Reducing Sugar From Your Diet
Excessive amounts of sugar in your diet can be lead to all sorts of health issues. Top sources of sugar-packed foods are – cookies, biscuits, soft drinks, packaged fruit juices, ketchup, soups, flavoured yogurt, refined cereals, and candy. As we consume these foods every day, we end up consuming exceedingly large quantities of added sugar without actually noticing it.
5 Reasons Why Sugar Is Bad For You
- Diabetes mellitus: Sugar's impact on the blood sugar profile is well documented. Eating large quantities of sugary as well as packaged foods causes considerable and erratic spiking of the blood glucose level. Cutting back on sugary foods ensures that there are no oscillations in the blood glucose level and also helps in the successful management of diabetes.
- Heart disorders: There is a strong association between a high-sugar diet and development of heart diseases(1). When you are hooked on to sugar, you are more susceptible to hypertension, elevated levels of cholesterol, heart attack and stroke. Sugar which does not get converted to energy, transforms into fatty acids that become triglycerides. Raised levels of triglycerides increase your risk for heart diseases.
- Weight gain: Food loaded with sugar tends to be higher in calories without any nutritional benefits. Reducing the amount of sugar you consume helps you shed unsightly weight. Sugar encourages storage of fat. Instead of devouring junk food when hungry, try to step up your intake of protein-packed, fibre-rich and low GI complex carbs – these are low in calories, brimming over with nutrients and keep you feeling fuller for longer.
- Teeth decay: Naturally-occurring bacteria in the mouth thrive on sugar. When sugar from the food adheres to the surface of your teeth, the bacteria utilize the sugar to multiply. Eventually, plaque builds up, which eats away at the tooth enamel, causing cavities and tooth decay. If you want your teeth bright and shiny, cutting back on sugar is very vital.
- Unhealthy aging skin: Fluctuations in the blood glucose level leads to breakouts, acne and a dull-looking, rapidly aging skin. Sugar tends to dehydrate the skin and causes puffiness. Restrict your consumption of sugar and ensure that you eat plenty of fresh fruits and leafy greens and stay well hydrated – it’ll help you achieve a fresh and radiant skin.
How much sugar is okay?
The Institute of Medicine that decides the Recommended Dietary Allowances for nutrients has not stated a formal number for sugar. WHO recommends that In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy intake A reduction to less than 5% of total energy intake would provide additional health benefits. Free sugars includes all sugars added to foods or drinks by the manufacturer, cook or consumer, as well as sugars naturally present in honey, syrups, fruit juices and fruit juice concentrates (2).
Sugar which occurs naturally in foods such as fresh fruits, cereals, and dairy is a better option. Consuming whole foods containing natural sugar is better as your body digests natural sugars slowly, giving your cells a stable and sustained supply of energy.
Are natural sweeteners recommended?
Natural sweeteners such as stevia contain almost zero calories. People who opt for stevia, do so because they want to lose some weight or they’ve been advised to embark on a low-sugar diet. For a lot of people, stevia can help in doing this. It’s a good idea to pick a low-calorie sweetener to add to your desserts if you hanker for sugary treats often. Tata NX Zero Sugar is an excellent option; it is made from stevia herb. It has a low Glycaemic Index and is ideal for diabetics, the health-conscious, and those who wish to lose weight.
Focusing on the benefits, that eliminating sugar from your diet will help you achieve to stayed you devoted to your plan of reducing sugar from your diet!
- A Low Glycemic Diet Significantly Improves the 24 h Blood Glucose Profile, Diabetes Care, 2003.
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