Over time, this can cause the accumulation of fat in the liver that leads to fatty liver disease. Fatty liver disease contributes to the development of diabetes, which increases the risk of heart disease.
Additionally, consuming a lot of sugar can raise blood pressure levels and increase systemic inflammation, both of which can contribute to heart disease. It may be the combination of all of the above — weight gain, fatty liver, high blood pressure and inflammation — that accounts for the ultimate effect. You don't need any sucrose. Your body can break down complex carbs to produce the glucose that your body and brain run on.
Sometimes, athletes, such as long-distance runners, might opt for fuel in the form of simple sugars because it can be used immediately. But for the average person, carbohydrates that digest slowly are the healthiest choice.
Ideally, you should cut out all sugar from your diet, but as you'll see below, that can be quite challenging. Still, you should aim to get as little as possible. The Dietary Guidelines for Americans, , recommends limiting your intake of added sugars to less than 10 percent of your daily calories. For a 2,calorie diet, that's only calories. If you can go lower than that, your health will reap even greater benefits. The sugar you need to avoid isn't just the white stuff you spoon into your coffee each morning.
It's the sugar in the pastry you eat alongside it, in the soda you grab at lunch and the ice cream you treat yourself to after dinner. But sugar can be sneaky and lurk in places you wouldn't even expect. For example, the loaf of whole-wheat bread you pick up at the store is bound to have some sugar added to it.
Cereals are loaded with sugar, as are flavored yogurts, commercial sauces and dressings, pasta sauce and frozen and prepared meals. Unless you are cooking your food yourself, it's challenging to avoid sugar. So you need to get label savvy. Sugar appears in many other forms than just sucrose, and it's equally bad for you, no matter the source. According to the University of California San Francisco , there are more than 60 different ways sugar can be listed on food labels.
Some examples include:. First, look at the nutrition facts label for added sugars. New labeling sometimes makes the distinction between naturally occurring sugars and those that have been added.
It's the added sugars you want to avoid. If there isn't a distinction on the label, then look carefully at the ingredients list for some of the ways sugar may be listed. If you spot sugar, put the item back on the shelf. Nutrition Cooking and Baking Sweeteners. What Are the Dangers of Sucrose? Jill Corleone is a registered dietitian with more than 20 years of experience. Overconsumption of sucrose also promotes tooth decay. Sucrose provides a feast for the bacteria in your mouth, which convert some of the sugar into acids that erode the protective enamel covering on your teeth.
Tooth erosion combined with the proliferation of bacteria leads to cavities, tooth decay, gingivitis and bad breath. Sirah Dubois is currently a PhD student in food science after having completed her master's degree in nutrition at the University of Alberta. She has worked in private practice as a dietitian in Edmonton, Canada and her nutrition-related articles have appeared in The Edmonton Journal newspaper.
Healthy Eating. By Sirah Dubois. Do you sell nutrition supplements? Do you work with children? Can I book an after-hours appointment? Leave a Reply Cancel reply Your email address will not be published. Disclaimer Information provided on this website is for general information purpose only and is not intended to replace medical advice given during a consultation with a qualified health professional.
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