Sugar in a natural form has been incorporated in the human diet in forms of fruits, vegetables, and most dairy products. But the newer or increased intake of the refined and added sugars in processed foods has emerged as a key health concern. Taking a closer look at the use of the product, the various dangers entailed as well as how one can cut down on excessive use and importance of the product in our systems.
Understanding Sugar: Types and Sources
Sugar can be broadly categorized into two types:
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Natural Sugars: These are present in foods such as fruits and vegetables, water rich fruits such as fruits being fructose, vegetables and dairy products being lactose , these sugars come with other nutrients, fiber and water which aid in controlling their absorption.
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Added Sugars: These include sugars and syrups added to food at the time of preparation or at the time of processing. Examples of common sugars are; Sucrose, which is table sugar, high fructose corn syrup, honey, and molasses. Canned foods, soft drinks, snacks, cakes, chocolates and other sweet items contain high amounts of added sugars.
How Sugar Affects the Body
In its use, sugar gets digested into sugar glucose which is an important source of energy in the human body. However, excessive sugar intake can disrupt this process and lead to various health issues:
1. Weight Gain and Obesity: Sugars that are ’free’ or added in foods increase the caloric intake and are easy to exceed the recommended intake through liquids. Extra calories on the body are deposits of fats that lead to an increase in weight and obesity.
2. Type 2 Diabetes: For patients who have chronically consumed very high sugar, they are at risk of developing insulin resistance, fucose is not recognized by insulin. Doing this raises blood sugar levels, and this would increase the likelihood of type 2 diabetes.
3. Heart Disease: Sugary products contain nutrients that relate with obesity, inflammation, high blood pressure, and high triglyceride levels, which boosts the probability of heart disease.
4. Dental Problems: Another reason is that sugars nourish the dangerous germs in the mouth which then secrete acids that dissolve the teeth and cause sores on the gum known as periodontal disease.
5. Non-Alcoholic Fatty Liver Disease (NAFLD): Taking large amounts of products containing fructose, which is a sugar associated with the liver, leads to fat deposition in the liver.
6. Mood and Energy Swings: Eating high-sugar diets increases fluctuation in blood sugar levels to have mood swings with fatigue and increased irritability.
Recommended Sugar Intake
The World Health Organization (WHO) and the American Heart Association (AHA) recommend limiting added sugar to:
- Men: No more than 9 level teaspoons per day or 36 grams of sugars.
- Women: According to the American Heart Association, adults should not consume more than six teaspoons of sugar or 25 grams a day.
- Children: Age dependent, but should not exceed 3-6 teaspoons (12-25 grams) per day.
To give you a head-start, a can of soda may come with as much as 10 teaspoons (40 grams) of added sugar, alone going over the recommended amount for a day.
Bradley: Tips for Reducing Sugar Consumption
- Read Labels: Take care to avoid sugars in ingredients; they are often disguised as high-fructose corn syrup, sucrose, or dextrose.
- Limit Sugary Drinks: Eliminate all soda, energy drinks, sweetened teas and replace with water, herbal teas, or sparkling water.
- Opt for Whole Foods: Select foods to eat fresh fruits, vegetables, and whole grains instead of junk foods and cakes.
- Cook at Home: Cooking at home is a great way to manage the foods’ sugar intake since one prepares the food themselves.
- Choose Unsweetened Versions: Instead focus on purchasing plain yogurt, natural nut butters and unsweetened plant milk.
- Use Natural Sweeteners Sparingly: Better sweeteners are stevia or monk fruit, however, they should be moderated because they are also a kind of sugar.
Conclusion
Emerging evidence indicates that added sugars, different from natural sugars that are inherent in natural foods, present serious health risks despite being necessary sources of energy. If you pay attention to the sugar content that you take coupled with better nutritional choices, then you will be able to tame diseases that originate from poor health habits. It is possible to have your cake and eat it too literally because moderation and moderation alone is the word here.