Refined sugar, typically in the form of high-fructose corn syrup, and sucrose, which is also known as table sugar, is a common ingredient in most sweetened beverages, desserts and even many condiments like ketchup. Refined sugar is widely used because it is an inexpensive, stable ingredient with a very sweet taste. There are however, disadvantages to the refining process, most notably the stripping away of nutrients and the high concentration of empty calories. The Mayo Clinic recommends limiting your refined consumption to enjoy numerous improvements to your health.
Healthier Teeth
Refined sugar plays an important role in the development of tooth decay, according to the American Dental Association. When sugar interacts with plaque, the result is an acid that can eat away at teeth. By limiting your consumption of refined sugar, as well as practicing good oral hygiene, you can limit your risk of cavities and tooth loss.
Reduced Risk of Diabetes
Under normal circumstances, food is gradually digested in the stomach and released into the bloodstream as glucose. Once in the bloodstream, it is shuttled to muscle cells by the hormone insulin to be used for energy. With all other nutrients and fiber stripped away, refined sugar digests quickly, causing a dramatic rise in blood sugar. Your body responds by quickly releasing lots of insulin. Over time, the overproduction of insulin can wear down the receptor sites needed to accept the glucose into muscle cells. This condition is known as type II diabetes, and results in chronically high blood sugar. By eliminating refined sugar from your diet, your body will use insulin at a more natural, healthy rate.
Weight Loss
Refined sugar is a common reason so many people have trouble managing body weight. Refined sugar is calorie dense, meaning it packs lots of calories into a small serving. With a diet high in refined sugar, it's easy to consume more calories than you think you are. Not only can sugar make you consume more calories than you think, but it can also make you crave more than you need. The consumption of refined sugar can actually trigger appetite, further increasing your likelihood of overeating. Limiting refined sugar can help suppress appetite resulting in healthy weight loss.
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