Why reduce sugar intake first if you want to healthy and rebuild the balance of the gut bacteria?

living in our guts is a complex microbial ecosystem that forms a garden of life. The garden is made up of trillions of highly diverse microbial organisms that evolved with us to form complex, mutually beneficial symbrotic relationships. We are also healthier when we take good care of our gut gardens and nourish our gut bacteria. However, when we do not take good care of gut-beneficial bacteria, the diversity of gut microorganisms decreases and our health is compromised. We all need a diverse and balanced gut microbiome that complements each other's functions and produces healthy symphonies., we mentioned that to lose weight and be healthy, you need to make yourself an excellent gardener of gut bacteria and rebalance our gut bacteria. So how can we restore a healthy balance of gut bacteria? The first thing we need to do is restart the gut micro-ecology, a process of ploughing the soil of gut bacteria to remove weeds from the gut garden, prepare for the lush growth of the gut bacteria garden, and initiate a metabolism that promotes fat burning.Seven weeds from the garden of gut bacteria let's imagine a land full of weeds: the hard, dry soil, the only plant that grows is invasive weeds, which is definitely not what we want a healthy garden to look like. If we want to reclaim a garden on this land, what is the first thing we should do? Get rid of weeds and get the soil ready, right?The same is true of our guts, where healthy gut microbiomes are combined according to a certain proportion, each bacteria restrict each other, depend on each other, and form an ecological balance in quality and quantity, which is manifested in the high diversity of species and the advantage of beneficial microorganisms. In contrast, the intestinal bacterisms in the diseased state are manifested in low species diversity, reduced beneficial microorganisms and increased harmful microorganisms, which is the imbalance of the intestinal bacteria, i.e. the destruction of the balance of the intestinal virology, and changes in quantity and quality leading to abnormal increases or implantation of pathogenic and harmful microorganisms in the intestines., the first thing we need to do when we're ready to rebuild a healthy, balanced gut bacterium is to get rid of some of the harmful bacteria that are overgrowth. We need to increase the overall biodiversity of gut microbiotics so that they reach a healthy balance and work together in a symbicistic way to support our health.Instructing the gut microbiotics should first change the diet When it comes to curbing harmful bacteria in the gut, there are three possible approaches: 1, changing diet and lifestyle: the types of gut microbiotics that dominate our guts are largely influenced by the foods we eat. Diet has the most powerful effect on the gut bacteri groups of healthy subjects, and a high-fat, high-sugar, low-fiber Western diet is unfriendly to our gut-beneficial bacteria. Large amounts of unhealthy inflammatory fats and sugary foods can quickly adversely affect the gut microbiome.2, supplement probiotics and probiotics: Probiotics can inhibit the growth of harmful microorganisms, but it is not very effective for everyone. It's easy to understand that if the garden is full of weeds, we can't plant beautiful gardens directly in them, we need to till the soil and get rid of the weeds first. Similarly, probiotics are more likely to thrive in the gut garden when we cultivate the gut soil and prepare for the arrival of probiotics. Supplementing probiotics alone is often not as effective as "cultivating" the soil before "seeding".3, antibiotic use: Antibiotics are usually only necessary if there is no other option, and the consequences must be carefully considered when using antibiotics. These drugs can kill large amounts of bacteria and make no distinction between enemies. Any kind of antibiotic can have long-term negative effects on the health of the gut bacteria, which in turn may pose a risk to future health. Antibiotics may be necessary for some health conditions, but it's best to try some gentler interventions first., we recommend one preferred option, which is to change your diet. As we said earlier, we can help restart our gut micro-ecosystem by reducing the intake of high-saturated fat, high-sugar, highly processed, highly processed, inflammatory foods, and adopting a low-carbohydrate, moderate-fat, and high-protein diet. It can also help us cultivate the soil of gut bacteria, remove some harmful bacteria, and prepare us to reintroduce beneficial bacteria and promote the lush growth of gut bacteria gardens.It is worth noting, however, that we are not yet able to determine which specific microorganisms are causing the health problems of specific individuals, nor is there a particularly effective way to selectively remove specific harmful microorganisms that make us unhealthy. So, in the process, we inevitably sacrifice some healthy microorganisms. But remember, we're lying on soil for our gut bacteria garden. When we reclaim the land to plant flowers, in addition to weeds, some good plants may inevitably be buried in the soil, but for a better garden, we will accept this sacrifice. The same is true of our gut bacteria garden.the fundamental reduction of sugar intake is the most important part of this phase and a key step towards restoring the balance of the gut bacteria and achieving optimal health. Why is that?you want to cut sugar first?in recent years, our consumption of sugar seems to remain high, with Chinese estimated to consume an average of about 70 grams of added sugar per day, far exceeding the recommended intake. The World Health Organization report found that modern people currently consume an average of 15-20% of their daily calories from added sugars, but the World Health Organization now recommends that we should not consume more than 5% of the daily calories from added sugars, so this is particularly a problem. This means that the average person eats 3-4 times more sugar per day than they should. It is now generally recommended that women consume no more than 100 calories per day from added sugar and no more than 150 calories per day for men (1g of sugar x 4 calories).is added sugar? Let's take a look at the supermarket shelves and look at the labels of processed foods, all of which contain added sugar. For example: white sugar, red sugar, black sugar, glucose, fructose, lactose, maltose, sucrose, corn syrup, high fructose corn syrup, malt syrup, maple syrup, molasses, etc. are added sugar, they are added to food or beverage during food or beverage processing or preparation. This does not include natural sugars such as milk and fruit., how does added sugar affect us?it will make our blood sugar imbalance. When we consume a lot of sugar, our blood sugar levels rise. Stable blood sugar is a sign of health, so that in itself is a good reason to limit sugar intake.it can lead to insulin resistance. In response to these sugars, our pancreas releases large amounts of insulin to absorb sugar into our cells, where it can be metabolized into energy or stored as fat. When sugar is ingested more than the metabolic needs, it accumulates in the form of fat on our hips, thighs, stomachs and any other place we want it to exist. As fat cells grow, they become resistant to insulin for a long time. Our bodies need more insulin to maintain blood sugar levels and provide energy to cells. This is a key component of metabolic syndrome and eventually leads to type 2 diabetes. it can inflame the body. Large amounts of sugar cause inflammation, and systemic inflammation is closely associated with chronic diseases and increased fat. it promotes glycation. When our blood sugar rises over a long period of time, excess glucose irreversibly binds to proteins in our bodies and then gathers together to form the end product of late glycosylation. These molecules can cause neuropathy and other health problems. it disrupts the balance of the gut bacteria. Some harmful microorganisms in the gut like sugar very much, such as Thyrobacteria, enterococcal and so on. In addition, some inflammatory fats, together with sugar, cause more serious damage to the balance of the gut bacteria. When we eat too much of these foods, harmful bacteria multiply, which can lead to gastrointestinal bacteria disorders and all the problems that come with it. bad news about sugar doesn't stop there. Other studies have found that even without gaining weight, consuming large amounts of fructose can quickly lead to endotoxinemia and liver damage from intestinal sources. We need to know something about fructose. is the most common type of sugar in fruit, it is a monosaccharose, some people even impatient with fructose, even in fruit fructose. However, for most people, fruit is the safest way to get this sugar, and fruit is not the culprit. In fact, numerous studies have shown that a fruit- and plant-rich diet can prevent many chronic diseases and cancers. Fruits are also rich in dietary fiber, which slows the release of monosaccharies into the bloodstream without triggering a large release of insulin like added sugar. Non-alcoholic fatty liver disease and obesity are both prevalent worldwide, and excessive consumption of refined sugars is the main cause, not fruit. So who is to blame for fructose, weight gain and the far-reaching health consequences that come with it? High fructose corn syrup. high fructose corn syrup the debate over high fructose corn syrup has been intense for decades. Some argue that high fructose corn syrup is no worse than sucrose, while others argue that its adverse effects on human health may be more severe than sucrose. growing evidence that there is real reason to worry about the dangers of high fructose corn syrup. Fructose intake has increased in recent decades, particularly as a result of the increase in sugar-sweeted beverages and fructose-added processed foods. In fact, consumption of sucrose stabilized between 1980 and 2000 and consumption of corn sweeteners increased by more than 50 per cent over the same period. The intake of high fructose corn syrup is associated with diseases such as non-alcoholic fatty liver disease. In fact, a study showed that patients with non-alcoholic fatty liver disease improved liver function, more balanced liver chemistry, and enhanced heart metabolites after changing to a diet low in fructose and high fructose corn syrup. many studies have shown that high fructose corn syrup, like sucrose, is harmful to our health and waistline. But why? high fructose corn syrup is a chemically treated corn syrup that contains large amounts of free fructose and glucose monosaccharose, which are easily absorbed into the bloodstream. In contrast, sucrose also contains fructose, but it is a double sugar formed by the combination of fructose and glucose, which needs to be broken down by enzymes before it can be absorbed into the bloodstream. Free forms of fructose give high fructose corn syrup an ultra-sweet taste, and food chemists use far less free fructose than sucrose to achieve the same sweetness. This provides food companies with a low-cost way to add sweetness to their food, increasing their profit margins while also increasing our blood sugar levels and waistline. low cost, high fructose corn syrup has also become a popular additive in processed foods around the world. It is widely used in sodas, breads, breakfast cereals, condiments, and so on, and even in some yogurts and commercial kimchi, which may also reduce the health promotion of probiotics in yogurt and kimchi. Now that many of us are eating foods high in fructose, is this one of the possible causes of our weight loss? While there is an ongoing debate and a lot of rebuke between sucrose and high fructose corn syrup, the fact is that when consumed too much, they can lead to metabolic storms of inflammation and obesity, which are equally harmful to our health and need to be restricted in our diet. Sugary drinks are problematic because they are one of the causes of many of our diseases and account for a large proportion of calorie intake among today's young people. Keep in mind that the dose determines toxicity, and the greater the intake, the greater the problem, and to reduce its hazards, it is necessary to minimize the intake. do these sugars affect our gut microbiome and intestinal health? As we discussed earlier, bacterial toxins from the gut enter the bloodstream and cause endotoxinemia, and some gut bacteria produce lipid polysaccharies (LPS), an important component of their cell walls, but not very friendly to us. Our immune system is particularly sensitive to lipid polysaccharies, which trigger a large-scale inflammatory response when the immune system feels lipid polysaccharies. fructose in primates has been linked to endotoxinemia in the gut. In this process, fatty polysaccharose released by gut bacteria is eventually absorbed into the liver, damaging liver tissue and causing fat build-up, which may be one of the reasons for the intake of high fructose corn syrup leading to non-alcoholic fatty liver. Whether we blame high fructose corn syrup or sucrose, they are overeating in the form of refined carbohydrates and junk food, which in large part contributed to the diabetes and obesity epidemic. High fructose corn syrup and sucrose have also been shown to cause high insulinemia, increasing fat build-up and leading to obesity and related diseases. High fructose corn syrup and sucrose also increase appetite, and these sugars also act on the brain's reward-pleasure center by promoting the release of dopamine, which can lead to addiction. we're eating too much sugar now, and we need to get rid of that habit to restart our gut micro-ecology, rebalance our gut bacteria and restore health. 's the artificial sweetener? may be asking, "Is that sugar-free soda and artificial sweeteners okay?" "The answer may be to let everyone down. Since the birth of aspartas sweeteners and other sweeteners, they have been questioned, including concerns that they could cause cancer. In recent years, there has been growing evidence against artificial sweeteners. a high-profile study found that artificial sweeteners such as saccharin, sucralose and asparticose were linked to the on development of diabetes, and ironically their own purpose was to avoid and combat diabetes. More interestingly, the harmful effects of these artificial sweeteners on blood sugar regulation appear to be achieved by destroying the gut microbiota. They can even make healthy sterile mice glucose-resistant through fecal transplantation.