Sugar is one indulgence we cannot do without. It’s in our candies, cakes, and yes—even in foods we least imagine it would be, like bread and sauces. But do you know that consumption of a lot of sugar could increase the risk of cancer? Well, no need to panic; one doesn’t need to stop all intake of sugar. The most valuable thing one can know is how to cut added sugar to help make the difference in their health.
What is Added Sugar?
Let me first start off with what “added sugar” refers to: added sugar refers to sugar being added in during cooking or preparation. It does not refer to the naturally occurring sugars present in fruits and vegetables. A good example is that if you are eating an apple, you are consuming natural sugar. On the other side of the spectrum, with soda, the sugar was included in when it was produced.
Foods and beverages in many kinds, including candies, cakes, cookies, soft drinks, and even most breakfast cereals, contain added sugars. Added sugars have empty calories without nutritional value contained in the ingredients needed by the human body, such as vitamins and minerals. As a replacement, added sugars add extra calories to the daily diet and may lead to overweight conditions and a number of other serious health problems.
How Does Added Sugar Influence Cancer Risk?
The probable question would be how intake of plenty of sugar is related to cancer. In taking plenty of sugar, added sugar may cause obesity. Generally, it is a condition whereby a person is said to have excessive body fat. It leads to one having a higher risk of development of many types of cancers such as breast, liver, and colon cancer when one is overweight or obesity.
Also, added sugar can make your body overproduce the insulin hormone to regulate blood sugar levels. This too can be harmful if it constantly goes high and can lead to chronic inflammation of the body. Inflammation is a condition wherein one’s body immune system is always on high alert. Prolonged inflammation can damage the cells and can also lead to cancer.
Why Reduction of Added Sugar is a Good Thing
Cutting added sugar can help you keep a healthy weight—one of the best ways to lower your cancer risk. But a healthy diet is important for everyone, that goes double for people with some kinds of cancer risk.
How to Identify Added Sugars
Reducing added sugar begins by learning to identify it in food. Added sugars may go under many different names on food labels. Some of the names added sugars go under include the following:
- Sucrose (table sugar)
- Glucose
- Fructose
- Corn syrup
- High-fructose corn syrup
- Molasses
- Honey
- Agave nectar
Added sugars come under many guises, so when reading food labels also look for the following words. If among the first few ingredients listed, chances are the food is high in added sugar.
Reducing Added Sugar Intake
You can reduce added sugar without having to give up all foods you love. Here are some basic ways you can reduce added sugar:
- Water instead of sweetened drinks: Many consume a great deal of sweetened drinks daily, such as soft drinks, sports drinks, sweetened teas, and coffee. Fruit juices do not have that much variance in added sugar. Try substituting all your drinks for water, milk, or unsweetened tea.
- Have more whole fruits: Instead of drinking one glass of fruit juice, it is better to eat one fruit. The whole fruits contain natural sugars but they also have a part called fiber, which is healthy for the body.
- Read the food labels: You are going to buy packaged foods, always check the package for added sugars. Choose those products that do not have much or any added sugars.
- Cooking at home gives a better avenue of determining what goes into food. Cut down on the amount of sugar in recipes. Flavor foods with spices like cinnamon and vanilla instead of sugar.
- Snack smart: Instead of candy or cookies, reach for nuts, seeds, or yogurt. The healthiness of these snacks is much better and they also fill your tummy longer.
- Choose whole grains: Most often, foods made with whole grains, such as whole wheat bread or brown rice, have less added sugar compared to their refined white flour cousins.
Daily Healthy Choices
It is a conscious decision to cut out added sugar in food and a daily one. In effect, it is this one tiny habit that can make a huge difference to your health. What’s more, the risk of cutting cancer might just be worth the while as it will make you much healthier overall.
Of course, this is a concern for all, and an appointment with a health professional is always advisable.
Start Today!
Taking care of your health doesn’t have to be hard. In fact, just by making a few simple changes—reducing added sugar, for instance—you’ll be taking a significant step forward in lowering your risk for cancer. Remember, it’s not about perfection; it’s about making healthier choices every day.
Consultation on how you can lessen the chance of development of cancer or any consultation for your problem with Cancer Specialists in Ahmedabad never hesitate to call Dr. Vikesh Shah. He is there along with his team to advise you best for leading a healthier and happier life. Take action today to invest in your health for tomorrow.