We are all familiar with the word sugar and what it is. Almost everyone consumes sugar on a daily basis. Some people eat it in moderation, some cross the limit while there are also people who don’t even know what the limit is.
We take sugar from different things like tea, coffee, cookies, soda, cakes, snacks etc. Almost all edible things have sugar. So is sugar good for health? Continue reading to find out.
Types of sugar:
1. Natural Sugar: This type of sugar is present naturally in the fruits. It is easily metabolized by the body.
2. Artificial Sugar: This is a man made sugar which is very difficult for the body to metabolize. It is also called added sugar.
When sugar which you consume from processed foods or directly enters the body it breaks down very fast and enters the blood stream. If you do not do any physical exercise then you end up storing it as a fat which is not good.
If you consume it before or after a workout then your body can utilize the sugar in the blood stream and will not store it as a fat. So if your are indulged in physical activities then sugar will not pose much problem for you.
But if you are someone having a lifestyle with no physical activity then sugar will cause you a lot of damage.
Sugar overdosing is the biggest problem in today’s lifestyle. Almost all the products in the market have either excess sugar or excess salt (high sodium levels).
Sugar works as a drug, it is highly addictive just like other drugs like heroine. When you consume sugar on a regular basis then your body gets addicted to it and your brain starts forcing you to consume more sugar. Thus it becomes and endless cycle which is very difficult to escape from sugar craving.
Health problems caused by sugar:
- Diabetes Type-II
- Insulin Resistance
- Blood Pressure
- Heart Problems
- Chronic Diseases
- Weakens immune system
- Chromium deficiency
- Tooth decay
- Accelerates ageing
- Increases stress
Human body is not made to metabolize the artificial sugar which is present in processed foods and also white sugar. Slowly it damages the organs and starts making you obese. Most of the obese people now-a-days are suffering from sugar abuse.
Safe amount of Sugar per day:
- If you are thinking how much sugar should you eat in a day? Then here is the answer for you.
- Men: 150cal/day. For men sugar consumption should be restricted to 150cal per day.
- Women: 100cal/day. While for women safe dosage of sugar intake is 100cal per day.
Lets break is down further.
So for men it is 37gm (7tea spoons) while for women the safe number is 25gm (5 tea spoons).
1 Table spoon= 15gm 1 Tea spoon= 5gm
If you do regular workout then even if you consume 50-60gm sugar then also it is fine because during workout body first burns out the sugar present in the body.
Safe limit of sugar for obese or overweight:
- You should consume sugar in moderation i.e. 10g/day.
- As you already have a lot of sugar in the body which is being converted into fat.
What foods to avoid?
All the processed products contain excess sugar which is artificial sugar or added sugar. You should stay away from such products like:
- Soda or cold drinks
- Packed juices, milk
- Candies or cookies
- Sweets, chocolates, pasteries, cakes etc.
Different names of sugar present in processed food’s label:
Whenever you go to the market to buy a product check the ingredient label of the product. Companies put different names to sugar to confuse you. So if the ingredients list contains any two or more names of sugar together from the list below then do not buy that produce as it is very high in sugar.
Even if a single ingredient is present it should be within the sugar dose limit.
- High Fructose Corn Syrup
- Dehydrated Cane Juice
- Cane Sugar
- Raw Sugar
- Coconut Sugar etc.
Sugar present in Fruits:
Fruits contains natural sugar in the form of fructose which is good for the body because your body easily metabolizes it. In addition to sugar you also get a lot of micro nutrients like vitamins and minerals from the fruits. We also get fiber and enzymes from fruit.
Keep the sugar from fruits within the limit given above i.e between 30-40gm. If you increase too much fruit intake then the carbohydrates present in fruits are broken down to glucose and further stores in the form of glycogen.
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