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.
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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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