Is sugar good for health?

A popular sweetener used in a variety of meals and beverages is sugar. Even though sugar may taste wonderful, consuming too much of it can be harmful to your health. A summary of the potential health benefits of cutting less on sugar is given below:

Our bodies use the energy that sugar produces during digestion. There are two types of it: added sugars, which are added to foods and beverages during processing, and naturally occurring sugars, such as those found in fruits and vegetables.

High-fructose corn syrup or cane sugar are two common sources of added sugars. Cereals, bread, pasta sauces, soft drinks, and many other meals and beverages all include these kinds of sugars. A diet high in added sugar can raise weight gain, type 2 diabetes risk, heart disease risk, and other health issues.

Limiting our intake of added sugars and consuming low-sugar foods and beverages are crucial for maintaining a healthy diet. This can be done by reading food labels, selecting foods with less sugar, and preferring non-caloric beverages like water over sweet ones.

1. Risks of High Sugar Intake:

 - Too much sugar consumption can result in weight gain, which raises the risk of obesity and associated health issues. A person who is  obese has an excessive amount of body fat, which can cause a number of health issues, including as type 2 diabetes, heart disease, and some types of cancer.

-When we eat added sugars, our bodies turn them into the sugar type glucose and store it as fat. This can eventually result in weight gain and an elevated risk of obesity. A decrease in the body's sensitivity to insulin can result from consuming too much sugar, which can also raise the risk of type 2 diabetes.

-Our general health and well-being may suffer significantly as a result of obesity and associated health issues. In order to lower our chance of developing these health issues, it is crucial to consume fewer added sugars and choose for low-sugar foods and beverages.

2. Benefits of Reducing Sugar Intake

-Lower Blood pressure : Cardiovascular disease is the leading cause of death for people who consume at least 25% of their calories from sugar, compared to only 10% for those who do not. Now that's startling considering that practically everything we consume has some added sugar, which is a major contributor to high blood pressure because it makes the heart and arteries work harder and can eventually result in long-term damage.

-Less risk of a heart attack : According to research, every additional sugary beverage you eat raises your risk of heart disease by up to 25%. Consuming foods and beverages with a lot of added sugar just makes the heart work harder, which can be fatal for someone with a bad diet. You can lower your risk of having a heart attack by changing your diet to include more fruits as your main source of sugar rather than meals high in saturated fat.

-Tooth Decay : Sugar and tooth decay are closely related because when you eat too much sugar, its molecules interact with your saliva, which encourages the growth of oral bacteria. This may result in plaque building up on the teeth, which, as it dissolves, advances to cavities. Regular tooth brushing lowers the odds of this happening and the possibility that it will eventually result in gum disease.

-Reduce the chances of Alzheimer’s and Dementia : A diet heavy in added sugar decreases the brain's ability to produce BDNF, a hormone that aids in the formation of new memories and retroactive thinking. Diabetes lowers BDNF, which has been linked to dementia and Alzheimer's, hence low levels are detected in diabetics.

Reduced sugar consumption is easier said than done. In truth, chronic conditions like diabetes have been common for years and are even now considered an epidemic. Government efforts on promoting healthy eating have had a significant impact on diet, although they still fall short. We need to adopt a different mindset about nutrition. Try working out at your neighbourhood park, consume at least 2 litres of water each day, and instead of reaching for a chocolate bar when you're craving one, reach for some dry fruits instead. 

3.  Sources of Sugar in the Diet

There are many different types of sugar, including sweeteners like cane sugar and corn syrup as well as naturally occurring sugars. Some of the foods with the highest concentrations of sugar are these eight. 

1. Cane Sugar

The most common type of sugar used in packaged foods, baked goods, and some soft drinks is cane sugar. Cane sugar comes from the sugar cane plant and contains sucrose, which in the body is converted to glucose and fructose and causes an insulin reaction.

2. Honey

Because it is produced naturally from bee colonies and contains some nutritional value, honey is frequently regarded as a healthier alternative to cane sugar. The primary sugar in honey is fructose, which is sweeter than sucrose or glucose. Honey should still be consumed in moderation even though it might offer certain health advantages. 

3. Agave

A few people have started using agave syrup instead of cane sugar because it is said to have a lower glycemic index and won't induce an insulin rise. The research hasn't provided strong evidence for this, though. Agave has a higher fructose content than cane sugar, much like honey. 

4. Corn Syrup

Because agave syrup supposedly has a lower glycemic index than cane sugar and is less likely to produce an insulin spike, some people have started substituting it for cane sugar. The research, however, has not shown strong evidence for this. Similar to honey, agave has a higher fructose content than cane sugar.

5. Brown Rice Syrup

The starches in cooked rice must be broken down in order to create brown rice syrup or malt syrup. Despite the fact that brown rice syrup is occasionally used as a substitute for corn syrup in baking and packaged foods, very little research has been done on the health benefits of this substance.

6. Dairy

The naturally occurring sugar found in dairy products is called lactose. Adults frequently struggle to digest dairy sugars due to lactose intolerance. 

7. Fruit

All fruits have a little amount of fructose, a naturally occurring sugar. Fruits with a higher sugar content than others, like berries, include bananas. Fruit is a better choice than added sweets because the fructose in fruit is paired by fibre, which reduces your body's response to insulin.

8. Coconut Sugar

Coconut sugar, often known as palm sugar, is a sweetener made from palm tree sap. Although further research is needed to substantiate this claim, it has recently gained appeal as a supposedly healthier alternative to cane sugar. Coconut sugar should be used sparingly, just like all other sugars. 

4. Strategies for Reducing Sugar Intake

A. Examining food labels and selecting products with less sugar

B. Substituting healthier snacks for sugary ones

C. Limiting sugary beverages and choosing water or other caloric-free drinks instead

D. Moderate use of natural sweeteners

5. Sugar-Free Alternatives

1. Veggies

Most vegetables have less sugar than fruits do. Vegetables of different varieties have varying amounts of sugar. The veggies with the lowest sugar content include mushrooms, spinach, kale, soybean sprouts, celery, broccoli, cucumber, cauliflower, radishes, and asparagus.

2. Legumes, nuts, and beans

Soybeans, lentils, beans, nuts, and seeds are fantastic sugar-free, high-protein foods if you don't eat meat.

3. Cereals

You can consume delectable, low-sugar meals like brown rice, quinoa, and oats to help you meet your daily recommended fibre consumption.

BINDIYA JOSHI

MANISH MEVADA