The paradox of Sugar: Sweet or sweet poison

Do you know that most of the things that we consume may not come to be seen as having added sugar but are actually forms of added sugar! Let's see what is added sugar and how it can harm us in many ways.

 

What is added Sugar? 

In simple terms it is sugar added to the food and beverages. 

Added sugars refers to sugars (and syrups) that are added to foods and beverages during processing, preparation, or consumption. These include sugars naturally present in honey, syrups, fruits juice concentrates, as well as sugars added to foods and drinks to enhance their sweetness. [R1], [R2]

healthline.com

Where to find added sugar? 

health.harvard.edu

Why added sugar is not good for you? 

Added sugars are considered unhealthy due to various reasons. Dr. Karunesh Kumar, seniour consultant at Indraprastha Apollo Hospitals, Delhi, strictly advises against packaged juice in early childhood to negate sugar dependency. [R3] 

Hers are the reasons why added sugars are not good for your wellbeing. 

Research has found that too much sugar can affect your health in many ways. 

1. Premature Death: A study found that those who drank two or more 8-ounce glasses of sugar-sweetened soda a day had a higher risk of dying for any reason than people who drank less than a than a glass each month. 
2. Inflammation: Consuming too much sugar also can increase chronic inflammation. 
3. Weakness: A study in the American Journal of Clinical Nutrition found that older adults who consumed more than 36 grams per day of added sugar were more likely to become frail compared to whose who consumed less than 15 grams daily. 
4. Obesity: One of the biggest threats from added sugar is weight gain. Foods with natural sugar - fruits and vegetables - also contain soluble fiber, which means our body digests the accompanying sugar more slowly. In comparison, added sugar lack fiber, so it's absorbed much faster. This can cause blood sugar levels to spike, leading to an insulin surge, which can increase hunger. -Dr. Sun. [R4]
5. Dental Decay: Sugar serves as food for harmful bacteria in the mouth. These bacteria produce acids that erode tooth enamel, leading to cavities and other dental issues. 
6. Mental Health: Research confirms an adverse effect of sugar intake from sweet food/beverage on long-term psychological health and suggests that lower intake of sugar may be associated with better psychological health. [R6]

How much added sugar?

• The American Heart Association (AHA) suggests a stricter added-sugar limit of no more than 100 calories per day (about 6 teaspoons or 24 grams) for most adult women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men. 
• The AHA also recommends a lower daily limit of added sugars for children ages 2-18 to less than 6 teaspoons or 24 grams per day, and sugary beverages should be limited to no more than 8 ounces a week. 

As is famous "Excess of everything is bad", so to excess of added sugar is not good for health. 

[R5]

R3: Indian-express epaper 09-06-24.