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Sugar: should we eliminate it from our diet?

In our modern and fast-paced lives, it can be difficult to keep a healthy balance of nutrients in our food. Sugar is one of these nutrients, and the cells in our body would die without it. . Put simply, sugar is a crystalline carbohydrate that makes foods taste sweet. Consuming too much sugar, however, raises the risk of several problems, including Poor High blood pressure, Dental health, Obesity and Type 2 Diabetes, increased aging, Cardiovascular disease, and even Cancer. To keep control of sugar levels, it helps to know just how much sugar there is in the food we eat. Such research has led to many health experts around the globe calling for reductions in recommended sugar intake, with some saying we should cut out sugar completely. It is really that bad for our health! The term free sugars includes to glucose, fructose and sucrose added to foods and drinks, as well as sugars naturally present in syrups, honey and fruit juice. The term does not apply to sugars found naturally in fresh fruit, vegetables or milk, as to date there is no evidence associating the consumption of these sugars with adverse effects. A single teaspoon of sugar is around 4 grams (g). The WHO state that reducing daily sugar consumption to 5% of daily energy intake would be around 6 teaspoons of sugar.

Why breakfast is important?

Breakfast is considered an important meal because it breaks the overnight fasting period, replenishes your supply of glucose and provides other essential nutrients that will give you that boost of positive energy you need to start your day. (via Journal of Physiology and Behavior) Without a nutritious breakfast, studies have shown that cholesterol levels spike, and insulin levels are much higher. People who skip out on breakfast also skip out on important nutrients like calcium and fiber. Breakfast foods are packed with healthy carbs and fiber, which are essential sources of energy in the morning. Prolonged fasting gives rise to a collection of risk factors, such as increases in diastolic and systolic blood pressure, that raise heart risks. Spreading your food intake out over the course of the day keeps the metabolism revved and ready to go. If you limit your food consumption in the morning, your metabolism goes right to sleep…along with your weight loss goals!