Why is Refined Sugar – Known As White Sugar – Bad for You?

by Sanjana - Dietitian on 25. Aug, 2008 in Food, Health

The sugar is being processed in so many foods we eat. These foods are not just sweets. Sugar in large quantities can be found in peanut butter, mayonnaise, bread, ketchup and many other categorically “non-sweets” products.

Refined Sugar is bad for you because it raises the insulin level in your blood.Raised blood insulin levels depress the immune system. If your immune system is depressed then your ability to fight disease is weakened.

Raised blood insulin levels can cause weight gain. Insulin promotes the storage of fat; so, when you eat foods high in refined sugar, you increase fat storage. Obviously, the result is rapid weight gain.

Refined Sugar contains no vitamins or minerals so in order for sugar to be metabolized it must draw on the body’s reserve of vitamins and minerals. When these reserves are depleted, metabolization of cholesterol and fatty acid is impeded, contributing to higher blood serum triglycerides, cholesterol, promoting obesity due to higher fatty acid storage around organs.

In summary here are ways that refined sugar can affect your health:

• Sugar can suppress the immune system.

• Sugar can upset the body’s mineral balance.

• Sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children.

• Sugar can produce a significant rise in triglycerides.

• Sugar can cause drowsiness and decreased activity in children.

• Sugar can reduce helpful high density cholesterol (HDLs).

• Sugar can promote an elevation of harmful cholesterol (LDLs).

• Sugar contributes to a weakened defense against bacterial infection.

• Sugar can cause kidney damage.

• Sugar can increase the risk of coronary heart disease.

• Sugar may lead to chromium deficiency.

• Sugar can cause copper deficiency.

• Sugar interferes with absorption of calcium and magnesium.

• Sugar can increase fasting levels of blood glucose.

• Sugar can promote tooth decay.

• Sugar can produce an acidic stomach.

• Sugar can speed the aging process, causing wrinkles and grey hair.

• Sugar can increase total cholesterol.

• Sugar can contribute to weight gain and obesity.

• High intake of sugar increases the risk of Crohn’s disease and ulcerative colitis.

• Sugar can contribute to diabetes.

• Sugar can contribute to osteoporosis.

• Sugar can cause a decrease in insulin sensitivity.

• Sugar leads to decreased glucose tolerance.

• Sugar can cause cardiovascular disease.

• Sugar can increase systolic blood pressure.

• Sugar causes food allergies.

• Sugar can cause free radical formation in the bloodstream.

• Sugar can overstress the pancreas causing damage.

• Sugar can cause atherosclerosis (plaque formation in the arteries).

• Sugar can compromise the lining of the capillaries.

• Sugar can cause liver cells to divide, increasing the size of the liver.

• Sugar can increase the amount of fat in the liver.

• Sugar can increase kidney size and produce pathological changes in the kidney.

• Sugar can cause depression.

• Sugar can increase the body’s fluid retention.

• Sugar can cause hormonal imbalance.

• Sugar can cause hypertension.

• Sugar can cause headaches, including migraines.

• Sugar can increase blood platelet adhesiveness which increases risk of blood clots and strokes.

• Sugar can increase insulin responses in those consuming high-sugar diets compared to low sugar diets.

• Sugar increases bacterial fermentation in the colon.Hence avoid the excessive use of sugar in your diet for better health.

Onions – Why to add them in our salads ?

Onions, like garlic are members of the Allium family and both are rich in powerful sulfur-containing compounds that are responsible for their pungent odors and for many of their health-promoting effects. Onions contain allyl propyl disulphide. Onions are very rich in chromium, a trace mineral that helps cells respond to insulin and numerous flavonoids, most notably quercitin.

Blood Sugar-Lowering Effects
The higher the intake of onion, the lower the level of glucose found during oral or intravenous glucose tolerance tests. Experimental and clinical evidence suggests that allyl propyl disulfide is responsible for this effect and lowers blood sugar levels by increasing the amount of free insulin available. Allyl propyl disulfide does this by competing with insulin, which is also a disulphide, to occupy the sites in the liver where insulin is inactivated. This results is an increase in the amount of insulin available to usher glucose into cells causing a lowering of blood sugar.

Onions are a very good source of chromium, the mineral component in glucose tolerance factor, a molecule that helps cells respond appropriately to insulin. Clinical studies of diabetics have shown that chromium can decrease fasting blood glucose levels, improve glucose tolerance, lower insulin levels, and decrease total cholesterol and triglyceride levels, while increasing good HDL-cholesterol levels.Marginal chromium deficiency is common since chromium levels are depleted by the consumption of refined sugars and white flour products as well as the lack of exercise. One cup of raw onion contains over 20% of the Daily Value for this important trace mineral.

Cardiovascular BenefitsThe regular consumption of onions has, like garlic, been shown to lower high cholesterol levels and high blood pressure, both of which help prevent atherosclerosis and diabetic heart disease, and reduce the risk of heart attack or stroke. These beneficial effects are likely due to onions’ sulfur compounds, its chromium and its vitamin B6, which helps prevent heart disease by lowering high homocysteine levels, another significant risk factor for heart attack and stroke.

Much like garlic, onions help to increase the HDL cholesterol in the blood, especially when they are eaten in their raw state. Onions also help to decrease the bad cholesterol or LDL in the blood and they increase the ability of the blood to dissolve blood clots. Onions are excellent at decreasing the risk inherent in developing diabetes and help to fight off the bacteria that are responsible for causing many infections in the human body.Flavonoids in onions help vitamin C in its function, improving the integrity of blood vessels and decreasing inflammation. All this spells help for your cardiovascular system.

Support Gastrointestinal HealthThe regular consumption of onions, as little as two or more times per week, is associated with a significantly reduced risk of developing colon cancer. Onions contain a number of flavonoids, the most studied of which quercitin, has been shown to halt the growth of tumors in animals and to protect colon cells from the damaging effects of certain cancer-causing substances.

Cooking meats with onions may help reduce the amount of carcinogens produced when meat is cooked using high heat methods.

Quercitin, an antioxidant in onions reduce both the size and number of precancerous lesions in the human intestinal tract and help keep colon cancer at bay.

Onions decrease the risk of many different types of cancers. A compound known as quercetin has been discovered in onions and this compound is extremely powerful when it comes to fighting cancer and is an excellent antioxidant.

Boost Bone HealthMilk isn’t the only food that boosts bone health. Onions also help maintain healthy bones. Onions may be especially beneficial for women, who are at increased risk for osteoporosis as they go through menopause.

Onions are rich in chemical compounds which exhibit antibacterial and antifungal properties and have been used to treat coughs, bacterial infections, and breathing problems across different cultures for many centuries.

Onions are rich in fructo-oligosaccharides, sulphides, Vitamin A and C, calcium, flavonoids, phosphorus and potassium which contributes to its many health beneficial properties such as:- Asthma- Bronchitis- Cardiovascular disease- Colds- High Blood Pressure- Influenza- Insomnia- Lowers cholesterol- Pneumonia- Reduce inflammation- Sinus conditions- Tuberculosis.

Hence include onions in your daily diet and see the difference in your health.

Article extract from: http://nutrihealth.in/health/onions-why-to-add-them-in-our-salads/