Good Lifestyle

If all added sugars we have consumed comes from our night ice cone, or thechocolate bar We have stolen children, or maybe the tablespoon of maple syrup we threw on our pancakes this morning, it would be good. This is how people lived a hundred years ago and that the trousers of everyone then fit.

The reason it is almost impossible to stick to the USDA guidelines is that added sugars are everywhere. Oh, you do not remember dealing with hyper-sweet corn extract? Well, the average American adult consumes 77 grams of sugar a day, according to theAmerican Heart Association. So these spinach salads? Bols Acai? Smoothies fitness? They make some snickers bars look like a healthy lunch at the comparison. Even "light" foods and drinks can take you to throw a day of a day sugar in a few sips.

When they talk about "added sugar", health experts do not talk about things we consume to eat whole foods.

"The added sugars are sugars that are contributed during the processing or preparation of food and beverages," said Rachel K. Johnson, PhD, RD, a nutrition professor at the University of Vermont. So, lactose, the sugar found naturally in dairy and dairy products and naturally occurring fructose, the sugar that appears in fruits, do not count. But the ingredients used in food to provide gentleness and added calories, with very smart fructose corn syrup with very malignant fructose, such as agave, date syrup, cane sugar and honey are All considered sugars.

It's because natural sugars, like what you find in an apple, come with their own health posse-fiber, which slows the digestion of sugar and prevents it from filtering an insulin response and damaging your liver, two serious side effects of added sugar. "It is almost impossible to eat fructose too much by eating too much fruit," Johnson said. Consider this: you would need to eat six cups of strawberries to get the same amount of fructose as ina can of coke.

In recent years, the medical community has begun to unite around a powerful new way of watching added sugar: as perhaps the most important health threat in America. But what is "added sugar", and why do experts believe suddenly that it is the Freddy Kreuger of nutrition? Read on to discover - andlose weight fast. And for healthier habits, make sure to try one of the21 best health hackse.

Within 24 hours of their fructose consumption, your body is flooded with high levels of triglycerides. Does it sound bad? He is.

Triglycerides are fat deposits in your blood. Your liver does, because they are essential for the construction and repair of your body's tissues. But when he is struck with high doses of fructose, the liver reacts by pumping more triglycerides; It is a signal to your body that it is time to store abdominal fat. In a study, researchers nourished with sugary drinks with glucose or fructose. Both have gained the same amount of weight over the next 8 weeks, but the fructose group has grown mainly asbig bellyThanks to how this type of sugar is treated in the liver.

What is unique in fructose is that it seems to be a universal obesogenic - in other words, every creature who eats it earns weight. Princeton's researchers have recently found that high fructose corn syrup seemed to have a unique impact on the weight of their animal studies. "When the rats drink high fructose corn syrup at levels well below those of Soda Pop, they become obese - each, on the other side", Professor of Psychology Bart Hoebel, specialist in appetite and Sugar addiction, said in a university report. "Even when rats are fed a high fat diet, you do not see that; they do not all win weight." Fructose is the grease monster show. (If you are really hungry, turn to one of the50 best healthy snacks to buy to lose weight rather than filling candy.)

There are many ways that added sugar can make you gain weight, but the bizarre can be the way it reduces actual physical activity. InA study at the University of Illinois, mice fed from a diet that imitated the standard American regime, that is about 18% of adding sugar-sugars-won more body fat, even if they were not fed more calories. One of the reasons was that sweet mice traveled about 20% less in their small cages as mice that were not fed by the sweet regime. They are just naturally ... slowed ...

The link between increased sugar andrisk of diabetes is just in place with "causes to smoke lung cancer" on the list of immutable medical truths - despite what soda manufacturers are trying to tell us. (You will say more about the hocus-Pocus based on sugar in the next chapter.) But the researchers of the Mayo clinic came right away and stated that fructose added - either as constituting table sugar or as like The main component of the corn syrup of fructose can be the number one cause of diabetes and that cutting the sugar alone could result in a reduced number of diabetic deaths from around the world.

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"Reduce fructose into your diet if you want to protect your brain," said Fernando Gomez-Pinilla, Professor at the University of California Los Angeles. He and his team tested the way the rats are recovering from the brain injury have learned new ways to cross a labyrinth. They discovered that animals that drank HFCS took 30% more time to find the exit. "Our results suggest that fructose disrupts plasticity - creating fresh lanes between brain cells that occur when we learn or experiment with something new," he says.

In an earlier study, researchers found that a combination of sugar and fat could actually change brain chemistry. The brains of animals on a high fat and high sugar diet had decreased levels of BDNF, a compound that helps brain cells communicate with each other, to build memories and learn new things; Reduced levels of BDNF have been linked to both Alzheimer and depression.

One of the recent mysteries of science is the reason why depression, diabetes and dementia seem to gather in epidemiological studies and why have one of these health problems seems to increase your risk for others. The answer: in a study in the newspaperDiabetesThe researchers found that when blood glucose levels are high, the levels of BDNF dropped. This means that the simple act of eating sugar makes you instantly Damber; The more you do it, the greater your risk of diabetes is great and the more your risk of depression and dementia is important.In a 2015 study Post-menopausal women, higher levels of added sugars and refined carbohydrates have been associated with increased probability of depression, while the consumption of fiber, dairy, fruits and vegetables higher was associated with a higher risk. weak.

And,in a study Of nearly 1,000 seniors (median age: 79.5), researchers have found that eating a high diet in simple carbohydrates greatly increased the risk of dementia development. All subjects were normal cognitive at the beginning of the study and about 200 signs developed with dementia during the next 3.7 years. The risk of mental decline was higher among those who have eaten high and lower regimes than those whose schemes were higher in bold and / or protein.

People who get 25% of their calories an added sugar are more than twice as likely to die of heart disease than those who eat less than 10%, according to a study of theAMERICAN MEDICAL ASSOCIATION JOURNAL. One in ten of us falls in this category.

Now, if you are an average American, your daily sugar intake is about 17% of calories, according to the study. But it is hardly a laurel to rest. People who were eating between 17 and 21% of their calories an added sugar had a higher risk of dying of heart disease, compared to people who have consumed 8% or less their calories an added sugar.

At first, the researchers thought that, since those who ingest more sugar have poorer regimes, it could be a leading cause. But even after making adjustments for the quality of its diet, the link between candies and cardiovascular risk remained the same.

The study revealed that the main sources of sugar added in the US plan were:

• Sweet sweet drinks (37.1%)
• Grain-based desserts such as cookies or cakes (13.7%)
• Fruit beverages (8.9%)
• Dairy desserts like ice cream (6.1%)
• Candy (5.8%)

And sodas and other sweet drinks are a major red flag: researchers have found that higher sugary drinks have been directly related to increased risk of dying of heart disease. The impact is so important that you do not need not to mean to mean through the Middle Ages to see the impact: even teenagers who consume high foods and drinks in added sugars show risk factors heart disease and diabetes in their blood, according to a secondto study inThe Journal of Nutrition.

In fact, sugar can be worse for your blood pressure than salt, according to a paper published in thenewspaperOpen heart. A few weeks on a high sucrose diet can increase systolic and diastolic blood pressure. Another study revealed that for every sweet drink, the risk of developing hypertension increased 8%. Too much sugar leads to higher insulin levels, which activate the sympathetic nervous system and lead to increased blood pressure, according to James J. Dinicollantonio, PharmD, Cardiovascular Research Scientist at the HEART Institute of St. Luke in Kansas City, Missouri. "This can also cause sodium to accumulate in the cell, resulting in calcium accumulation in the cell, resulting in vasoconstriction and hypertension," he says.

Your skin has its own support system in the form of collagen and elastin, two compounds that maintain your skin tight and dodue. But when high levels of glucose and fructose enter the body, they are linked to amino acids present in collagen and elastin, producing finished products of advanced glycation, or "ages". This damages these two critical compounds and makes it difficult for the body to repair them. This process is accelerated in the skin when sugar is elevated and stimulated more by ultraviolet light, according toA study inClinical dermatology. In other words, eat a lot of sugar by the pool is the worst thing you can do for your skin.