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Sugars are nothing but carbohydrates in general, they can provide energy when consumed. But how much should we consume, or should we consume at all? Let’s find out.
Natural Sugars Vs Added Sugars.
There are naturally occurring sugars, which we can naturally find in foods such as fruit, milk etc. Then there are added sugars which include any sugars or sweeteners that are added to foods and drink during processing. When we read total sugars on food labelling, it means addition of both.
Added sugar in small amounts is okay to consume, but our body does not actually need it to function. They just add to our daily calories’ intake and provide no nutrients. It is recommended that men consume no more than 9 teaspoons of added sugar per day, while women should limit their intake to 6 teaspoons per day. Natural sugar is present in fruits, vegetables, milk etc. are not harmful, generally it is recommended to eat 5 servings of fruits and vegetables a day.
Differences among Various Sources of Sugar – Refined Sugar, Jaggery, Palm Jaggery, Honey
Refined sugar is processed so much that there is no nutrient left and they have more Glycemic Index i,e ranking carbohydrate-containing foods based on how slowly or quickly they are digested and increase blood glucose levels over a period. Lower GI foods cause a slower rise in blood sugar, promoting better blood sugar control. Sugar has a GI of 60.
Palm Jaggery is a natural sweetener derived from the sap of palm trees. It has a GI of around 35. Sugarcane jaggery has a GI of 84, which is higher than refined sugar, but as compared to sugar it has little more nutrients, helps combat oxidative stress and aids digestion.
Honey has a GI of 58, it can raise your blood sugar but not as quickly as refined sugar. Honey is sweeter than sugar and a small quantity can make food sweeter quickly. WHO advises not to give honey to infants below the age of 12 months, due to the risk of infant botulism, a rare but potentially life-threatening disease.
Health Risk of Added Sugars
Added sugar is the main reason of many existing diseases in our nation and around the globe. Too much added sugar in the diet leads to increased risk of a variety of chronic diseases including obesity, cardiovascular disease, diabetes and non-alcoholic fatty liver disease (NAFLD) as well as cognitive decline and even some cancers. India is often referred to as the ‘Diabetes Capital of the World as it accounts for 17% of the total number of diabetes patients in the world. High added sugar consumption can eliminate the good bacteria in the gut which in turn causes many gut issues.
Increase in Sugar Consumption due to Changing Lifestyles
From ketch up, sauce, fruit juice to chocolate milk which sell on every small shop around us have added sugar. It is almost omnipresent. The shelf life of refined sugar is high, and it is cheap, which is one of the reasons it is used the most. Most of us want something quick and accessible for snacking in our busy lives and we end up eating packed food items which generally have added sugar. Unknowingly we end up consuming more sugar than we need.
Eating sugar rich food triggers our “feel good” Harmone, which is dopamine levels, making us want to keep eating and craving sugary items. We get stuck in this loop.
We have access to a wealth of information, allowing us to teach future generations and our children healthy eating habits. For our elderly family members, we can provide nutritious foods instead of sugary options, ensuring they receive the best possible care.
Tips to Reduce Sugar Intake
Reducing sugar in daily tea or coffee can make a huge difference. We can have sugarless teas or switch with palm jaggery but not more than 1 teaspoon. Packed food items have a lot of added sugar, consciously buying food items with less or no added sugar on the label will help reduce sugar intake.
Using fruits, nuts and other natural food items as snacks will not only give you nutrients but also help reduce eating more packed items as they digest slowly and do not make you hungry easily. Replacing fruit juices with real fruits is one of those habits we need to inculcate in our routine. Slowly but steadily making one habit change at a time can help us live a better and healthy life.
Conclusion
In conclusion, reducing sugary food consumption is crucial for maintaining overall health and well-being. Excessive sugar intake is linked to numerous health issues, including obesity, diabetes, and heart disease. By choosing healthier alternatives and promoting balanced diets, we can improve our quality of life, support the well-being of future generations, and ensure that our elderly loved ones enjoy a healthier, more vibrant life. Making mindful dietary choices today lays the foundation for a healthier tomorrow.
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