In today’s fast life, processed foods have acquired a stable status in our diet. The dining table is full of products that have added sugar in it. It’s unexpected that some meals and snacks increase the sugar intake of our body and result in obesity and diabetes. It’s a fact that sugars in the form of glucose, fructose, maltose, lactose, etc. are needed for proper function of all the parts of the body. The most important one, glucose provides energy to the body and helps in proper functioning of the brain.
But, the question arises how much sugar is bad?
But before that, let us take a look at the two types of sugar, the natural one and the processed one. The natural sugars are a part of our diet for ages. The fruits, vegetables, and other plant-based foods contain naturally occurring sugar. Natural sugar is healthy, but they also initiate food cravings.
The added sugars are the ones used in packaged foods. The syrups, honey, vegetable and fruit juices, flavored milk and yogurt have added sugars which fill your platter every day.
Daily sugar intake
According to the American Heart Association (AHA), it has been found that the number of sugars in a Man’s diet should be 150 calories, i.e., 37.5 grams or 9 teaspoons per day. A Woman can consume 100 calories per day, i.e., 25 grams or 6 teaspoons.
Americans are known to consume the highest amounts of sugars. Other European countries fall behind in this list. An average American is known to consume more than 17 teaspoons of sugar every day.
But the question that confuses is how much sugar is bad?
Sugar consumption itself is not bad. In fact, sugar is known to be energy giving food. The foods with added sugars stimulate the same areas in the brain as drugs. That is why sugar consumption sometimes becomes uncontrollable. Who is unaware of the cravings created when a spoonful of your favorite sweet is tasted? The sweet is consumed till its last bite.
So, if you are the one with the tag of a sugar addict, avoid sugar completely to control it. The people who are suffering from diabetes or who are obese should avoid added sugar or processed sugar. The quantum of contracting other diseases also increases with this problem.
Risks of consuming more sugars
There are a lot of reasons to lessen the amount of processed sugar in our meals and snacks:
- Diabetes risk
As you all are aware that the patients of type 2 diabetes have doubled in the last 30 years. Prolonged consumption of high sugary foods has led to this disease. The pituitary gland releases the hormone insulin to digest sugars, but excessive sugar consumption causes its malfunction. There is a strong risk of an increase in blood sugar levels.
- Can cause weight gain
Weight gain or obesity is the major lifestyle disease. The excess consumption of processed foods with added sugar is the culprit. The body doesn’t work enough to expend the calories which result in obesity.
- Risk of heart disease
A study reveals that people to consume 17-20 % calories from processed sugar are 38% of the total heart disease patients. The risk of heart failure includes high sugar consumption because it is known to clog arteries.
- Cause of acne
The acne is caused by oil secretion and inflammation which may be the outcome of high blood sugar. A study reveals that the people living in rural areas and consuming less processed food with added sugar are known to have almost 10%of acne development. On the other hand, the urban community gorging on sugar-laden foods has a raised risk of acne development.
- Impact dental health
Consuming a lot of sweet food causes cavities in the tooth. The bacteria in the mouth start secreting acid when there are sugar deposits on the teeth. These bacteria feed on them and release acids to form cavities. Tooth decay can deteriorate outer as well as inner layers. Even brushing the teeth may not cure the problem. So, avoiding sugars completely may be the solution.
- Accelerate skin aging
It’s not surprising at all, but sugar can be extremely damaging to the skin and other organs. Sugar is collagen’s natural enemy; hence the skin’s elasticity is decreased. It results in sagging of skin and wrinkles on the skin.
Simply stated, sugars are harmful to the external and internal parts of the body. Sugar has damaging effects on our body.
What can be done to remove added sugars from our diet?
Here are a few tips which can be followed to stop eating too much sugar. You should eat fresh fruits and vegetables which also have minerals and vitamins. Choosing whole foods is imperative in reducing sugar intake. These are free of sugar and help to cook from scratch, therefore completely missing the processed sugar in the food.
Switching to low sugar options like plain yogurt, eggs, and oatmeal is a good idea. The sauces, jams, and dips are the culprits as they are the unobvious member of sugar community which finds their way in each meal. Less consumption of these is recommended. Also, healthy snacks like nuts, dried fruits are a major source of protein and cut the sugar intake while being superfoods.
Another alternative is to use meal delivery services like Sun Basket that offers you customized meals where you can pick the recipes, share your dietary requirement and keep sugar out of the way. For more brief on the meal delivery service, here’s the Sun Basket – Review & Discount Coupon offered on your first order. This will help you get an understanding of how these meal delivery services can help you remove added sugar from your diet.
Lastly, while buying from the shelf of a supermarket, always read the label for the sugar content. The foods with a high percentage of sugar should be avoided. Above all, lack of sleep causes people to favor high-calorie, sweet foods over healthy foods. So, a night of sound sleep will help you eat less sugar.
Sugars can be addictive, but your will and determination will cut the high sugar intake. It is linked to increased appetite and hence weight gain. Introducing more protein and fat in our diet reduces appetite and cravings. If you are unable to cut the amount of sugar completely, natural sweeteners such as stevia, erythritol, and xylitol can help.