We tell you about the effects of consuming refined sugar on health. Discover why it is important to limit the contribution of this nutrient in order to reduce the incidence of certain diseases.
Consumption of refined sugar has a number of health effects that are due, above all, to its interference with metabolic function. That is, its ability to modify the processes by which we generate internal energy. In general, it is recommended to moderate its consumption, except in the case of athletes.
Despite everything, in recent years the number of products that contain this substance in its composition has increased. Refined sugar is capable of improving the organoleptic qualities of food, which affects consumer satisfaction, since it improves its appearance and taste.
For this reason, fats have been gradually replaced by this nutrient. It is less caloric, of course, but it is more harmful in the medium and long term, as we will see below. Keep reading to find out.
Refined sugar affects metabolic health
One of the effects of refined sugar is the generation of pancreatic stress after ingestion, stimulating the production of insulin to modulate glucose levels in the blood. In the case of not regulating said glycemia, a dangerous pathological situation would occur.
When we ingest this variety of glucose with commercial products, the body is ordered to release large amounts of the hormone insulin (manufactured in the pancreas) to act fast. This is pancreatic stress , since it accelerates a metabolism that is usually slower.
If insulin is released in large amounts, regularly and continuously, the cells lose sensitivity to it, making it less efficient . Under this type of situation, it is necessary for the pancreas to generate more and more of the hormone to induce a similar effect, which worsens the function of the organ.
Thus, consuming refined sugar frequently is a risk factor for the development of pathologies such as type 2 diabetes, according to research published in the journal Advances in Nutrition. Diabetes, in turn, increases the risk of other diseases, especially vascular. Furthermore, it is an irreversible process and, once it manifests itself, it can be managed and treated, but not cured.
Also read : 3 properties of avocado
Consumption of refined sugar and cancer
Another consequence of the regular consumption of refined sugar that is suspected is an increased incidence of some types of cancer, especially those related to the digestive system . Glucose is the main energy fuel for tumors, so supplying this mass of abnormal cells with simple sugar could be one of the reasons that stimulate their growth .
The scientific literature defends that the reduction in the consumption of simple carbohydrates and, even, the application of the ketogenic diet in certain situations, is capable of reducing the risk of developing tumors. This, of course, framed in the presence or not of other oncological risk factors.
However, restrictive eating plans do not always have a high degree of adherence. For this reason, it is recommended to reduce the consumption of refined sugar, instead of eliminating it completely from the diet.
To know more: Consequences of calcium deficiency
The importance of metabolic flexibility
Both when it comes to reducing body weight and improving health, it is necessary to take into account a concept that can be key. This is that of metabolic flexibility .
This concept refers to the body's ability to use the different nutrients available to produce energy . Having poor metabolic flexibility may make it difficult to lose weight , as well as reduce performance in many athletes.
Eating refined sugar on a regular basis could have a negative impact on health by reducing a person's metabolic flexibility. To improve this situation, partial carbohydrate restriction and the use of intermittent fasting protocols are recommended .
Recent studies show a solid relationship between the implementation of these protocols and the increase in metabolic flexibility . It is suggested that the results may be generally applicable, but to obtain a stronger degree of evidence requires more extensive and long-term research on humans.
Reducing the consumption of refined sugar has a positive effect on health
As we have explained, reducing the consumption of refined sugar can have favorable effects to improve health. In addition, this strategy will also allow you to decrease subcutaneous fat and improve body composition .
This situation will translate into a lower risk of developing metabolic and cardiovascular diseases . In this way, many of the main causes of mortality can be addressed with a diet that controls the intake of carbohydrates , maintaining non-excessive levels of them.
It is not necessary that you deprive yourself completely of the foods that contain this nutrient, especially if you are an athlete, but you should control its intake. Ideally, they should not be part of the regular diet.
Prioritizing the consumption of fresh foods over ultra-processed products, rich in refined sugars and trans fats, will bring remarkable benefits. In addition, you will feel less bloated and decrease the level of inflammation throughout the body.
If you have doubts about which foods are likely to contain sugar, go to a nutrition professional so that he can tell you how to improve the diet in a simple way. Similarly, get used to reading the labeling of what you buy.
What are the health effects of refined sugar?
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The seeds contain fatty acids, vitamins, minerals, fiber and other compounds that help maintain good health. Why are they recommended? What are the best options?
Have you ever wondered why a food as small as seeds is so good for your health? Without a doubt, the answer to this question is in the number of nutrients they store.
Despite their size, the seeds contain healthy fats, proteins, vitamins, minerals and other bioactive compounds that contribute to well-being. To know more about it, we invite you to continue reading.
Seeds and cardiovascular health
Cardiovascular diseases are one of the main causes of mortality and morbidity in many societies. Seeds in the diet can improve this situation due to two of its components.
Firstly, it is worth noting the presence of omega 3 fatty acids, specifically alpha linolenic acid (ALA). To date, a healthy diet, along with physical exercise and an omega 3 supplement , is known to be effective in reducing the risk of cardiovascular events. This healthy fat is present in:
- Flax seeds.
- Hemp.
- Chia seeds.
On the other hand, the relationship between arginine intake and the risk of cardiovascular disease has been studied . One of the conclusions is that consuming foods with arginine can decrease the possibility of cardiovascular problems.
This amino acid is found in considerable amounts in nuts and fish. It is also possible to obtain it with sesame and pumpkin seeds .
The lignans present in the seeds
In recent years, scientists' interest in the benefits that plant-rich diets can bring has grown , especially for their phytochemical content. Among the latter are lignans.
The main potential of diets with this plant metabolite is focused on reducing the risk of some types of cancer, especially those that are dependent on hormones, since their structure is similar to that of estrogens.
The findings are evident in different studies investigating the relationships of breast cancer in women with genes and the environment. Diet is one of these environmental factors, and it seems that a higher intake of lignans have preventive effects.
Lignans are generally found in the plant kingdom. When speaking of seeds, flax, sesame or rapeseed stand out for their content.
Contribute to good bone health
The seeds contain some basic nutrients to keep bones strong and in good shape. Taking care of your bones is important at all stages of life.
The evidence shows how they ensure optimal growth in childhood , and help prevent possible fractures at older ages. In addition, they will be necessary to ensure a perfect recovery in the event of suffering a fracture.
The nutrients that matter most are the following:
- Minerals like calcium, magnesium, phosphorous, zinc or copper.
- Proteins that would help in the assimilation of calcium and that are a component of bone structure .
- Arginine, along with vitamin C and inostiol, has been linked to increased bone density and strength.
Vegetable fiber and seeds
All seeds concentrate interesting amounts of vegetable fiber. In particular, chia, flax and sesame stand out for their quantity. Adding a tablespoon or two of seeds to meals can help meet the recommended daily fiber needs. These are around 25-30 grams and in many cases it is difficult to get to cover them.
An increase in fiber intake is related to improvements in some health situations. For example, a lower risk of diabetes, hypertension, obesity and some gastrointestinal problems.
What seeds are good for health?
As detailed, the seeds are an ideal food to incorporate into the regular diet. All the benefits they bring will give results if they are integrated into a healthy lifestyle . This implies the following:
- Diet based on fresh, healthy and sufficient food.
- Physical exercise and daily activity.
- Enough hours of sleep.
- Keep stress levels under control .
Of all the seeds, it is worth highlighting flax, chia, pumpkin seeds, sesame and hemp. They not only provide essential nutrients, but are relatively easy to find on the market.
It is not necessary to have them all, it will be enough to have two or three in the pantry. They can be alternated, or prepare a mixture that can be used daily. However, each one has some specific property:
- The pumpkin seeds are noted for their contribution of zinc , a difficult nutrient found in vegetables.
- The sesame has good amounts of calcium and is an ideal food to supplement this mineral.
- The hemp has a 25% protein with all essential amino acid.
- Flax is one of the best sources of vegetable omega 3.
- One of the most abundant in fiber is chia seeds .
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What is the best way to eat the seeds?
Seeds are a very healthy food, but there are two drawbacks when taking them. These are its small size and the presence of phytates that can block the absorption of other nutrients.
- One way to avoid these inconveniences is to toast the seeds in a frying pan with very low heat, or leave them to soak for a few hours and then dry them. Once this is done, they are crushed and stored in a glass jar in the fridge.
- It is preferable to grind a small amount that will last more or less a week, since the seeds, once crushed, are very sensitive to oxidation.
From here, they are ready to incorporate into any dish or recipe: in salads, in pasta recipes, in yogurt, in breakfast muesli , etc.
Seeds are good for health in the framework of a healthy diet
The seeds contain nutrients that are good for health, as long as they are accompanied by a healthy and varied diet. Although they are not a miracle food or with super properties, they help prevent disease.
Why are seeds good for health?
By beauty tips
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