Shocking hidden Sugar Sources in Our common food and its health risk

Daily consumption of added sugars in the U.S. averages 3.2 ounces (15.8 percent of daily caloric intake) and has increased substantially since 1977-1978, when added sugars contributed only 10.6 percent of the calories consumed by adults, according to a new study in JAMA.

The study also points out that consuming higher amounts of added sugars is associated with lower levels of high-density lipoprotein cholesterol and higher levels of triglycerides, which are important risk factors for cardiovascular disease.

 The glycemic index is a measure of how a given food affects blood-glucose levels, with each food being assigned a numbered rating. The lower the rating, the slower the absorption and digestion

process, which provides a more gradual, healthier infusion of sugars into the bloodstream. On the other hand, a high rating means that blood-glucose levels are increased quickly, which stimulates the pancreas to secrete insulin to drop blood-sugar levels. These rapid fluctuations of blood-sugar levels are not healthy because of the stress they place on the body.

One of sugar's major drawbacks is that it raises the insulin level, which inhibits the release of growth hormones, which in turn depresses the immune system. This is not something you want to take place if you want to avoid disease.

An influx of sugar into the bloodstream upsets the body's blood-sugar balance, triggering the release of insulin, which the body uses to keep blood-sugar at a constant and safe level. Insulin also promotes the storage of fat, so that when you eat sweets high in sugar, you're making way for rapid weight gain and elevated triglyceride levels, both of which have been linked to cardiovascular disease. Complex carbohydrates tend to be absorbed more slowly, lessening the impact on blood-sugar levels.

Here are some examples of effect of sugar on our body

• Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children

• Sugar can suppress the immune system.

• Sugar can upset the body's mineral balance.

• Sugar can produce a significant rise in triglycerides.

• Sugar can cause drowsiness and decreased activity in children.

• Sugar can reduce helpful high density cholesterol (HDLs).

• Sugar can promote an elevation of harmful cholesterol (LDLs).

• Sugar can cause hypoglycaemia.

• Sugar contributes to a weakened defence against bacterial infection.

• Sugar can cause kidney damage.

• Sugar can increase the risk of coronary heart disease.

• Sugar may lead to chromium deficiency.

• Sugar can cause copper deficiency.

• Sugar interferes with absorption of calcium and magnesium.

• Sugar can increase fasting levels of blood glucose.

• Sugar can promote tooth decay.

• Sugar can produce an acidic stomach.

• Sugar can raise adrenaline levels in children.

• Sugar can lead to periodontal disease.

• Sugar can speed the aging process, causing wrinkles and grey hair.

• Sugar can increase total cholesterol.

• Sugar can contribute to weight gain and obesity.

• High intake of sugar increases the risk of Crohn's disease and ulcerative colitis.

• Sugar can contribute to diabetes.

• Sugar can contribute to osteoporosis.

• Sugar can cause a decrease in insulin sensitivity.

• Sugar leads to decreased glucose tolerance.

• Sugar can cause cardiovascular disease.

• Sugar can increase systolic blood pressure.

• Sugar causes food allergies.

• Sugar can cause free radical formation in the bloodstream.

• Sugar can cause toxaemia during pregnancy.

• Sugar can contribute to eczema in children.

• Sugar can overstress the pancreas, causing damage.

• Sugar can cause atherosclerosis.

• Sugar can compromise the lining of the capillaries.

• Sugar can cause liver cells to divide, increasing the size of the liver.

• Sugar can increase the amount of fat in the liver.

• Sugar can increase kidney size and produce pathological changes in the kidney.

• Sugar can cause depression.

• Sugar can increase the body's fluid retention.

• Sugar can cause hormonal imbalance.

• Sugar can cause hypertension.

• Sugar can cause headaches, including migraines.

• Sugar can cause an increase in delta, alpha and theta brain waves, which can alter the mind's ability to think clearly.

• Sugar can increase blood platelet adhesiveness which increases risk of blood clots and strokes.

• Sugar can increase insulin responses in those consuming high-sugar diets compared to low sugar diets.

• Sugar increases bacterial fermentation in the colon.

Part 2- Shocking Sugar hidden sources in our common food

Some food we think are good with less sugar are in realty are not good. This food with high sugar contents has more danger to the people who want to control their diabetes. According to the American Diabetes Association (ADA), what you eat is a key factor in keeping glucose levels in check and managing diabetes. Here are some foods which have a high sugar contents:

1. Dried Fruit

How much sugar -3 teaspoons (13 grams) of added sugar in 1/4 cup

Dried fruit is a tasty way to get in an extra serving of fruit during the day. However, since most of the water has been sucked out of the fruit, dried fruit can contain a lot of calories in a very small serving. Some dried fruit varieties contain nothing more than the sweet fruit itself, but many other dried fruits have added sugar (and oils) to make them more palatable. Tart fruits such as cranberries, cherries, blueberries, and even mangoes are commonly combined with added sugar. To avoid the extra sugar shock, read labels carefully. There are many brands that do not add additional sweeteners to their dried fruits, but you have to look for them and they aren't always easy to find. You could also use a dehydrator to dry your own fruits without all the added sugars and oils.

2. Protein Bars

How much sugar-4 teaspoons (15 grams) of added sugar in 1 bar

Protein bars certainly sound healthy and many people choose them as an afternoon snack, post-workout recovery meal, or on-the-go meal replacement. Of course, these bars run the gamut when it comes to actual ingredients and nutrition profile, but one thing is for sure: They tend to be heavily sweetened. While they may have some protein, most of these bars have enough sugar to make a candy bar look like health food. Look for protein bars with fewer than 4-5 grams of sugar and be wary of sugar alcohols on the label (often in low-sugar or low-carb protein bars) as these may cause gastrointestinal upset in some people.

3. Jelly and Fruit Jams:

How much sugar-1 teaspoon (4 grams) of added sugar in 1 Tbsp of jam

A good jam or jelly over warm toast is a delightful way to start the morning. It's made of fruit, so it's good for you, right? Well, most of these fruit-based spreads are loaded with sugar, high fructose corn syrup or the healthy-sounded sweetener "fruit juice concentrate," which may come from fruit but is still a very concentrated source of sugar. There are some sugar-free jellies available on the grocery store shelves, but they're still sweetened with artificial sweeteners or fruit-based sweeteners that are still caloric and concentrated sources of sugar. If you really want a fruit spread without added sugars, why not mash up some fresh berries on your own and spread it on your toast or peanut butter sandwich? The taste is impeccably fresh and it's far more nutritious.

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