Sugar ;)

The question at hand, the reason for this research.  

On a calorie-based diet if the intake is primarily sugar and is less than my calorie limit will I still lose weight and how will the sugars effect the body? 

Not to answer a question with a question but if you are trying to stay healthy or stay at/ Reach a certain weight goal. Why not committing all the way?  

Military terms, “No half sends.”  

Ya it is going to be more pleasant to eat what you enjoy but if you want a certain result that last commit to it there are no short cuts. To finally answer the question at hand. Yes, if you are remaining under your calorie limit you will lose weight. That is simple math. The sugars will affect the body in negative ways. Sleep patterns will be thrown into the trash, it will be hard to get a good night sleep, random mood swings would occur more often and to top it off you would be setting yourself up for failure with your future health.  

Let's go into the research: 

In a study published in 2014 in JAMA Internal Medicine, Dr. Hu and his colleagues found an association between a high-sugar diet and a greater risk of dying from heart disease. Over the course of the 15-year study, people who got 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared with those who consumed 8% of their calories as added sugar. "Basically, the higher the intake of added sugar, the higher the risk for heart disease.”  

Sugar 

Sugar is the generic name for sweat tasting, carbohydrates. Sugar has a bittersweet reputation when it comes to health. The body breaks down all carbohydrates into glucose aka sugar. which then enters the bloodstream and becomes our energy source. Adding any more sugar to your diet is not required because Sugar occurs naturally in all foods from fruits, and vegetables too even some dairy and grains. Sugar at its base is a source of energy.  

Different types of sugars 

Simple sugars (Monosaccharides) made of just one or two sugar molecules. The body cannot break them down any simpler before the body can absorb them. Then there is Complex sugars (Disaccharides) sugars with three or more molecules. These take time for the body to break down and absorb.  

Simple and complex Sugars are also called refined and unrefined.  

  • Unrefined sugar is sugar that has not been processed from its natural form of glucose, fructose and galactose.  
  • While unrefined sugars are made and make certain Ingredients sweeter. This is done when glucose and fructose bond together making Sucrose. 

Examples of simple (Unrefined) sugars:  Fruits, vegetables, grains 

Examples of complex (Refined) sugars: Known as table sugar, candy, soda, pretty much everything that is made by man.   

Random fact: Sucrose is especially concentrated in sugarcane and sugar beet, making them ideal for efficient commercial extraction to make refined sugar. In 2016, the combined world production of those two crops was about two billion tonnes. A is tonne a metric unit of mass equal to 1,000 kilograms. 

Consuming sugar  

Sugar is already in everything we eat so we don’t need to add any more into our bodies to function properly but we are going to because sugar is so dang tasty!  

Interestingly enough when we intake sugar our bodies do not distinguish between the sugars. For example, the sugars in foods like Coco puffs and sodas are broken down the same way grains and fruits are. The only difference is at the rate of which the source is, solid or liquid. 

  • Our Liver is the chemical factory of our bodies, our liver filters all of the blood in the body and breaks down poisonous substances, The liver produces a fluid that helps digest fats and carry away waste. 
  • Our pancreas, which is the main regulator of our blood creates natural juices used to break down foods.  

If you eat an excess of sugar that your liver is not able to process it will just turn it into fat!! 

This is partly true because there is a very close connection between the liver and the pancreas. If you eat a whole bunch of sugar, it will go into your body, make its way down to the stomach get ingested and then into the blood stream.  

when the pancreas senses that there's very high blood sugar levels it will then produce insulin, and that insulin will break down that sugar (a.k.a. glucose). The liver can process all these sugars but if you overcharge the system the sugar might cause increased blood sugar that transforms into fat deposits if it's not used elsewhere. So yes, if you eat too much sugar or too much carbohydrates it will turn into fat. All that energy has to be used or stored somewhere. 

It is important to note that limiting the amount of sugar in a diet is one of the simplest ways to prevent weight gain. To add sugar alone does not cause weight gain and obesity by itself. Sugar is just one of several causes between diet, physical activity, and environmental factors. 

Effects of sugar  

Sugar is Good, sugar is also bad, sugar affects our brain big time! Sugar produces our energy, serotonin and dopamine our happy feelings. This is why a lot of people seek out sugar. Not only is sugar delicious our brain also really enjoys it. 

Sugar (glucose) is essential for the brain, central nervous system and red blood cells to function properly. But the amounts of sugar required for those wonderful assets of our body to work properly requires extremely limited amounts of sugar. All our body has to do is eat and we will get all the sugars we need.  

Unfortunately, when we do consume to much sugar there are so many negative effects to our health it is insane that this stuff is not out lawed. But if the government doesn’t care about your health, why should you.  

Random fact: People get filthy rich when you're not healthy so why would they, who every they are not influence you to become unhealthy? They want that money! 

Too much sugar can cause serious health problems. Sugar can raise blood glucose levels, potentially causing, diabetes heart disease, colon and pancreatic cancer, high blood pressure and cholesterol, kidney and liver disease, damage to the retina, muscles and nerves. 

No, it's not going to stop their excessive sugar intake can also cause tooth decay, skin aging, overheating and Surprise surprise High sugar levels can also cause brain problems, increase the risk of dementia even in people without diabetes. and increased risk for heart attack and stroke. Sugar taste great just know when enough is enough.   

The question at hand, the reason for this research.  

On a calorie-based diet if the intake is primarily sugar and is less than my calorie limit will I still lose weight and how will the sugars effect the body? 

Yes, you will lose weight. But at what cost? You're eating deliciously but also treating your body like shit and deep down you know it. If you're going to diet, diet right. No, I'm not researching different diets for you. I hope this is some food for thought, I hoped you learned something. Remember Over Dr. Hu's 15-year study, people who got 17% to 21% of their calories from added sugar had a 38% higher risk of dying from cardiovascular disease compared with those who consumed 8% of their calories as added sugar. There are no short cuts, no easy ways to go about these type of things.

Enjoy No half sends.

Gent Life.

References: 

  1. https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar#:~:text=%22The%20effects%20of%20added%20sugar,Hu. 
  1. https://www.medicalnewstoday.com/articles/319991 
  1. https://healthcare.utah.edu/the-scope/shows.php?shows=0_7frg4jjd 
  1. https://en.wikipedia.org/wiki/Sugar 
  1. https://www.healthline.com/nutrition/simple-sugars#definition 
  1. Very quick google searches to get a simple definitions and answers. 

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