There is a saying that “you are what you eat,” even though that is true, what you eat can also influence how you think and behave. Sugary foods are very high in glucose, and we all need a quick source of glucose from time to time, maybe after a hectic day at work gruesome workout at the gym. It has been discovered that a high-sugar diet could increase your risk of developing a mental disorder, according to a new epidemiological study.
Sugary food and glucose have its vast benefits such as providing a fast source of energy when tired, replenishing glucose stores after sports, hectic work, or grueling workout at the gym.
Balance and moderation is the key to healthy food consumption.
With all the studies coming out these days suggesting that excessive sugar consumption can lead to all sorts of unhealthy outcomes—namely an increased risk of obesity, cancer, and early death—we hope you’ve cut way back on your Pixy Stix consumption.
Well, gents here’s another study showing how sugar can harm you—and this one suggests that the sweet stuff can increase your risk of developing a mental disorder.
Researchers analyzed data from more than 7,000 men and women from a 22-year survey of British civil servants for the study which appeared in the journal Scientific Reports. They found that men who consumed a lot of sugar—more than 67g daily—were 23% more likely to develop a mental disorder after five years compared to those who consumed less than 39.5g a day. And that’s after the researchers filtered out results linked to other health factors, like behavior, demographics, diet, obesity, and disease.
Americans currently down an average of 84g of sugar a day, much higher than the levels in the study—yet another clear sign that you should cut back if you haven’t already. “There are numerous factors that influence chances for mood disorders, but having a diet high in sugary foods and drinks might be the straw that breaks the camel’s back,” said l (K Anika,). There is increasing evidence for the real damage sugar has on our health.
But don’t just wait for policy. You can quickly cut back on the sugar by avoiding processed foods, switching out fruit juice for whole fruit, steering clear of flavored or fruit-on-the-bottom yogurt, nixing soft drinks, and just skipping candy altogether. If you struggle with dropping soft drinks and candy, try changing over to seltzer or soda .water, and substituting with sugar-free gum when the urge for a candy binge starts.
Reducing your sugar intake, doesn’t just give you a slimmer waistline, it also prevents you from developing various diseases such as Prediabetes, diabetes, and meal disorders.
Does this means, that sugar is entirely evil or bads because It can cause mental disorder? Sugar has its benefits
Facts About Sugar and Healthy Benefits of Sugary Food
Due to the numerous debates about the effects of sugars, which ones are good and evil, the most frequent questions are So doughnuts are out. But what about fruit? And is honey OK? Here’s your primer on the sweet stuff.
Unless you’ve got a Ph.D. in biochemistry, medical practitioner, or nutritional experts, you’re probably exhausted from the endless debate surrounding sugar.
And if your info has come mainly from television, you’re hopelessly confused. If you eat too little sugar, you don’t have the energy to work out; too much sugar, and you get fat. Fortunately, getting the right kinds of sugar is a simple matter of figuring out what types of sugar to eat—and when—to lose weight, build muscle, and protect your health.
Here’s a look at which sugars are good for your body—and when you should eat them.
Before we know the benefits of sugary foods and sugar, we need to know the chemistry of sugar composition
The Composition of Sugar, What Are Sugary Foods Made Of?
All sugars are carbohydrates, known as “simple” carbs since they’re composed of just one sugar molecule. The label on a can of Pepsi reads 41g of carbs and 41g of sugar. This means that every single carbohydrate comes from sugar. The label on a package of plain oatmeal will read 18g of carbs and only 1g of sugar. Almost all of the carbs in oatmeal are made up of long chains of sugar molecules called “complex” carbs. Oatmeal—along with sweet potatoes, wheat bread, rice, and corn—is a complex carb.
In this age of convenience foods, the terms “complex” and “simple” are a bit outdated. To lose fat and building muscle, it’s smarter to look at carbs as “unrefined” vs. “processed.” The former refers to whole foods that contain sugar—fruits, vegetables, juices, grains, and legumes—while still holding onto their natural water, fiber, phytochemicals, vitamins, and minerals. “Processed” foods include white bread, soda, candy, crackers, cookies, and just about any commercial product labeled “fat-free.” These have often been stripped of their wholesome attributes and are filled with nothing but “empty calories”—simple sugars, for instance. For example, 1g of a cracker will contain 4 calories, but 1g of an orange contains about 0.2 calories because the bulk of its weight is water and fiber.
How To Identify Healthy Types Of Sugary Food Or Carbohydrates
One of the most medically proven ways to select healthy sugary foods and carbohydrates is to check their glycemic index, the lower they are, the healthier they are.
The glycemic index rates how quickly certain foods turn into glucose (a form of sugar) in the bloodstream and is a valuable tool when trying to control sugar intake and limit its effect on you. While high-GI foods can cause a rapid jump in blood sugar, followed by a massive crash, low-GI foods increase blood sugar slowly, providing constant and stable energy levels over a considerable period. Several factors contribute to a low rating, such as the presence of protein, fiber, and fat. Pure processed sugars garner the highest (i.e., worst for you) scores, with the most highly processed foods topping the list. For instance, out of a possible 100, instant rice earns a 90, while fibrous, vitamin-rich brown rice gets a 55.
So what’s the difference? Recent studies by the Harvard School of Public Health show that diets loaded with high-GI foods lead to an increased risk of type-2 diabetes, coronary heart disease, and obesity. In fact, the World Health Organization is spearheading a movement to include GI ratings on food labels, and several products in Australia already bear the grade.
The Role Of Sugar in Insulin Pump and Insulin Resistance
Although sugar is lower in total calories per gram than fat, it contributes mightily to a fatty frame. “In our society, sugar is consumed in excessive amounts through unhealthy foods, and it increases total calories, leading to weight gain,” says Eric Sternlicht, Ph.D., professor of kinesiology at Occidental College in Los Angeles, and president of Simply Fit Inc.
This effect is primarily due to a hormone called insulin. The more highly processed sugar you eat, the higher the release of insulin from the pancreas. That’s because the leading role of insulin is to return blood-sugar levels to normal. However, when blood-sugar levels jump violently—which is what happens when you eat high-GI foods—your body pumps a massive amount of insulin into the bloodstream. This causes an overshoot, making blood-sugar levels bottom out, which triggers appetite, leading to a vicious cycle of overeating. In fact, sugar is often compared to a drug, rather than a nutrient, because of how it can leave you craving more instead of leaving you satisfied.
Overeating isn’t the only danger. Doctors, believe that years of eating processed food and experiencing the constant blasts of insulin can exhaust your pancreas’ ability to produce insulin, putting you at risk for diabetes. Another condition, known as insulin resistance, can also develop, in which your body is so accustomed to insulin surges, the hormone loses its power to reduce levels of blood sugar. Recent research published in the British Medical Journal shows that men with elevated blood-sugar levels have a higher mortality rate from cardiovascular disease.
The Effects Of Sugar On The Body
After all that, it’s normal to think that sugar—or even carbs altogether—is fundamentally evil. But it does have its benefits, especially if you’re active.
“Sugar has a bad connotation attached to it,” says Sternlicht. “But in moderation, unrefined sugars are an important and vital part of your diet.” Sugar that is needed for activity—such as weight training or a cardio workout can be used as fuel, while any excess will be stored in the liver and muscles as glycogen for later use. Unfortunately, our storage space is limited, and anything left over turns to fat.
This balancing act is a result of science which shows that sugar boosts performance. “[Any kind of] carbs are taken during exercise improves endurance performance, especially if an athlete is competing for a prolonged period during which stores would be depleted, In fact, there’s even some indication that carbs also improve short-term performance of intense exercise as brief as 20 minutes.”
Each person reacts individually to sugar, but regardless of one’s metabolism, paying strict heed to the following rules will keep your training efforts on track.
5 Rules For Healthy Sugar Consumption
1. Reduction in Refined Sugars Intake
Lack of nutrients and fiber, refined sugars are calorically dense, meaning they have lots of calories with little bulk. As a result, they don’t put a dent in your appetite, so you can quickly eat too many. Medical practitioners advise that no more than 15% to 20% of total carbohydrates should come from refined sugars. That’s about 250 calories’ worth in a 2,500-calories-a-day diet.
2. Eat More Unrefined Sugars
Unrefined sugars are found in fruits, some vegetables, and other whole foods, and should make up the bulk of the carbs you eat every day. Fruits and vegetables still have fiber, water, and vitamins, so it’s nearly impossible to eat too many of them. For example, the average man would have to eat about 50 oranges or 24lbs of cabbage per day just to maintain his weight.
3. Use Them As Pre-workout Snacks
Despite its drawbacks, sugar is essential for tough “Not only do you need a source of sugar or another carbohydrate to restock glycogen stores necessary for enhanced athletic performance, but carbohydrates are also needed to burn fat. With an inadequate amount of glucose in your system, you will be left feeling lethargic during workouts and unable to train effectively.” High-glycemic foods such as Gatorade (78) or pretzels (83) are good choices for long hikes or runs.
4. Eat Sugar In Moderation
Just because you work out doesn’t mean you can eat a bowl of Pepsi-over-Cap’n Crunch for breakfast every morning. Your body still has a limited storage capacity for glucose, and excess sugars will be stored as body fat. That means you should eat unrefined sugar sources such as fruits, vegetables, and grains to trim down while avoiding candy, soda, and other processed foods.
5. Timing is Everything
A study in the American Journal of Physiology has shown that taking in sugar immediately before you exercise inhibits the fat-burning effects of cardio. If you run in the morning, do so before eating breakfast. If you work out in the afternoon, focus on foods that have a low glycemic index, and eat them at least two hours before hitting the pavement.
Contrary to popular believe portrayed on various social media, and internet websites, sugar is not the enemy, sugar can be a mighty weapon for achieving your fitness goals, if properly utilized/ if misused also, it can be the hindering factor to reaching your fitness goals. Decide what your fitness goals are, and let your feeding complements your goal. You are what you eat, and what you eat affects the way you live, think, and socializes. If you have any unusual reaction after taking any sugary food, contact the nearest doctor.
Almeida, C., Alvares, T., Costa, M. and Conte-Junior, C. (2015). Protein and Amino Acid Profiles of Different Whey Protein Supplements. Journal of Dietary Supplements, 13(3), pp.313-323.
Boukhettala, N., Ibrahim, A., Claeyssens, S., Faure, M., Le Pessot, F., Vuichoud, J., Lavoinne, A., Breuillé, D., Déchelotte, P. and Coéffier, M. (2008). O051 A DIET TAILORED TO ALLEVIATE MUCOSITIS AND CONTAINING WHEY PROTEIN, FREE GLUTAMINE AND TGF-BETA MODULATES PROTEIN METABOLISM DURING CHEMOTHERAPY-INDUCED MUCOSITIS IN RATS. Clinical Nutrition Supplements, 3, p.24.
Cremer, J. and Cunningham, V. (1979). Effects of some chlorinated sugar derivatives on the hexose transport system of the blood/brain barrier. Biochemical Journal, 180(3), pp.677-679.
Denis, B. (2010). Effects of sugar on sleep, appetite, and reward circuits of the brain. Frontiers in Neuroscience, 4.
Franceschelli, A. and Cappello, G. (2012). PP090-MON RETROSPECTIVE STUDY ON THE EFFECTS OF A WHEY PROTEIN CONCENTRATE ON BODY CELL MASS IN 262 TUBE FED PATIENTS. Clinical Nutrition Supplements, 7(1), pp.173-174.
Lollo, P., Boretti, I., Batista, T., Carneiro, E., Povel, N. and Amaya, J. (2010). PP205 EFFECTS OF LEUCINE-SUPPLEMENTED WHEY PROTEIN ON GROWTH RATE OF YOUNG RATS. Clinical Nutrition Supplements, 5(2), p.103.
Oomura, Y. (1986). Feeding regulation by endogenous sugar acids through hypothalamic chemosensitive neurons. Brain Research Bulletin, 17(4), pp.551-562.
Pilvi, T., Korpela, R., Vapaatalo, H., and Mervaala, E. (2006). We-P14:383 High calcium diet with whey protein inhibits weight gain in a model of diet-induced obesity. Atherosclerosis Supplements, 7(3), p.431.
Puthuraya, K., Oomura, Y. and Shimizu, N. (1985). Effects of endogenous sugar acids on the ventromedial hypothalamic nucleus of the rat. Brain Research, 332(1), pp.165-168.
Rodondi, A., Ammann, P., Ghilardi-Beuret, S., and Rizzoli, R. (2009). Zinc increases the effects of essential amino acids-whey protein supplements in frail elderly. The Journal of Nutrition, Health, and Aging.