04 Jan Avoiding Sugar

Research shows that a high-sugar diet can lead to some severe health problems. While this may be common knowledge, many Americans do not know what types of sugars they should genuinely avoid. Most fruits contain plenty of sugar, but dieticians suggest eating a healthy amount of fruit. So, it can be pretty confusing as to what types of sugars you should cut out of your diet and why. Below, I’ve outlined the significant health risks of a high-sugar diet while highlighting which sugars to avoid.

Reasons to Cut Certain Sugars Out of Your Diet

Firstly, a high-sugar diet typically leads to significant weight gain. Obesity rates worldwide are rising due to the added sugar in many processed foods and beverages. The added sugar in these processed foods and drinks does virtually nothing to make you less hungry, making you more likely to eat and drink more and more. Obesity alone can lead to a laundry list of significant health problems, and sugar is a massive factor in the increase in obesity rates worldwide.

Secondly, high-sugar diets correlate to an increased risk of heart disease, the number one cause of death worldwide. Blood sugar and blood pressure levels, obesity, inflammation, and high triglyceride all result from high-sugar diets, and these health concerns are the main risk factors for heart disease. 

The third major health problem that results from a high-sugar diet is an increased risk of Type 2 Diabetes. Consistent high-sugar consumption increases your body’s resistance to insulin, a hormone secreted by the pancreas that regulates blood sugar levels. As mentioned above, a high-sugar diet can lead to obesity, and obesity, along with insulin resistance, are the two most significant risk factors for Type 2 Diabetes.

What Types of Sugars to Avoid

Now that you know the types of severe health problems resulting from a high-sugar diet, let’s review which sugars, in particular, you should avoid lowering your risk of developing the abovementioned health problems.

Found in most processed foods, high fructose corn syrup (HFCS) increases your cholesterol levels more than any other sugar, contributing to the onset of obesity and diabetes. HFCS is found in most processed foods, such as cereals, salad dressings, candy, and many more. Read the packaging labels of the foods you buy in the grocery store to avoid consuming high levels of HFCS.

Another type of sugar to avoid is artificial sweetener, often found in processed foods like high fructose corn syrup. Cereals, fruit juices, coffee, and soft drinks all contain artificial sweeteners. To lower your risk of developing the health problems mentioned above, I recommend avoiding the sugary soft drinks that many people worldwide consume daily. Studies have shown that increased soft drink consumption is one of, if not the leading cause of the development of heart disease, Type 2 Diabetes, and significant weight gain. Stick to low-calorie, healthier options like green tea and water instead of consuming the added sugars found in soft drinks.

With added sugar in so much of the food offerings in the world today, it may seem daunting to cut out the sweeteners and high fructose corn syrup from your diet. But plenty of tasty options do not contain the high levels of “bad” sugars mentioned above, such as fresh fruit, greek yogurt, and dark chocolate, to name a few. Considering the health risks of a high-sugar diet mentioned above, I’d highly recommend avoiding sugary beverages and processed foods that, when consumed regularly, pose significant risks to your health and well-being.