Why you should eliminate sugar from the diet

Salt - white death, and sugar - sweet. So says endocrinologist, MD, author of several books devoted to the problem of obesity, and popular lectures ("Sugar: The Painful Truth ', "Fat chance: fructose 2.0") Robert Lustig (Robert Lustig).

According to him, manufacturers add sugar in all foods, even "healthy" that can lead to disaster.

Sugar leads to obesity

13% of the calories consumed by the average American each day - it's sugar. 22 teaspoons a day (if we sum up all the sucrose consumed during the day through food). At a rate of 6 women and 9 for men.

But to blame the food industry foolish in their extra pounds. According to Lustig, the man chooses what season salad - sweet sauce or olive oil.

Sugar makes a fool of our brain

Sucrose consists of two monosaccharides - glucose and fructose. The latter increases the body's resistance hunger hormone (leptin). Typically, a person loses control over his appetite with excessive use of high-calorie food. But research show - Fructose is also deceiving our brain.

Leptin regulates energy metabolism and the body tells the brain: "I have had enough." Fructose interferes with hit of leptin in the brain and creates a sense of nesytosti.

Sugar - catalyst aging

According to Dr. Lustig, sugar contributes significantly to the aging process, so as fructose, 50% sucrose molecule releases oxygen radicals, which, in turn, accelerate the pace of development and cell death, as well as contribute to the development of chronic diseases (type 2 diabetes, cardiovascular and other disease).

At the same time Lustig warns - sugar, and along with it, and old age, "hiding", sometimes in unexpected products. For example, ketchup and tomato paste.

Sugar - "Rusty" our body

When the sugar interacts with proteins in the body is, the so-called Maillard reaction. Under normal conditions, the reaction rate is so small that its products have time off.

However, the higher blood sugar level, the higher the reaction rate. Accumulating reaction products lead to numerous disturbances in the body. In particular, the accumulation of some of the later products of the Maillard reaction triggers age-related changes in tissues. Literally - they "rust."

According to Lustig, a habit to pamper yourself with something sweetly supports and accelerates this process.

Sugar leads to accumulation of fat in the liver

Hepatic steatosis - a metabolic disorder in which the cells occur in the hepatic fat accumulation. One of the main causes of steatosis - an unbalanced diet. In case of excessive consumption of sugar, the liver can not cope with its processing. The pancreas tries to help and begins to produce extra insulin. This so-called non-alcoholic steatosis (non-alcoholic fatty liver disease).

A study conducted by the American Journal of Clinical Nutrition (American Journal of Clinical Nutrition) has established that people who consume 1000 calories per day due to the sweets, only 2% of cases are overweight, but in 27% of cases they have been fat accumulation in liver.

Sugar - a "drug"

Dopamine - "hormone of desire." He - an important part of the "incentive system" of the brain. Dopamine causes feelings of pleasure when we have sex, or eat a delicious meal. From the point of view of psychology, dopamine - it's our motivator. If a person has impaired production of this hormone, he did not want it from nothing does not get satisfaction.

Sugar helps produce dopamine. At the same time, the body gradually starts taking sweet "needle" and requires large doses, or enjoyment does not come.

Sugar - arterial killer

Endothelium - are cells lining the inner surface of blood and lymphatic vessels and heart cavities. The endothelium has a number of important functions: control of blood clotting, blood pressure regulation and others. The endothelium is sensitive to chemical damage, which, in turn, can result in sugar.

Rather, it contains glucose. It "sticks" on the walls of blood vessels, oxidizing and destroying the endothelium.

According to Lustig, sugar contained even in the meat bought in the store in the form of half-baked. To keep the health and warn yourself from excessive consumption of sugar, it recommends:

• not to buy semi-finished products;
• carefully read the labels;
• there are natural (Organic) products;
• fly Yogurt with sugar content of not more than 10 grams (e.g., Greek);
• replace lemonade natural juices.

Dr. Lustig Other tips can be found in his lectures.

How much sugar do you eat per day?