You might know but the overeating salt and sugar can have devestating effects on your health.
Although the carbohydrate called sugar gives your body energy, too much sugar can lead to weight gain and several other health problems, including type 2 diabetes, heart disease, and tooth decay.
Salt is also a mineral that provides energy for the body. Too much salt can lead to high blood pressure and other health problems.
In this article, we’ll take a closer look at the dangers of too much salt or sugar in the diet.
SALT AND REFINED SUGAR CAN HARM YOUR HEALTH
You may be aware of the dangers of eating too many processed foods, but do you know what ingredients, apart from the unhealthy fat, can harm your health?
Salt is a mineral naturally found in seawater and on land. It is an essential nutrient that our bodies need in small amounts, but too much salt, as in processed foods, can have harmful effects.
Refined sugar is formed using either sugar cane or sugar beets. It is an empty calorie, meaning it provides few nutrients and can contribute to weight gain and other health problems when consumed in large amounts.
TYPES OF SALTS IN DIET
There are a few different types of salts that you might find in your diet.
- Table salt is the most refined type of salt. It’s made by taking natural salt and using a machine to remove all impurities. This leaves a white, powdery substance that is very easy to dissolve.
- Sea salt is made by evaporating seawater. The resulting crystals can be different colors, depending on the minerals that are present in the water. Sea salt tends to be less processed than table salt and contains more minerals, which makes it healthier.
- Kosher salt is a type of sea salt ground into larger crystals. It’s popular among chefs because it has a more intense flavor than other types of salts and is easy to grip with your hand when you’re cooking.
TYPES OF SUGAR IN DIET
The average diet has three main sugar types, which are sucrose, fructose, and glucose.
- Sucrose is the most common type of sugar found in table sugar, honey, and syrups.
- Fructose is a naturally occurring sugar commonly found in vegetables and fruits.
- Glucose is a simple form of sugar that is found in grains and starches.
THE DANGERS OF TOO MUCH SALT IN DIET FOR HEALTH
Too much salt in your diet can lead to several health problems, including high blood pressure, stroke, and heart disease. Adults should take no more than 2,300 milligrams (mg) of sodium per day, according to the American Heart Association (AHA). That is approximately one teaspoon of salt.
If you have high blood pressure, are African American, or have diabetes, you should consume no more than 1,500 mg of sodium per day. Consuming too much salt can lead to other problems, such as dehydration and kidney stones.
Cutting back on salt is one of the best ways to improve your health.
To limit or lessen the amount of salt in your daily diet, simply:
- Eat more fresh fruits and vegetables
- Cook at home more often
- Avoid processed foods.
THE DANGERS OF TOO MUCH SUGAR IN DIET FOR HEALTH
Excess sugar consumption can lead to many health problems, including diabetes, obesity, heart disease, and tooth decay. Consuming too much sugar can also cause problems such as difficulty concentrating, mood swings, and fatigue. Some experts believe that sugar is as addictive as cocaine.
So what can you do to avoid the dangers of too much sugar?
The first step is to be aware of how much sugar you eat.
Check the labels on the foods you’re buying, and limit sugary drinks like soda and fruit juice.
You should also try to eat more whole foods like fruits and vegetables, which are naturally low in sugar.
And lastly, remember to stay hydrated throughout the day by drinking plenty of water.
WHAT DISEASES CAN COME ABOUT WITH EXCESSIVE INTAKE OF SALT OR REFINED SUGAR
You may not realize it, but you’re probably overeating salt and sugar. Here, you will know the health risks associated with excessive salt and refined sugar consumption in your daily diet.
A few diseases can come about from consuming too much salt or refined sugar in the diet. One is high blood pressure, which can lead to heart disease and stroke. Kidney disease is another possible outcome, as well as stomach cancer. So it’s essential to be aware of these potential dangers and moderate your salt and sugar intake accordingly.
The Role of Sodium in Hypertension and Cardiovascular Risk
Too much sodium in the diet is a major cause of high blood pressure, which can lead to heart disease and stroke, and this is a major issue associated with increased consumption of salt in the diet. Most of the sodium in our diets comes from refined salt, which is found in processed foods, fast food, and restaurant meals.
So how much sodium should we be eating? As already discussed, The American Heart Association recommends limiting sodium intake to no more than 2,300 milligrams per day (about one teaspoon). Unfortunately, most of us are eating way more than that. The average American consumes almost 3,400 mg of sodium daily!
If you’re looking to reduce your risk of hypertension and other cardiovascular problems, reducing your intake of salt and refined sugar is an excellent place to start.
Excessive salt and refined sugar consumption can cause kidney disease and stomach cancer.
The build-up of sodium in the body causes kidney disease. This can happen when people overeat salt, leading to high blood pressure and kidney failure.
Stomach cancer is the fourth most common cancer globally and is often linked to a diet high in processed foods and refined sugars. These foods can cause inflammation in the gut, leading to the development of stomach cancer cells.
How Does Refined Sugar Affect Metabolic Health?
Refined sugar is a carbohydrate in food items such as candy, cookies, cake, and soft drinks. It is called refined sugar because it has been processed to remove any nutritional value.
Refined sugar can affect metabolic health in a few different ways.
Firstly, it can lead to weight gain due to its high-calorie content.
Secondly, it can cause blood sugar levels to spike, leading to type 2 diabetes. Type 2 diabetes is becoming prevalent worldwide every day, and the primary reason for this is the increased consumption of processed foods containing refined sugar and the sedentary lifestyle.
And finally, it can disrupt the balance of gut bacteria, leading to inflammation and other health problems.
Can Dietary Sugar Increase Cancer Risk?
There is some evidence to suggest that dietary sugar can increase cancer risk. A 2019 study found that people who consume more than two sugar-sweetened beverages daily had a higher risk of developing pancreatic cancer. The study also found that sugar intake was associated with a higher risk of developing breast cancer.
While more research is needed to understand sugar’s exact role in cancer development, limiting your intake of sugar-sweetened beverages and foods is best. Consult your doctor or a certified nutritionist if you are concerned about sugar intake.
Too much sugar consumption causes weight gain and tooth decay.
As mentioned in one of the last sections about the effect of sugar on metabolic health, it is clear that one of the health risks associated with consuming too much sugar is weight gain. When you consume sugar, your body converts it into glucose and fructose. These simple sugars are subsequently taken into your bloodstream and converted into energy. However, if you consume more sugar than your body needs, the unused glucose is converted to fat and stored in your body, leading to weight gain.
In addition to causing weight gain, too much sugar can also be a leading cause of tooth decay. Sugar is a primary source of food for bacteria in your mouth. When these bacteria feed on sugar, they produce acids that break down the enamel on your teeth, leading to cavities. But this goes much deeper, and I will speak with you all at a later time concerning the orgin of cavaities and tooth decay.
Consuming too much sugar can also cause issues such as mood swings, difficulty concentrating, and fatigue.
WHAT ARE THE RECOMMENDED DAILY LIMITS FOR ADDED SUGARS OR SALT?
You might be surprised to learn that the recommended daily limit for added sugars is only six teaspoons (24 grams) for women and nine teaspoons (36 grams) for men (which I my opinion is way too much since the sugar most are consuming is of the refined type). That’s less than 1/4 cup! And for salt, the recommendation is even lower: just 2,300 milligrams per day, which is about one teaspoon.
Of course, it can be challenging to stick to these recommendations. Processed foods and restaurant meals are often loaded with salt and sugar. But the good news is that you can make a difference by choosing lower salt and sugar foods and cooking more meals at home.
When you eat foods high in salt or sugar, balance them with other healthy foods. That way, you’ll still get the nutrients your body needs without overdoing it with salt or sugar.
TIPS FOR REDUCING SALT AND SUGAR INTAKE
If you’re concerned about your salt and sugar intake, there are a few things you can do to cut back. Read on to find out the easy ways to reduce your consumption of added sugars and salt.
Here are a few tips.
- Read nutrition labels carefully and choose products with lower sodium content and added sugars.
- When cooking, use fresh or frozen ingredients instead of canned goods, which tend to be high in sodium (salt).
- Cut back on processed foods, which are often high in salt and sugar, msg, and with gmo soy, soybean oil and corn.
- Instead of salt, use herbs and spices to flavor your dish.
- Limit sugary drinks like soda, energy drinks, sauces, and fruit juice.
- Choose whole fruits and vegetables instead of processed snacks like candy or cake.
Small changes like these can help you reduce your salt and sugar intake without drastically changing your diet.
Ultimately, the Choice is Yours
As you’ve read in detail, it’s not hard to see how too much salt and sugar can have severe health consequences.
So if you want to maintain your health, it’s important to keep your salt and sugar intake to a minimum. Luckily, as discussed, there are plenty of ways to do that, and with a little effort, you can quickly reduce your intake of both.
Got a question? Leave it below in the comments!
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