Watch out, refined sugar can cause these 4 health problems

What is refined sugar?

Refined sugar is sugar that has been processed and refined from crystal sugar. Generally, all types of sugar will go through a processing process first. Crystal sugar or better known as sugar, has gone through a series of processing processes originating from the sugar cane plant.

The processing that has produced the initial product in the form of crystal sugar will then be further processed and filtered to produce refined sugar. That is why, refined sugar has a higher level of purity than crystal sugar, accompanied by a whiter and creamier appearance.

How does refined sugar affect the body's health?

Not much different from the consumption of other types of sugar, refined sugar which is consumed in excess amounts can also have an effect on the health of the body, such as:

1. Speed up weight gain

Foods that taste sweet have a lot of calories, even in small portions. So, when you eat sweet foods or drinks, you will automatically feel full quickly.

As with other types of sugar, refined sugar consists of simple carbohydrates, which will be processed into glucose for use as energy by the body. If you eat too much refined sugar, the unused glucose will be stored as fat in the body.

2. Hypoglycemia

The pancreas plays a role in producing insulin which will be used to convert sugar into energy. After you eat sweet foods, the blood sugar levels will increase. This is where insulin is in charge of helping the absorption of glucose from the bloodstream and circulating it to the body's cells as energy.

According to Dr. Gordon Tessler, a doctor and author of The Genesis Diet, when you eat an excessive amount of refined sugar, insulin production also increases. If this condition is accompanied by a decreased sugar intake, it can cause blood sugar levels to fall below the normal range - which is called hypoglycemia.

3. Diabetes

Diabetes is caused by insulin production not working properly, as a result, blood sugar levels exceed normal limits. According to Dr. David Reuben, a doctor and author of the book Everything You Always Wanted to Know About Nutrition, states that the use of too much refined sugar can have an impact on diabetes.

4. Lack of vitamins and minerals

To process refined sugar, the body needs more B vitamins, calcium and magnesium, because of their high purity. Therefore, when you consume large amounts of this sugar, it will deplete the supply of B vitamins, calcium and magnesium from the body.

When the amount of B vitamins in the body is insufficient, it will have a major effect on the work of the nervous system. This condition can make it easier for you to experience fatigue, depression, anxiety, and even lack of energy.

Meanwhile, calcium and magnesium levels are below normal ranges, which can lead to osteoporosis and arthritis.

What ways can be done to reduce the use of refined sugar?

Even though it seems scary, there are still ways that can be done to minimize the consumption of this type of sugar, namely:

1. Limit eating dessert

If you are a fan dessert , especially those containing refined sugars such as ice cream, candy, cookies, etc., try to start eating less of these foods gradually.

For example, if you can usually eat two scoops of ice cream, this time try eating only one. If you can finish off a packet of cookies in an instant, it's best to reduce it by half. Other options, you can change dessert eat fruit, or replace sugar with other sweeteners that are low in calories.

2. Watch your drink

Drinking sugary drinks has been linked to weight gain, obesity and diabetes. Even so, that doesn't mean you are prohibited from drinking sugary drinks. You can still enjoy it, it's just that by changing the source of sweetness using low-calorie sweeteners.

Apart from being practical and easy to use, low-calorie sweeteners contain very minimal amounts of calories and sugar so they are better for your health. Even if you want a fresher option, you can also try a low-calorie sweetener that already contains lemon powder. So, when you put it in a drink, for example your favorite tea, you can simultaneously get the fresh taste of lemon without fear of high sugar content.