Refined sugar is a type of sugar made by extracting and processing sugar naturally derived from foods such as corn, sugar beets, and sugar cane, with the end product, then added to foods for various purposes, including boosting of food flavour. Their intake is particularly dangerous to health but they are found in many foods....CONTINUE READING THE FULL ARTICLE>>>
Many of these foods and drinks that contain refined sugar in either low or high levels are often so quick to digest and their high glycemic index status means that they can cause unhealthy spikes in blood sugar levels. Their intake has also been linked to fluctuations in mood and energy, as well as a build-up of fat, especially around the waistline.
Why should you avoid high-refined sugar foods?
According to healthline, sugars such as table sugar and high fructose corn syrup (HFCS) are found in many foods, including many that you may not suspect contain sugar. This implies that they can sneak into your diet, and expose you to some of their detrimental health effects, including obesity and excess belly fat, which cause diabetes and heart disease.
For instance, a high intake of refined sugar in the form of sugary beverages and sodas is linked to obesity and excess belly fat, two risk factors for conditions like diabetes and heart disease. Foods that contain HFCS may make your body resistant to leptin, a hormone that signals your body when to eat and when to stop.
Also, according to healthline, many studies have linked diets with high added sugar content with increased risk of heart disease. Likewise, foods with high refined sugar are commonly linked to a higher risk of type 2 diabetes, depression, dementia, liver disease, and certain types of cancer.
What’s more? Foods with high refined sugar content are usually heavily processed, thus are considered empty calories that are devoid of many essential nutrients in the form of vitamins, minerals, protein, fat, fibre, or other beneficial compounds. Sometimes, they are added to processed foods that are high in both salts and added fats, which can cause damages to health status.
Categories of foods with high refined sugar content
According to healthline, many foods often harbour refined sugar. A few of such foods include the following:
1. Beverage
Beverages are often consumed by many people to quench their thirst or to meet their sugar cravings. However, they are incredibly high in refined sugar and can expose you to many health challenges. Some of the beverages that are high in refined sugar include soft drinks, sports drinks, speciality coffee drinks, energy drinks, Vitaminwater, certain sweetened fruit beverages, etc.
2. Breakfast foods
Breakfast foods are popular for their easy availability and ease of preparation. However, many of them have incredibly high levels of refined sugar, with their intake linked to an increased risk of heart disease and obesity. Breakfast foods with high refined sugar content that you should avoid include granola, breakfast cereals, cereal bars, etc.
3. Sweets and baked goods
For those with a sweet tooth, it is important to stress that many of the sweets and baked goods you consume such as chocolate bars, candy, pie, ice cream, croissants, some breads, and baked goods, are very high in refined sugar, and when you regularly consume such foods, you exposed yourself to some of their detrimental health effects.
Other common foods that often harbour refined sugar include canned goods such as canned fruit, baked beans, and canned vegetables. Bread toppings such as fruit purées, jams, nut butter, and spreads, are also high in refined sugar. You should also avoid sauces such as ketchup, salad dressings, pasta sauces, as well as ready-made meals such as pizza, frozen meals, and cheese.
According to healthline, avoiding or eating fewer processed foods while increasing your intake of whole, minimally processed ones can help you reduce the amount of refined sugar you consume. This in turn can help you avoid many of the stated detrimental health effects of consuming foods with high refined sugar content.
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