It is not a good idea to consume more sugar than we need, especially if we have diabetes. However, adding liquid sugar to our food is the worst choice we could make.
This type of food is the most harmful for metabolism and difficult to digest. It is worse than solid food.
Here are some reasons why we should consider changing the drinks we love with a more healthier alternative. It may be hard, but maybe this article will inspire us.
The popular beverages like soda contain this form of sugar. Plus, we can consume a huge amount of liquid sugar without feeling full. These beverages can stack inside the belly after digestion and can cause many problems.
Moreover, fruit juices can have the same effect as soda or other beverages that contain liquid sugar. Here you can see how much sugars and calories are in 12 ounces of the most popular beverages out there:
The calories that liquid sugar has can cause problems for the brain.
The brain can’t properly register them like it can register the solid food. According to research, if we drink the calories, we will not feel full, but if we eat them, the brain will consider them as food and make us feel full.
People who participated in research drank 450 calories of soda but had a stronger appetite than the other participants who only ate the calories directly.
Therefore, it seems that liquid sugar affects hunger differently than typical sugar does. Another research showed that the people who ate an apple felt fuller than the people who drank apple juice.
As a result, the body didn’t register the drink as food.
If we eat any type of sugar too often, we will gain weight. That is because sugar contains a huge amount of harmful fructose. For example, corn syrup has 55% fructose and 45% glucose, whereas table sugar has 50% both glucose and fructose.
Therefore, they both have the same effect on the consumption of calories. Plus, a study shows that even honey, fruit juice, and agave nectar contain sugar and may have the potential to cause weight gain. The reason behind this is the fructose.
It seems that too much fructose in the body can lead to excess fat in the belly. Besides it is very easy for the body to consume more sugar and fructose by drinking beverages because they don’t satisfy our hunger.
Even if we try to control how much weight we gain, it is still important to control the intake of sugar and fructose. According to a study that lasted for ten weeks, participants drank 25% calories in the form of beverages.
This caused their insulin sensitivity to decrease and the excess fat in the belly to increase. Therefore, if we want a successful diet for burning excess fat, maybe we should focus on one that is not rich in fructose.
Liquid sugar can harm our metabolism by increasing our blood sugar and insulin resistance. This may even lead to an increased chance of developing type 2 diabetes, as some studies claim.
Therefore, if we consume a lot of these beverages, we will increase the level of fructose in the system in a short period. According to 11 types of research, the 300,000 people who participated, consumed one or two beverages daily.
These people had 26% more chance of developing diabetes type 2. As a result, their insulin resistance was highly affected and connected with the non-alcoholic fatty liver disease.
As a result, the excess fructose in the liver can become excess fat, or in other words, store in the liver as a form of glycogen.
So, we should start avoiding the regular consumption of this kind of sugar on a daily basis and teach children to choose a healthier alternative.
There is a reason why this kind of sugar can cause heart disease. The more fructose we consume, the easier it is for it to stack in the molecules of the bloodstream and affect the heart. There are other fats that can cause the same kind of problem like for example, triglycerides.
According to research, obese people are not the only ones that can be affected by liquid sugar. Even a moderate dose of this sugar can lead to changes in the size of the LDL particle and increase the CRP inflammatory marker.
But, liquid sugars can especially harm the people who have insulin resistance.
In the research that lasted for ten weeks, results showed that people who took 25% calories in the form of beverages, like soda, for example, had an increased chance of getting risky heart diseases.
It is important to know how to control the intake of sugar, especially liquid sugar. Research shows that if we consume 0-25% calories from these drinks, we still have a chance of developing heart diseases.
Only the people who didn’t drink them at all had no adverse effects.
So, if we follow a 2,200 calories diet, one soda can give us 143 calories, it is best to say that we might have to replace the sugar-rich beverages with natural organic juice completely. Two ounces of this juice is enough for one day.
Water is always the best solution, but if we want more flavors we need to try these drinks instead:
Lastly, it might be problematic for us to stop drinking the sugary drinks immediately. But take your time and try to make a new habit, a healthier one.