How much are too much-added sugars affect your health? – By Dr harold Gunatillake
Website: www.Doctorharold.com
Today, people are aware that sugar causes more health issues than saturated fats in foods. In the US, 8 out of 10 adults try reducing sugar. This refers to added sugars. Almost half of the added sugars in our daily diet come from one source- sugary drinks. Other sources include baked goods, candy, cereals, dairy products and desserts. The American Heart Association recommends limiting added sugar to 9 teaspoons daily for most men and six teaspoons for most women and children over 2.
What is the meaning of added sugars?
Added sugars are sugars, and syrups added to foods or beverages when processed or prepared. Naturally occurring sugars, such as those in fruit or milk, are not added sugars. Now let us find out the difference between natural sugar and added sugars.
Naturally occurring sugars are found in fruits (fructose) and milk (lactose). Added sugars include any sugars or caloric sweeteners added to foods or beverages during processing or preparation (such as putting sugar in your coffee or adding sugar to your cereal).
Foods containing natural sugars offer nutrients that keep your body healthy, provide fast yet stable energy, and keep your metabolism steady. Fruits, for instance, provide essential nutrients such as potassium, vitamin C and folate. Added sugars, on the other hand, are harmful in large quantities.
Can the body differentiate between natural and added sugar foods?
The human body does not differentiate between naturally occurring sugars and those added to foods. The metabolism of all carbohydrates follows the same pathway, yielding the core monosaccharides before absorption in the gut.
Regarding sugar being good for health, natural sugar or stevia is the best. They have many health benefits to offer apart from weight loss. It has all your body’s essential nutrients, vitamins, and minerals. At the same time, stevia is also known to be the best sugar for weight loss.
Does sugar make you fat or add calories?
Why is sugar bad for you? The problem with too much sugar is that it tends to mean that your diet is high in calories (energy), which can lead to putting on weight. Excess weight increases the chances of developing type 2 diabetes and heart and circulatory diseases.
Why should you restrict added sugar?
Too much-added sugar may put you at higher risk for:
Cardiovascular disease
Cognitive problems, including dementia and Alzheimer’s
Colon cancer, Diabetes, High blood pressure,
cholesterol and triglyceride levels,
Kidney disease, Liver disease, Obesity
Pancreatic cancer, Retina, muscle and nerve damage
So, what more do you want?
Too much-added sugar may cause:
Cavities/tooth decay, Inflammation, Overeating
Increased waist size
Weight gain
Skin ageing and wrinkles
What do you mean by empty calories, and what foods have empty calories?
if a food does not contain nutrients or if the calories from sugar and fats outweigh the nutrients found in the food, it’s considered a source of empty calories.
Many modern foods and drinks contain empty calories. These are calories that come from foods with little to no nutritional value.
The following foods are often considered to contain mostly empty calories and may lead to
body weight gain. These include:
Carbohydrate-based desserts, such as cakes, cookies, biscuits, doughnuts, muffins, granola bars, and more sugary drinks, including soda, energy drinks, and fruit juice candy bars, chocolate bars, and hard candies some meats,
including bacon, sausages, and hotdogs
some full-fat products, such as butter, shortening, and ice cream. Processed oils, such
as soybean and canola oil condiments, such as ketchup and barbecue sauce fast food, including
burgers, wraps, pizza, and more alcohol.
People can adopt a more healthful diet by ensuring that most of their foods are unprocessed
whole foods and looking out for empty calories.
In 2012, the United States Department of Agriculture reported that snacks provide almost one-third of a person’s daily empty calorie intake (32% for women and 31% for men).
People could reduce their empty calorie intake by lowering snacks and eating meals containing enough protein, whole-grain carbohydrates, and fibre .
Good Calories & Bad Calories: What Are You Supposed to Eat? -extracted from Healthy
Eating by Brynne Chandler Counting calories alone is a good start when formulating a healthy meal plan, but knowing how many calories you should take daily is only the beginning. All calories are a measure of
energy, but they are not all the same because different foods have different effects on your body. That’s why 100 calories of a glazed doughnut are not considered healthy, and 100 calories of an apple are.
Knowing which foods offer a bigger nutritional bang per calorie will help you make more intelligent and nutritious food choices.
I hope this video presentation will help you to choose the right foods with sensible calories for your future guidance.
Meanwhile, stay safe and goodbye for now.
