DID YOU KNOW? ONE THIRD OF UK ADULTS ARE PRE-DIABETIC AND AT RISK OF DEVELOPING TYPE 2 DIABETES.
Imagine a kilo of sugar ---- the large bag that you might buy in a supermarket. This is the amount the average adult consumes in a fortnight.
Sugar is hitting the headlines as the substance we need to cut down on if we are to live healthier lives and reduce our risk of disease.
People in Western societies have become accustomed to high dietary levels of sugar, which in some cases can account for as much as 30% of our total calorie intake. It’s time to kick our sugar habit.
Sugar is one of the most important nutrients in our diet; it’s an essential substance that we need to survive. However, in recent times over consumption have become a real issue and one that we need to tackle head on.
Are we as a Nation Addicted to Sugar
In recent times, the over consumption of sugar has become a real issue. While many of us aim for a well-balanced diet, the issue largely arises from the hidden sugars found in the foods and drinks we consume.
Modern convenience and processed foods often contain large amounts of sugar. While we are aware of the dangers of sugar in “sweet treats” like chocolate, pastries and biscuits, many savoury foods such as soup, salad dressings and tomato ketchup and even baked beans have high sugar content.
Hidden sugars are not confined to food alone. Many soft drinks contain excessive amounts of the white stuff including cola and most fizzy drinks, putting our bodies at a great risk of ill health and disease.
What Happens When We Consume Sugary Foods
When we consume foods with high sugar content, there is a sharp spike in our blood glucose levels. Peaks in blood sugar are soon followed by dips, often resulting in cravings. Consequently, we suffer from energy highs and lows throughout the day and can lack energy when we hit a low.
The health risks of eating too much sugar
Sugar, or glucose, is a crucial source of energy for our bodies however blood glucose levels rising too high after meals is detrimental to our health.
There are many health conditions associated with high blood sugar.
1. Type 2 diabetes and insulin resistance
When we eat sugary foods, insulin is released into our bloodstream and works to move glucose into our cells, where it can be used as energy. If we consistently have high intake of dietary sugar, insulin gradually loses its ability to interact with cells and is less effective at removing excess glucose from the bloodstream. This is known as insulin resistance and can lead to Type 2 diabetes.
DID YOU KNOW ? INSULIN RESISTANCE AFFECTS 25-35% OF THE POPULATION IN WESTERN SOCIETIES.
There is currently no cure, although it can be effectively managed by a combination of diet, nutritional supplements and exercise.
Patients with poorly controlled diabetes may in the long term suffer from a number of serious consequences, including damage to nerves (Diabetic neuropathy), damage to the eyes (Diabetic retinopathy), cardiovascular disease and kidney disease.
SYMPTOMS OF TYPE 2 DIABETES:
Excessive thirst or hunger
Fatigue
Frequent urination
Blurred vision
Tingling sensation in finger / toes
2. Cardiovascular disease:
The World Health Organisation (WHO) suggests limiting your sugar consumption to a maximum of 5% of your daily calories to prevent chronic disease such as heart disease, diabetes and cancer.
Over consumption of sugar is one reason why obesity is a huge problem in the UK. When blood sugar levels are permanently elevated, excess calories are stored as fat.
DID YOU KNOW ? IT’S ESTIMATED THAT AS MUCH AS 30% OF THE POPULATION WILL BE OBESE BY 2030
A study published in a Journal of the American Medical Association (JAMA) concluded that there is “a significant relationship between added sugar consumption and increased risk for cardiovascular disease mortality.
The 15-year long study, which included data for 31,000 Americans, found that those who consumed 25% or more of their daily calories as sugar were more than twice as likely to die from heart disease as those who got less than 10% of their calories from sugar.
3. Blood Pressure:
An increase in insulin levels in reaction to sugary foods may result in a loss of magnesium and as a result, a greater risk of hypertension. Insulin may also cause sodium (salt) retention in the kidney. This increases the amount of fluid in the blood, causing high blood pressure to go up.
DID YOU KNOW ? AROUND 50% OF HYPERTENSIVE PEOPLE ARE INSULIN RESISTANT AS A RESULT OF A HIGH INTAKE OF DIETARY SUGAR.
Written Dr Zeeba Shariff who treats at the Osteopathic Clinic in Croydon.
Dr Zeeba qualified as a Medical doctor in 1988. In 2002 she obtained her Master’s degree in Nutritional Medicine from the University of Surrey, followed by training in applied Nutrition and Herbalism from the Centre of Nutritional Education.
She is a full member of BANT, NTC, CHNC, The Nutrition Society, Candida Society, Cambridge Nutritional Science and Genova Diagnostics.