This Post has 2 fundamental purposes: Analyze what sugar represents for human consumption, and point out the benefits of walking regularly in order to prevent sugar-related diseases.
Let’s start with the first purpose.
Characteristics of sugar: Sugar is a carbohydrate naturally present in many foods, but it is also produced industrially from sugar cane or beets. It comes in several forms, with sucrose (table sugar), fructose (fruit sugar) and glucose being the most common.
Glucose levels: Sugar consumption affects blood glucose levels, increasing its concentration quickly. This can have negative impacts on health, especially in people with diabetes, as it can cause glucose spikes that are difficult to control.
Beneficial effects: Sugar can provide quick energy to the body, which is beneficial in situations of high physical activity. In addition, moderate sugar consumption can stimulate the production of endorphins, generating a feeling of well-being and pleasure.
Malicious effects: Excessive sugar consumption can lead to weight gain and obesity, as well as insulin resistance, a risk factor for type 2 diabetes. Additionally, high sugar consumption has been associated with increased risk of cardiovascular diseases, such as high blood pressure and heart disease.
Recommended consumption: Health organizations, such as the World Health Organization (WHO), recommend limiting the consumption of added sugars to less than 10% of total daily caloric intake. However, in today’s diet, with the presence of processed foods and sugary drinks, following these recommendations can be difficult.
Sugar Alternatives: Honey, maple syrup, artificial sweeteners, and other natural sweeteners can be used as alternatives to refined sugar. These alternatives may offer benefits such as less impact on blood glucose levels, however, if consumed in excess, there are also risks and negative effects.
Impact on mental health: Sugar consumption can affect mental health, as some studies suggest it may be linked to an increased risk of depression and anxiety. Excess sugar consumption can also affect mood and concentration in some people.
Tips to reduce consumption: To reduce sugar consumption, you can follow some practical tips, such as reading food labels to identify the sugar content, avoiding sugary drinks, opting for natural and low-sugar foods, and reducing the consumption of processed foods.
Effects of sugar on physical performance: Sugar can have both positive and negative effects on physical performance. In small amounts, it can provide quick energy during exercise, but in excess it can cause blood glucose spikes that negatively affect long-term recovery and performance.
Ethical and social considerations: Sugar consumption also has ethical and social implications, especially in relation to the food industry and food advertising aimed at children. Excess sugar consumption can contribute to public health problems such as obesity and diabetes, raising questions about the responsibility of companies and governments in regulating its consumption.
Now, let’s move on to the 2nd purpose.
Walking every day can help mitigate some of the harmful effects of sugar on the body. Some of the benefits of walking regularly include:
1. Weight control: Regular exercise, such as walking, can help control body weight. This is important as excessive sugar consumption can contribute to weight gain, which in turn increases the risk of obesity-related diseases.
2. Improved insulin sensitivity: Regular exercise can increase insulin sensitivity, which helps keep blood glucose levels stable. This is especially beneficial for people with insulin resistance or type 2 diabetes.
3. Cardiovascular health: Walking can help improve cardiovascular health, which is important since excessive sugar consumption can increase the risk of cardiovascular disease.
4. Stress reduction: Walking, as with other types of exercises, helps reduce stress and improves mood. This may be beneficial since excessive sugar consumption has been linked to an increased risk of depression and anxiety.
5. Increased energy: Regular walking increases energy levels and reduces feelings of fatigue, which can counteract the negative effects of sugar on the body.
Walking every day can be an effective strategy to mitigate the harmful effects of sugar, especially when combined with a healthy, balanced diet.
Finally, walking can be beneficial in the management and prevention of various diseases, including diabetes, hyperlipidemia, cardiovascular disease, fatty liver, some types of cancer, and dental cavities. In these specific cases of morbidity, we can point out important aspects for each of them.
1. Diabetes: Regular exercise, such as walking, can help control blood sugar levels, improve insulin sensitivity, and reduce the risk of diabetes-related complications.
2. Hyperlipidemia: Walking, aerobic exercise, helps reduce levels of LDL cholesterol (“bad” cholesterol) and triglycerides, and increases HDL cholesterol (“good” cholesterol), which can help control hyperlipidemia.
3. Cardiovascular disease: Regular walking strengthens the heart and improves blood circulation, which can reduce the risk of cardiovascular diseases, such as high blood pressure, coronary heart disease and stroke.
4. Fatty liver: Walking helps reduce fat accumulation in the liver, which can be beneficial in managing non-alcoholic fatty liver.
5. Some types of cancer: Walking regularly helps reduce the risk of developing some types of cancer, such as colon, breast and lung cancer.
6. Tooth decay: Walking can contribute to better oral health by promoting saliva production, which helps neutralize acids in the mouth that can cause tooth decay.
As an outstanding aspect, I would like to mention that regular walking can also help improve or mitigate the malignant effects of sugar on mental illnesses such as Alzheimer’s:
7 Alzheimer’s: Regular exercise, such as walking, can help reduce the risk of developing neurodegenerative diseases such as Alzheimer’s. Exercise can improve cognitive function, reduce inflammation, and promote overall brain health.
8 Other mental illnesses: Regular walking can also have positive effects on other mental illnesses, such as depression and anxiety. Exercise can help reduce the symptoms of these diseases and improve overall mood.
Regular walking can be an effective strategy to improve mental health and reduce the risk of developing mental illnesses, including Alzheimer’s, especially in people who consume excessive sugar.
Overall, regular walking can be an effective strategy for improving overall health and reducing the risk of developing these diseases. However, it is important to complement exercise with a healthy diet (1), reducing sugar consumption and practicing other healthy lifestyle habits to obtain the best results.
Let’s go for a walk to help us from the effects of sugar.
(1)Loya Lopategui, Carlos, Flavors Diet. The Art of Savoring Food, EMULISA, Mexico, 2024. Version available on Amazon, Kindle Edition