Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, GlycoMode Glucose Support and information from top institutions. Water: How Much Should You Drink Every Day? Water Content in Foods. Cucumber Nutrition Facts and Benefits. Peppers (Bell). University of Waterloo Engineering Wellness Program. Nitzke D et al. Increasing Dietary Fiber Intake for Type 2 Diabetes Mellitus Management: A Systematic Review. World Journal of Diabetes. Potassium. National Institutes of Health: Office of Dietary Supplements. Effects of Sodium and Potassium. Centers for Disease Control and Prevention. Health Benefits of Bell Peppers. 11 Foods Full of Beta-Carotene and Their Health Benefits. Vitamin K. National Institutes of Health: Office of Dietary Supplements. Kale, Raw. USDA FoodData Central. Arugula. USDA FoodData Central. How Healthy Are Tomatoes? University of Illinois Urbana-Champaign College of Agricultural, Consumer and Environmental Sciences. Tomatoes, Red, Ripe, Raw, Year Round Average. Tomatoes! University of California San Francisco Department of Urology. Apples, Fuji, With Skin, GlycoMode glucose support Raw. Golovinskaia O et al. Review of Functional and Pharmacological Activities of Berries. Water Amounts in Fruits and Vegetables. Blackberry Nutrition and Calories.

Sugar intake, particularly in children, is a hot topic in the media these days. Government recommendations are that sugar should account for no more than 5% of daily calories. When put into more practical terms this means 19g for age 4-6 and 28g for age 7-10 (28g is the equivalent of 7.5 teaspoons). According to the National Diet and Nutrition Survey (NDNS) in 2016, the average was 13.4% for those aged between four and 10 and 15.2% among 11- to 18-year-olds. Sugar can be hidden in many foods particularly processed and ultra-processed foods and therefore keeping track of sugar intake can be difficult. There is concern about increasing rates of obesity in children which is very important. However, sugar intake does not just have an effect on weight, it also impacts cognitive health, immunity and energy levels, all of which are important for growth and development as well as long-term health and wellbeing.

Many children within a healthy weight range are still consuming too much sugar. It has been well documented that the gut and the gut microflora play many essential roles in relation to maintaining health and GlycoMode metabolic wellness. Firstly the gut microflora are essential for the function of the immune system, 70% of immune tissue is located in the digestive system as ‘gut-associated lymphoid tissue’ or GALT. In addition, the balance of flora within the colon plays an essential role in stimulating and supporting the normal function of the GALT as well as modulating inflammation and supporting the integrity of the digestive lining. Recent research has shown that the balance of gut flora is strongly associated with an individual’s ability to lose or gain weight and certain flora are related to an increased risk of obesity. High sugar intake has a significant effect on the microbiome(1) and can stimulate the overgrowth of undesirable bacteria and microbes. When sugar or refined carbohydrate is consumed (particularly in isolation i.e. without fat or protein), it is rapidly digested and absorbed.

This causes blood sugar to rise to high levels quickly which stimulates the release of large quantities of insulin. Insulin draws sugar into the cells to be stored as glycogen leading to a subsequent drop in blood sugar. This drop can cause sugar cravings, low energy, poor concentration and tiredness, which often leads to further consumption of sugar or refined carbohydrates and the cycle begins again - a blood sugar roller-coaster. Eventually, this pattern can trigger insulin resistance, where the cells become fatigued from constant high insulin signalling and therefore no longer respond adequately to its release. Eating foods that are digested and absorbed slowly, i.e. low-glycaemic index foods, will result in a more sustained release of sugar into the blood, therefore lower levels of insulin will be needed, and the blood sugar highs and lows are avoided. Sugar intake can increase levels of stress hormones such as cortisol which can in turn increase anxiety and lead to poor sleep among other things.