Another Reason to Cut Out Sugar by Cindy Weinberger, MS RD

Health & F tness

Another Reason to Cut Out Sugar

By Cindy Weinberger MS, RD, CDN

There are many reasons to avoid sugar in your diet. High sugar consumption tends to lead to weight gain and obesity. Obesity increases your risk of developing other chronic diseases such as Type II diabetes and heart disease, not to mention all the cavities that can result from high sugar consumption.

Sugar has absolutely no nutritional value – no vitamins or minerals, simply calories and carbs. Here’s one more reason to stay away from sugar. A study published in the journal of Cancer Research demonstrates an association between sugar consumption and an increased risk of developing breast cancer.

Research on mice showed that high sugar consumption, such as the average American diet, increases one’s risk of developing breast cancer. Researchers believe that eating sugary foods causes the growth of certain enzymes and fatty acids in breast cancer cells. Eating sugary foods causes a rapid rise in blood sugar. The body then responds by producing more insulin. Elevated insulin levels can cause an increased production of a growth factor called IGF-1. IGF-1 stimulates the growth of tissues – including breast tissue. Studies have found that insulin, along with IGF-1, fuel the growth of cancer cells.

Another way that a high sugar diet contributes to cancer is sugar’s effect on body weight. As mentioned above, a high sugar diet increases body weight and one’s risk of obesity.

Obesity has been shown to have a link to breast cancer.

The bottom line is that sugar is bad for your body in general. Being that we lack control over the prevention of breast cancer as most of the risk factors are not alterable, it is important to take control of what we can. The most common breast cancer risk factors are age, family history of breast cancer, genetics, and estrogen levels. None of that is controllable. Our diet, though, is something that we can control and by cutting down on the sugar, hopefully we can prevent the development of breast cancer in that way.

Staying away from candy and cake is not enough. Sugar “hides” in almost

all packaged, processed and refined foods in the U.S. and around the world. When purchasing processed and packaged foods, it is important to read the food label clearly and carefully analyze the sugar content. The American Heart Association suggests that women restrict their sugar intake to less than 6 teaspoons a day. To put that into perspective, the average 12-ounce soft drink contains about 9 teaspoons of sugar. But let’s face it: that’s never the only sugar we’re consuming daily. Most people get bombarded with the “hidden” sugars in foods and are consuming a lot more sugar than the recommended amount.

The best option to lower your risk of developing breast cancer would be to cut back on sugar. Enjoy more whole foods such as fruits and vegetables, as well as exercising regularly. Try cutting back on the sugar in your coffee and tea and on the amount of sweet treats you normally eat. You’ll be surprised to find your taste buds will adapt and become more sensitive to the sweet taste. Cutting out sugar from your diet will also help you lose weight and leave your body feeling better energized.

Most people get bombarded with the “hidden” sugars in foods and are consuming a lot more sugar than the recommended amount.

Cindy Weinberger MS, RD, CDN, is a Master’s level Registered Dietitian and Certified Dietitian-Nutritionist. She graduated CUNY Brooklyn College receiving a Bachelor’s in Science and Master’s degree in Nutrition and Food Sciences. She is currently a dietitian at Boro Park Center and a private nutrition consultant. She can be reached at CindyWeinberger1@gmail.com. Follow us on Instagram @EatBetterandFeelBetter.