There is sugar all around us. It’s in our afternoon snack, our cosy dessert after a demanding day, and our coffee in the morning. Is there a bitter aspect to sugar, despite its sweetness?
Sugar can be a healthy component of a diet when used in moderation. On the other hand, excessive sugar consumption might be harmful to one’s general health. Being low in nutrients and high in calories, it’s frequently linked to weight gain and obesity. Furthermore, because sugar raises blood glucose and cholesterol levels, it can raise the risk of type 2 diabetes and heart disease.
Sugar is known to have a negative effect on dental health because it is a major cause of tooth decay. Based on certain studies, excessive sugar consumption may potentially have an effect on mental health. Because of these potential health risks, a lot of experts suggest monitoring your sugar intake and trying to consume fewer foods and beverages with a lot of added sugar.
However, this does not imply that the question of whether sugar is unhealthy for you has a clear-cut solution. Let’s unravel the complex facts of sugar and its impact on our health, regardless of whether you’ve ever thought (and unavoidably searched for) “is cane sugar bad for you?” or “is added sugar bad for you?” or something similar. Here, trained dietitians—including me—discuss the advantages and disadvantages of sugar.
What It happens If You Consume Too Much Sugar
Imagine yourself scarfing down that extra glazed doughnut and sipping a sweet frappuccino to wash it all down. For those without diabetes or other disorders that impair the pancreas or the body’s capacity to secrete insulin, your indulgence causes your pancreas to secrete insulin, a hormone that aids in the maintenance of blood sugar equilibrium in the body. Your body can react to this sugar excess condition and restore equilibrium for a lot of healthy individuals.
However, if you do this too frequently, your body may give up and cease reacting to insulin, which can be an indication of the onset of illnesses like diabetes and insulin resistance. These illnesses may make it simpler for your body to experience hyperglycemia, or elevated blood sugar, which can have a number of detrimental impacts on the body. High blood sugar can harm blood arteries and cause heart disease, stroke, renal disease, and poor blood flow if left untreated. Additionally, it is linked to nerve injury, which frequently causes discomfort or numbness in the hands and feet.
Frequent sugar overindulgence can also strain your liver, a condition known as non-alcoholic fatty liver disease that is often reserved for heavy drinkers. Additionally, it may cause a build-up of abdominal fat.
Recall that these adverse consequences are seen in usually healthy individuals only when sugar consumption is excessive, not when it is a treat occasionally included in a well-balanced diet. According to the American Heart Association, adult males should consume no more than 36 grammes of added sugar daily, while women should only consume up to 25 grammes.
Is Sugar Consumed Badly?
Consuming sugar as part of a balanced and healthy diet won’t harm you, despite what certain social media health influencers may claim. Despite the widespread belief that sugar is unhealthy, a balanced diet can include sugar in moderation and with awareness. Sugar can give the body the energy it needs for daily tasks when consumed in moderation. Furthermore, a small amount of sugar added to a healthy food that might use some sweetness could encourage consumers to take in vitamins and minerals that they might not have otherwise.
But not every sugar is made equally. There are various varieties of sugar, and each deserves special attention.
Is Sugar From Fruit Bad for You?
Fruit sugar, or fructose, is not intrinsically harmful, even if all sugar should be ingested in moderation. Fruits are a great source of fibre, antioxidants, and other vital nutrients that support general health. Fruit’s fibre also reduces the rate at which sugar enters your system, avoiding blood sugar spikes.
According to registered dietitian Lauren Harris-Pincus, MS, RDN, author of “The Protein-Packed Breakfast Club,” “the fructose found in fruit is not considered added sugar when consumed as part of the fruit, and the bonus is all of the vitamins, minerals, phytonutrients, and antioxidants that accompany it.”
Is Natural Sugar Health Hazardous?
“Natural sugar” simply refers to sugar that is present in fruits and foods in their natural state (e.g., whole grain pasta or brown rice). According to Harris-Pincus, you may consume very small amounts of micronutrients or have your blood sugar rise more slowly as a result of other meal elements, but these effects aren’t necessarily great enough to be deemed health benefits. In the end, MD Anderson Cancer Centre says that natural sugars are safe, but you should eat them as part of a healthy, balanced diet. However, other foods—processed foods, for example—also include added sugar, and these should be consumed more carefully and in moderation.
Is Brown Sugar Carcinogenic?
Granulated white sugar and molasses are combined to create brown sugar. Compared to ordinary white sugar, brown sugar has a richer flavour and colour due to the inclusion of molasses. There are two types available: light and dark. Because there is less molasses in the light brown variety, it has a softer flavour. Dark brown sugar, on the other hand, has a deeper, richer flavour since it contains more molasses. Brown sugar’s rich, nuanced flavour makes it a popular ingredient in baking, sauces, and marinades.
“Brown sugar provides a unique flavour and texture that may complement certain foods better than other sugar options,” states Harris-Pincus. However, “it’s all about the company it keeps,” she cautions. Consuming large quantities of brown sugar could not be good for your general health. However, in a healthful meal, a small amount is probably OK.
The detrimental effects of excessive sugar consumption on health are well-documented and multifaceted. From contributing to obesity and diabetes to increasing the risk of heart disease and dental problems, sugar poses a significant threat to overall well-being. Understanding these dangers and taking steps to reduce sugar intake can lead to better health outcomes and a higher quality of life.
Reducing sugar consumption involves making informed dietary choices, reading food labels carefully, and being mindful of the addictive nature of sugar. By prioritizing whole, unprocessed foods and limiting the intake of sugary beverages and snacks, individuals can take proactive steps towards better health. The effort to reduce sugar intake is not just a personal choice but a necessary step for public health, aiming to curb the rising tide of sugar-related health issues.