What is Sugar ?
Sugar is the generalized name for sweet, short-chain, soluble carbohydrates, many of which are used in food. They are carbohydrates, composed of carbon, hydrogen, and oxygen.The bitter truth
The typical Indian diet consists of foods that are rich
in carbohydrates, such as white rice, potato, white bread, and sugary
snacks and beverages. Even though sweet or starchy carbohydrates provide
energy to the body, excessive consumption can lead to various
diet-related problems such as cardiac trouble, obesity, diabetes, tooth
decay, metabolic disorders, nutritional deficiencies and even cancer.
One
of the most worrisome carbohydrates that we have begun to consume more
than we should is sugar. Over the last five decades, sugar consumption
in India has risen from five per cent of the global production to 13 per
cent. India has become the world’s biggest sugar consumer today,
consuming one-third more sugar than the entire European Union and 60 % more
than China!
At around 20 kg, our per capita sugar consumption is still below the global average of 25 kg but is growing at a fast clip.
Not only does the average person underestimate just how much sugar they consume, many asume that sugar's effect on the body is purely weight-related. In truth, weight loss & weight management are just two reasons to decrease sugar in the diet. The key is to understand exactly how sugar, both simple table sugar & high-fructose corn syrup, affects the human body from head to toe.
Affect of Sugar on different systems in the human body:
- BRAIN: Impairs memory - Researchers at UCLA(University of California, Los Angeles) have found that fructose may actually damage memory and slow learning. Also sugar can affect connections in the brains & detrimental effect on brain functions. Click here to view the video on how sugar affects the brain
- BRAIN, STOMACH: Increases Appetite - While it's true that sugar is little more than empty calories that have a tendency to add up to extra pounds on the scale, researchers are also finding that it may trigger you to eat even more calories !! Fructose may actually increase appetite by interfering with the body's satiety hormones.
- MOUTH: Creates a breeding ground for bacteria - Even if you brush, floss, and rinse, if you eat sugar you may be dong some serious damage to your teeth and gums. Eating sugar increases the acidity in your mouth creating a perfect environment for bacteria. These increased bacteria can wreak havoc on tooth enamel and cause plaque and gingivitis that may even progress to periodontal disease.
- CIRCULATORY SYSTEM: Increases risk of heart disease - New research is showing that sugar can have a big impact on heart health as well. At certain levels sugar intake may even double the risk of heart diseases. Hypotheses for this increased risk include sugar's effect on weight, blood pressure, triglycerides and even a negative impact on insulin. Chronically high blood sugar levels put an enormous strain on the vascular system and damage the lining of arteries, making them thick and hard.
- HEART, JOINTS: Increases joint inflammation - Chronic inflammation caused by processed sugars and other refined carbohydrated has been shown to have various negative effects on the body from increased risk of heart disease to muscle & joint pain.
- PANCREAS: Increased risk of developing diabetes - Until recently there was limited evidence that sugar played a direct role in diabetes. After examining sugar availability in the food supplies and diabetes rates in the population of 175 countries, scientists found a direct correlation between rising levels of sugar in the food supply and rising rates of diabetes, independent of obesity rates. Consuming a diet rich in white sugar and other refined carbohydrates forces the body to increase the production of insulin. Eventually, the body cells develop insulin resistance and blood sugar levels shoot up. Many people go on to develop Type 2 diabetes.
- ENTIRE BODY: Affects energy levels - Simple carbohydrates, like sugar, are processed quickly by the body and cause blood sugar to spike and then crash. As blood sugar crashes, so does energy. On the other hand, complex carbohydrates, like whole grains, are processed slower by the body for steady and long-lasting energy.
The extra calories provided by refined carbohydrates are
converted into fat cells and contribute significantly to the obesity
epidemic. Obesity has been linked to diseases such as diabetes, cancer,
fatty liver disease, and dementia and heart problems. Experts say that,
while it is inadvisable to avoid sugar totally, its consumption should
be kept below the threshold where it turns toxic.
The National Institute
of Nutrition, Hyderabad, recommends a sugar intake of not more than 20
to 25 gm a day for normal adults. To achieve this, one needs to avoid
processed foods rich in sugar like soft drinks, sugary beverages like
coffee and excessive over-the-table use of sugar. Just one can of soft
drink contains eight teaspoons of sugar, or 130 calories!
While
obesity and related disorders are increasing in India, data shows a
decline in the total per capita calorie intake of Indians over the past
few years. This is a clear indication that the cause of obesity is not
merely an imbalance of nutrients but also a sedentary lifestyle. Our
goal should be complete lifestyle management with healthy dietary
concepts along with regular physical activity.
Click here for the complete infographic on How Sugar affects your body
SOURCES:
Thanks TNG :) it's very informative ..
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