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The holiday season is approaching, this is the time when many people "indulge" themselves with attractive foods and drinks with towering sugar content. However, not everyone is aware of the harmful effects of sugar on the body, especially when you abuse them. Recent studies have also shown that sugar is also associated with poor memory, depression and overeating.
1. Effects of Sugar on the Brain When your diet has too much sugar, your ability to produce a protein called: Brain-Derived Neurotrophic Factor (BDNF) ) of the brain will decline. Your brain needs BDNF for basic processes, such as learning and forming new memories.
According to research reported in the journal Psychiatry Research, low BDNF levels are also linked to other chronic diseases, such as dementia and depression.
Also, if you're trying to lose weight, too much sugar can affect your efforts. A study in the journal Peptides found that eating too much sugar over a long period of time can interfere with the body's ability to recognize when it's full. This can cause the opposite reaction of overeating and excessive weight gain.
Ăn trái cây thay cho món tráng miệng là cách để sống vui vẻ
2. Tips to help you cut down on sugar 2.1. Eat fruit instead of dessert The human brain needs sugar to stay active, but it is best to absorb the sugars found in fruits and cereals. If you regularly enjoy high-sweet desserts, consider swapping that portion for fruit. Not only will this help you avoid sugar-related problems, but it will also provide your body with essential nutrients.
According to the Centers for Disease Control and Prevention (CDC), a diet high in fruit also helps reduce the risk of developing cancer and other chronic diseases.
2.2. Limit soft drinks and carbonated drinks Although you may know sugary foods to avoid, there are many people who are subjective with familiar drinks. Did you know 1 can of soft drink contains about 33 grams of sugar, and if you drink each can a day will be equivalent to absorbing 15.8 kg of sugar per year? Consuming such a high amount of sugar increases the risk of many serious health problems, including heart disease, diabetes and obesity.
Experts agree that you should gradually reduce your sugar intake. You can replace your favorite sugary drinks with water or herbal tea. If there are any new drinks you'd like to try, try looking up the nutrition facts first.
Hạn chế uống nước ngọt và đồ uống có gas giúp bạn giảm ăn đường
2.3. Avoid added sugars By paying attention to the nutrition facts on food labels, you can avoid added sugars found in many processed foods. Check carefully for ingredients that end with the letter “ose,” such as Glucose, fructose, dextrose, and maltose.
Other added sugars to watch out for include:
Sugarcane juice or syrup; High-fructose corn syrup; Honey; Molasses; Floral honey; Concentrated fruit juice.
3. Reduce sugar intake for health benefits. Choose health instead of sugar Researchers have found a link between food and mood, in which sugar is one of the important factors affecting your psychology and emotions. So what is the most simple and scientific way to live happily? Let's start with reducing sugar intake.
As soon as you see signs of excess sugar in your body, gradually control the amount of sugar in your diet and if necessary, consider implementing a sugar-free diet if necessary. The most important thing is to be persistent enough to cut down on the amount of sugar you consume every day, then you will be surprised with the results.
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Reference source: healthline.com
