Hi, I'm Maxim, and I have a sweet tooth. It doesn't sound terrible at all, but an addiction to sweets is not harmless at all.
According to WHO recommendations, sugar should not exceed 5-10% of all the calories we consume during the day. At the same time, a large cup of caramel frappuccino contains 300 kcal and 48 grams of refined white sugar. And that's not counting the cap of whipped cream.
Let's understand why a lot of sugar is bad, how to replace unhealthy sweets and how to stop reaching for "that last" cookie.
Bad sugar vs. good sugar
Our body is actually a sugar-powered machine: glucose is its main fuel and the fastest way to get energy. Every time you eat foods that are naturally rich in carbohydrates, they are immediately converted into glucose. It is absorbed into the bloodstream, which transports it throughout the body, providing energy for the metabolism.
About a quarter of the glucose is consumed by our brain. Therefore, any disruption in the glucose supply immediately affects mental performance, and a sharp drop in blood sugar can even lead to loss of consciousness.
Keeping glucose stable is critical for brain function.
So what's wrong with sugar?
The fact is that when we talk about "sugar," we often think of foods as simple refined sugar and foods that contain it - conditional candy bars. Yes, such food leads to a spike in blood sugar and one feels a surge of energy. But simple sugar is absorbed very quickly, and the energy surge is followed by a sharp drop, we feel sluggish, lack of energy, and go get the next portion.
Riding the "sugar slide" is bad for health. Blood sugar levels are regulated by the hormone insulin. It is produced in the pancreas when we eat foods high in sugar. Insulin helps cells and tissues absorb this sugar for energy, while at the same time removing excess sugar from the bloodstream.
If one eats sweets frequently (especially refined white sugar), the pancreas will be under constant strain. As a result, you may lose insulin sensitivity altogether. When the pancreas fails to do its job, blood sugar levels remain elevated despite the amount of insulin secreted. This can lead to insulin resistance - the body produces insulin, but is unable to use it effectively. If a person has insulin resistance, blood glucose rises, disrupting the body's overall metabolism. Possible consequences: increased fat accumulation, damage to brain health, and the emergence of risk of diabetes.
All in all, being a sweet tooth is not healthy at all.
In general, being a sweet tooth is not healthy at all.
Diet for the Mind
Useful sources of glucose
Lisa Mosconi, author of Diet for the Mind, advises focusing on foods with a low glycemic index and rich in fiber.
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