The Truth About Sugar - The Good and The Bad

Posted on September 21, 2022  •  5 minutes  • 896 words

Introduction

Sugar is often vilified as the root of all dietary evil, but the truth is that it’s not all bad. In fact, sugar can be part of a healthy diet when consumed in moderation.

In recent years, sugar has been getting a bad rap. And for good reason.

The biggest problem with sugar is that it’s often consumed in large amounts in processed foods.

When you eat a lot of sugar, it can lead to weight gain, obesity as it provides empty calories that can contribute to an increase in overall calorie intake. This can also lead to insulin resistance, type 2 diabetes, non-alcoholic fatty liver disease and an increased risk for heart disease.

Sugar is also a major contributor to tooth decay as it can promote the growth of bacteria in the mouth that can lead to cavities.

Consuming too much sugar can also cause spikes in blood sugar levels, which can lead to feelings of anxiety, irritability, and fatigue.

What’s more, sugar is highly addictive. Once you start eating it, it’s hard to stop. And the more you eat, the more you crave.

What is sugar?

Sugar is a type of carbohydrate that the body uses for energy. There are different types of sugar, including:

• Glucose: This is the sugar that is found in the blood and is used by the body for energy.
• Fructose: This is the sugar that is found in fruits and honey.
• Sucrose: This is the type of sugar that is found in table sugar and is made up of glucose and fructose.
• Lactose: This is the sugar that is found in milk and is made up of glucose and galactose.
• Maltose: This is the sugar that is found in beer and is made up of glucose and maltose.

Why sugar causes diabetes?

There are two main types of diabetes – type 1 and type 2. Type 1 diabetes is caused by the pancreas not producing enough insulin. Type 2 diabetes is caused by the body not responding properly to insulin.

Sugar causes diabetes because it raises the level of glucose in the blood. Glucose is a type of sugar that the body uses for energy. When the level of glucose in the blood is too high, it can damage the body’s organs, including the pancreas.

The pancreas is a small organ that produces insulin, a hormone that helps the body use glucose for energy. When the pancreas is damaged, it can’t produce enough insulin. As a result, the body can’t use glucose properly, and the level of sugar in the blood becomes too high.

When you eat high amounts of sugar, blood levels of it raises. In response to it, the pancreas tries to make more insulin to keep the sugar levels low. This can lead to damage of pancreas. Also the cells of the body start reducing the number of insulin receptors on them as the insulin levels rises. This leads to insulin resistance. All these factors lead to Diabetes Mellitus.

Over time, high blood sugar can lead to serious health problems, such as heart disease, stroke, blindness and kidney disease.

Is Sugar always bad?

Sugar itself isn’t the villain. Our bodies need sugar to function properly. Sugar is a source of energy and it helps us absorb nutrients. It’s also important for brain function.

The key is to consume sugar in moderation and to get it from natural sources like fruits and vegetables. When you do that, you can enjoy the benefits of sugar without the negative consequences.

Here are some tips for how to do that:

1. Choose fruits and vegetables as your main sources of sugar.

Fruits and vegetables are healthy sources of sugar because they also contain fiber, vitamins, and minerals. Fiber helps slow down the absorption of sugar into your bloodstream, which helps prevent spikes in blood sugar levels.

2. Limit processed foods and drinks.

Processed foods and drinks are often high in sugar. If you do consume them, be sure to read the nutrition label to see how much sugar is in each serving. And limit your intake to moderate amounts.

3. Be aware of hidden sugars.

Many foods contain hidden sugars, so it’s important to read food labels carefully. Watch out for sugar-sweetened beverages, condiments, and processed foods.

4. Enjoy sugar in moderation.

Sugar can be part of a healthy diet when consumed in moderation. When you do indulge, be sure to balance it out with healthy foods and drinks. And remember that moderation is key.

In general, it is best to limit sugar intake and to focus on consuming more whole, nutritious foods.

How much sugar should you eat per day?

The recommended dietary allowance (RDA) for sugar is 90 grams per day for adults. This includes all forms of sugar, such as those found in fruits, vegetables, honey, and table sugar. The RDA is based on the average daily intake of sugar by Americans, which is about 77 grams per day. However, the American Heart Association (AHA) recommends that people consume no more than 25 grams (about 6 teaspoons) of added sugar per day.

Conclusion

Hope you got an idea of the benefits and adverse affects of sugar. Try to incorporate these suggestions in your daily life. Thanks for reading. Share this post to your friends and family.

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