The Hidden Dangers of Added Sugar
Read on to know more about the hidden dangers of added sugar and why it is crucial to reduce our intake for the sake of our overall well-being.
Sugar has become an integral part of our modern diet, and it is present in many of the foods and beverages we consume daily. While small amounts of natural sugars found in fruits and vegetables can be part of a balanced diet, the real concern lies in the excessive consumption of added sugars.
Weight Gain and Obesity
One of the most evident dangers of added sugar is its contribution to weight gain and obesity. Sugar-sweetened beverages like packaged juices and milkshakes, instant soups, flavored yogurt, and malted drinks are loaded with fructose, a type of simple sugar. Consuming excessive fructose leads to an increase in calorie intake without providing essential nutrients, leaving us feeling unsatisfied and craving more food. This can lead to overeating and the accumulation of visceral fat, a kind of deep belly fat associated with conditions like diabetes, and heart disease.
Increased Risk of Type 2 Diabetes
The consumption of added sugars has been strongly linked to an increased risk of developing type 2 diabetes. Regularly consuming sugary foods and beverages causes a rapid rise in blood sugar levels, putting a strain on the body’s insulin production and response. Over time, this can lead to insulin resistance, a condition in which the body’s cells become less responsive to insulin, resulting in elevated blood sugar levels and an increased risk of developing type 2 diabetes.
Negative Impact on Heart Health
Studies have shown a direct correlation between high sugar intake and poor heart health. Excessive consumption of added sugars can lead to an increase in blood pressure, triglyceride levels, and LDL (bad) cholesterol, all of which are risk factors for cardiovascular diseases such as heart attacks and strokes. Additionally, a high-sugar diet often leads to atherosclerosis, a disease characterized by fatty, artery-clogging deposits.
Dental Problems
We all know that consuming too much sugar can lead to tooth decay, but the impact of added sugars on dental health goes beyond cavities. Harmful bacteria in the mouth thrive on sugar, producing acids that erode tooth enamel and lead to gum disease.
Fatty Liver
Large amounts of added sugar in the form of fructose overload your liver, leading to nonalcoholic fatty liver disease (NAFLD). It’s a condition characterized by excessive fat buildup in the liver.
Negative Effects on Mental Health
Research suggests that a high-sugar diet may increase the risk of depression and worsen symptoms in individuals with existing mental health conditions. The rapid spikes and crashes in blood sugar levels caused by excessive sugar consumption can lead to mood swings, fatigue, and decreased cognitive function.
The American Heart Association recommends children and teens should consume less than 6 teaspoons or 24 grams of added sugar per day. It’s same for the adult women also.
However, adult men should consume less than 9 teaspoons or 36 grams of added sugar per day.
Spotting the Hidden Sugars
Read food labels
Be mindful of hidden sources of added sugars by reading ingredient lists. Look for alternative names for sugar, such as high fructose corn syrup, fructose, maltose, dextrose, and sucrose. It’s just another type of sugar.
Choose whole foods
Opt for whole foods like fruits, vegetables, and whole grains that contain natural sugars and are accompanied by fiber, vitamins, and minerals. These foods provide a healthier and more balanced source of energy.
Limit sugary beverages
Sugary drinks, including soda, fruit juices, and energy drinks, are some of the biggest sources of added sugars. Opt for water, herbal teas, or homemade fruit-infused water instead.
Practice mindful eating
Pay attention to your body’s hunger and fullness cues. Emotional eating and mindless snacking often lead to excessive sugar consumption. Choose healthier alternatives like fresh fruits or nuts when cravings strike.
World Obesity Atlas 2023
The global study predicts that within 2035 more than half of the global population will be living with obesity.
India is predicted to have more than 27 million obese children by 2030, representing 1 in 10 children globally.
India ranks third after the US and China having the highest number of overweight people in the world.
What Experts Saying
Dr. Arun Gupta, child health activist and convener of the public health advocacy group Nutrition Advocacy in Public Interest (NAPi), says that some brands sell ultra-processed food with attractive packaging and false promises like added minerals and vitamins. It draws customers to buy products as an alternative to normal, home-cooked food.
However, the list of ingredients at the back of the pack is incredibly hard to read. Also, these are based on the ‘per serve’ of 100ml/gm instead of the total quantity of the product.
Conclusion
Ecuador, Chile, Mexico, and Israel have taken significant steps for a front-of-the-label packaging regulation that clearly mentions products high in sugar, sodium, and fats.
By being aware of the hidden dangers of added sugar and taking proactive steps to reduce our consumption, we can protect our health and well-being. Making informed choices and embracing a balanced, whole-food approach will not only benefit us individually but also contribute to a healthier society as a whole.
Live a healthy life by cutting SUGAR from your diet as much as possible.
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