5 reasons why sugar is harmful for us

5 reasons why sugar is harmful for us

Reasons Sugar Ruins Your Health

Since we were kids we get used to the sweet treats and other foods that contain large amounts of sugar. However, if we provide ourselves carbohydrates in a natural way, we’ll improve our health seriously. We can find carbohydrates in many foods, including fruits and milk. That’s why if you get sugar from these alternative healthy sources, you won’t need to take further, additional refined carbohydrates. Actually abandoning refined sugar has many positive aspects.

Experts explain that sugar itself is not harmful. It is necessary for the energy needs of the body, but when consumed excessively. Details of a major study in the US reveal that the consumption of too many sugary drinks and foods can increase the risk of heart attack. Sugar can cause increase in weight, which also damages the heart.

What say the studies?

The study examined results from the consumption of carbohydrate among tens of thousands of people in the US. It was found a strong connection between the amount of the consumed carbohydrates and risks for cardiovascular health.The results from the study reveal that people who provide themselves a quarter of daily calories from added carbohydrate, the risk of getting to a fatality due to cardiovascular diseases has increased more than three times.

The World Health Organization recommend that added carbohydrates should not exceed 10% of total calorie intake. This means 50 grams for women and 70 grams for men.

Unfortunately, it turns out that carbohydrate is hidden away not only in desserts and in a number non-dessert foods. Yes, sugar is added to cakes, chocolate, biscuits, to some sodas and juices, but also to ketchup, prepared salad dressings, some types of bread and baked goods, fruit yogurt, cereals snacks, canned foods, muesli bars.

It is important to know that not only the refined white sugar can be harmful, but also its substitutes – such as glucose-fructose or corn syrup and supposedly low-calorie aspartame.
It’s good to know foods with very high quantity of carbohydrate contained 22.5 grams of sugar per 100 grams, and the lowest is 5 grams or less per 100 grams.


1.The only way to prevent the hidden carbohydrates in food is to carefully read labels on prepared foods that we buy from the store. Very often products advertised as diet and healthy are actually sweetened with some other types of not-so-healthy sweeteners (glucose-fructose syrup, aspartame, etc.). Therefore, it is good not only to read but also to understand better what it says on the label.

2.The other, even more easier and effective option to protect ourselves from harmful sweeteners is to buy only simple, organic food, from which we can prepare meals for our family. Or otherwise – rather than buy ready ketchup, to make our own tomato sauce at home. Instead of crackers from the store, we can make it at home and we’ll know with certainty how and with what ingredients they were prepared.

3.When we feel like eating something sweet – let’s try to replace it with something else. Few dates or a spoonful of honey or homemade jam (why not from figs for example?) are far better options. Like any other addiction – it won’t feel the same.

But over time you’ll get used to the changed taste of “sweet”. If it is still chocolate, let’s choose one with a large amount of whole cocoa. At least there will be some benefit from it. And it would be even better if the next time you feel like eating something sweet, just stop by the nearby market or grocery store and pick up fresh, seasonal fruit.

And yet – then how to sweeten when cooking?

Considered as most healthy sweeteners are: natural honey, stevia, cane molasses and unrefined cane and beet sugar, but also dried fruits like raisins and dates. When we prepare cakes – why not try these substitutes step by step. And if possible to reduce white sugar as a sweetener. Good news are that there are plenty of healthy recipes that completely lacks of white sugar.


1.Sugar is the reason for the sharp drop in blood glucose

Unstable blood carbohydrate levels often lead to mood swings, fatigue, headaches and craving for even… more sugar. This need forms the vicious circle of addiction, in which each new dose of carbohydrates makes you feel temporarily better. But after a few hours you’ll experience once again the need for carbohydrates and hunger. While those who avoid sugar claim that don’t feel the need of sweet things and are full of energy.

2. Sugar interferes with immune system

There has been no research on humans, but animal studies have shown that carbohydrates suppresses immunity. More research is needed to understand the exact mechanism. What is known is that the bacteria feed on sugar and when these organisms are getting “out of control” in the body. And that’s why infections and illnesses are more likely to attack.

3. Sugar accelerates aging

It contributes to the earlier signs of aging – sagging skin. The more sugar circulates in the blood, the faster it becomes the damage. The new molecular structures “help” for the loss of elasticity of the tissues in the body – from the skin to the organs and arteries.

4. Sugar causes tooth decay

With all the other life-threatening effects of carbohydrates, we sometimes forget the most basic damage it causes. When it comes to teeth, carbohydrates harms them more “effective” than any other food substance and all the money in the world can not reverse this process.

5. Sugar increases stress

When we are under stress, the levels of stress hormones increase.

For example, a sugar “bomb” (such as a piece of cake) causes the release of stress hormones such as adrenaline, epinephrine and cortisol. One of the main things that these hormones do is increase blood sugar levels, thereby supplying the body quickly energy charge. The problem is that these hormones can make us feel restless, irritable and even trembling.


About Jane Peterson

Jane Peterson is a supportive nutrition and fitness coach and registered dietitian nutritionist known for her health advices and innovative ideas to inspire and motivate people to reach their goals. She has a passion for personal training and enjoys motivating people, using specific exercise programs and track their progression for success. As a parent herself, Jane Peterson knows what it means to have to work hard to keep a good shape during pregnancy and after having a baby. She is interested about improving the way children eat, pediatric nutrition and family meal planning. Jane has several years of personal and professional experience and is practicing as a freelance food and health writer. She works personally with a small number of hand picked clients, transforming their health and their physiques using her four key elements of wellness: lifestyle, exercise, nutrition and supplementation.