Excess of sugar can deplete certain vitamins and nutrients. We're not talking about the occasional dessert that is part of a healthy, wholesome diet. Some sugar is fine. Over-reliance on processed foods due to sugar and nutritional deficiencies comes with chronic excess sugar consumption (yes, even the savory options are loaded with extra sugars under multiple Elias) and sugar drinks.
Excess sugar causes free radicals, which eliminate antioxidants
Free radicals destabilize healthy molecules and cells, thus eventually producing more free radicals, dominating the antioxidant supply, and causing oxidative stress. Antioxidants must neutralize these harmful substances and can repair damage in the early stages of oxidative stress. The problem is that these antioxidants (such as vitamin C, vitamin E, glutathione, etc.) have other roles in the body. If they are always diverted to the site of free radicals, they will be able to perform their other important tasks. Are not available.
Glucose is the simplest form of sugar and produces metabolism free radicals. This is normal. All metabolic processes have some degree of oxidation that is causes of free radicals. It is indispensable, and that is why we have the ability to produce antioxidants. On the other hand, excessive sugar consumption produces more oxidation. Free radicals increase as glucose metabolism increases.
It also causes the formation of a tar-like waste product of glucose metabolism, advanced glycation, and product (AGE). They accumulate in the skin, causing premature aging, as well as damaging structural protein collagen in other parts of the body, including muscles, tendons, ligaments, and gut. Circulating AGEs are associated with dangerous C-reactive proteins.
Fructose, another type of sugar commonly added to processed foods and beverages as high-fructose corn syrup, and it helps to increases uric acid levels, which produce more free radicals. According to the researchers, endocrinologists at the University of Buffalo found that the subjects were 75 grams of glucose in just 2 hours after ingestion. During this time the level of a-tocopherol (the active form of vitamin E) dropped and continued to fall in the 3rd hour.
Excess fructose may lower Vitamin D levels
Vitamin D is essential for bone health, and at that time when the skeletal system is developing. It helps to increase the amount of calcium in the bones. At all stages of life, you need plenty of Vitamin Calcium and its absorption (in the kidneys and intestines) to maintain bone quality, as well as Vitamin D3.
Because excessive fruit consumption and vitamin D deficiency are often seen together, the researchers tested whether there was a cause, rather than a correlation. After three months, young mice who were fed a high-fructose diet had significantly reduced levels of vitamin D3 circulation.
Finding out about Americans and their increasing fructose consumption and avoiding its implications, the researchers studied the effects of fructose consumption on bone development. They found that young rats fed fructose were less femur than those in the control (starchy and glucose-fed) group, indicating that too much fruit could impair bone growth. They attribute this finding to lowering D3 levels, thus inhibiting calcium absorption and uptake.
"This finding is significant because the total amount of fructose now accounts for about 10% of the average. American's total energy intake and the highest 5% fructose are 20% of the consumer's energy intake.
Sugar directly interferes with the absorption of vitamin C.
When sugar and vitamin C reach the digestive system, they need to be transported to blood cells and cells for absorption. The problem is that they both use the same transporter protein, preferring to take glucose. Therefore, Vitamin C lags behind and is excreted, never reaching the cells where you need to do all the wonderful things you hear about your immune system and skin.
Poor sugar metabolism helps to increase magnesium excretion
According to the National Institutes of Health, insulin sensitivity is related to low magnesium levels. Increased glucose in the kidneys increases urinary magnesium excretion.
How to prevent sugar from depleting vitamins
Read labels on packaged food products. Manufacturers hide sugar in everything. Sauces and dressings are high in sugar, but frozen fries, breaded meats, and prepared frozen foods can also be wonderful sources of sugar.
Know the synonyms of sugar. Due to the ingredients listing regulations, food manufacturers hide sugar under many of its nicknames so that they can bury these words less widely. In addition to those with sugar in the name, look for used (Dextrose, Maltose, etc.), syrup, malt (ethyl maltol, barley malt, etc.) and words that look suspicious, such as in some other list (e.g. Maltodextrin in which two previous combinations are found).
Don't take sugar-laden vitamin supplements. That means gummy, tasty drink powder, and some chives. Although many tablets and powders do not contain sugar, you can always opt for high absorption of a sugar-free liposomal supplement.