitol is a birch extract and is, therefore, a natural sweetener. Physiologically it is almost indistinguishable from ordinary sugar because it has the same shape and color. But if we put a xylitol particle under a microscope, we find that it differs significantly from sugar. Xylitol and erythritol are classified as sugar alcohol and are found in many fruits and vegetables. Even our body can produce it in small quantities, but this level is negligible.
Despite its sweet taste, xylitol contains 40% fewer calories than regular sugar. In addition, it has a shallow glycemic index – regular sugar has a GI of 60-70, while xylitol has a GI of 12. In addition, it contains zero fructose and has negligible effects on blood sugar and insulin. Xylitol is an excellent alternative for people with type 2 diabetes or obesity. It is commonly used in sugar-free chewing gum, sweets and foods suitable for people with diabetes.
