Posted by: | Posted on: December 23, 2019
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Sugar is a sweet crystalline substance obtained from various plants, especially sugar cane and sugar beet, consisting essentially of sucrose, and used as a sweetener in food and drink.

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Eating too much added sugar can have many negative health effects. When you eat excess sugar, the extra insulin in your bloodstream can affect your arteries, part of your body’s circulatory system. It causes their walls to grow faster than normal and get tense, which adds stress to your heart and damages it over time. This can lead to heart disease, heart attacks, and strokes.

Even a single instance of elevated glucose in the bloodstream can be harmful to the brain, resulting in slowed cognitive function and deficits in memory and attention.High sugar consumption causes inflammation in the brain, leading to memory difficulties.

 Symptoms of too much sugar in the body.

  • Increased thirst.This is after frequent urination.
  • Headache.Both too much and too little sugar can cause a headache. Consuming too much sugar can cause high blood sugar levels (hyperglycemia). Consuming too little sugar can cause low blood sugar levels (hypoglycemia). Low blood sugar can cause a range of symptoms, including headaches and muscle pain.
  • Trouble concentrating.Too much sugar can damage synaptic activity in the brain; impairing communication between brain cells.
  • Blurred vision.High blood sugar causes the lens of the eye to swell, which changes your ability to see.
  • Frequent peeing.When you have diabetes, excess glucose — a type of sugar — builds up in your blood. … When your kidneys can’t keep up, the excess glucose is excreted into your urine.
  • Fatigue (weak, tired feeling).Sugars are the cells’ main source of energy, which explains why inefficient or insufficient insulin may leave you feeling tired. Other symptoms associated with hyperglycemia may include increased urination and thirst. … These carbohydrates can make blood sugar levels spike and then crash in a short amount of time.
  • Weight gain.High-sugar diets contribute to prolonged elevated blood sugar, insulin resistance, and leptin resistance — all of which are linked to weight gain and excess body fat.
  • Blood sugar more than 180 mg/dL.
Easy ways to lower blood sugar levels naturally:
  1. Exercise Regularly.When you do moderate exercise, like walking, that makes your heart beat a little faster and breathe a little harder. Your muscles use more glucose, the sugar in your blood stream. Over time, this can lower your blood sugar levels. It also makes the insulin in your body work better.
  2. Control Your Carb Intake.To achieve your blood sugar goals, you may need to restrict your carb intake to less than 10 grams, 15 grams, or 25 grams per meal. Also, you may find that your blood sugar rises more at certain times of the day, so your upper carb limit may be lower for dinner than for breakfast or lunch..
  3. Increase Your Fiber Intake.In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
  4. Drink Water and Stay Hydrated.Drinking water can lower blood sugar levels by diluting the amount of glucose (sugar) in the blood stream.It will reduce insulin resistance and help a person reduce their hunger.
  5. Implement Portion Control.Portion control is a practice that can help in reducing calorie intake, thus reducing blood sugar spikes. Measure and weigh your portions, use smaller plates, read food labels, check serving sizes and eat your food slowly.
  6. Choose Foods With a Low Glycemic Index.Foods with a low glycemic index, like whole oats, are digested more slowly, prompting a more gradual rise in blood sugar.
  7. Control Stress Levels. Emotional stress (fear, anxiety, anger, excitement, tension) and physiological stress (illness, pain, infection, injury) cause the body to secrete stress hormones into the bloodstream.For those with diabetes, however, stress can cause a significant and prolonged increase in the blood sugar level.Therefore,should try as much as possible not to be stressed.
  8. Monitor Your Blood Sugar Levels.To capture the peak level of your blood glucose, it is best to test one to two hours after you start eating.

One can try the following foods to reduce sugar intake:

  • Raw, Cooked, or Roasted Vegetables. These add color, flavor, and texture to a meal.
  • Greens. Go beyond your regular salad and try kale, spinach, and chard.
  • Flavorful, Low-calorie Drinks.
  • Melon or Berries.
  • Whole-grain, Higher-fiber Foods.
  • A Little Fat.
  • Protein.
Low-sugar fruits include:
  • Strawberries. Strawberries, like many other berries, are often high in fiber and contain very little sugar.

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  • Peaches. Although they taste sweet, a medium sized peach only contains around 13 g of sugar.

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  • Blackberries.

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  • Lemons and limes.

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  • Honeydew melon.

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  • Oranges.

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  • Grapefruit.

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  • Avocados.

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Reducing sugar intake and eating a healthful diet may help people:
  • lose weight and prevent obesity.
  • have more energy throughout the day.
  • have clearer skin.
  • avoid mood swings.
  • reduce inflammation.Cutting sugar out of your diet will likely decrease inflammation, boost your energy levels, and improve your ability to focus.
  • reduce the risk of digestive conditions.
  • reduce the risk for type 2 diabetes.


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