Consumption of sugar is common nowadays, but its presence in high amounts in the diet increases the risk of various diseases.
Consumption of sugar is common nowadays, but its presence in high amounts in the diet increases the risk of various diseases.
This is the reason why medical experts advise to consume less sugar.
But this advice does not mean to eliminate all sweets from the diet, because this is impossible and harmful to health.
Our body needs some amount of sugar every day for energy and it comes from natural foods like fruits, vegetables, milk and grains.
Experts mainly recommend avoiding certain types of sweeteners, such as refined and processed sugars, commonly found in soda, ice cream, and many other similar products.
Avoiding such sweets has several benefits because the extra calories in sugar do not provide any additional nutrition to the body or health, but are termed empty calories, as they lead to weight gain and other medical problems.
1 Healthy body weight
Consuming too many calories (regardless of the source) can lead to weight gain, but eating too much sugar in the diet means you’re taking in more calories than you need throughout the day.
This results in weight gain as well as fat around the belly and waist which is detrimental to health.
2 Fat in the blood is reduced
If you are overweight, you are likely to have higher levels of blood cholesterol, which is a type of triglyceride fat in the blood.
Reducing sugar intake leads to weight loss, which improves cholesterol levels.
The risk of heart disease is reduced
High levels of fat in the blood increase the risk of heart disease
This results in weight gain as well as fat around the belly and waist which is detrimental to health.
3 Fat in the blood is reduced
If you are overweight, you are likely to have higher levels of blood cholesterol, which is a type of triglyceride fat in the blood.
Reducing sugar intake leads to weight loss, which improves cholesterol levels.
The risk of heart disease is reduced
High levels of fat in the blood increase the risk of heart disease.
Reducing sugar intake lowers fat levels and halts body weight gain, which reduces the risk of heart disease.
4 Teeth are better
Sugar is the primary food source for the growth of bacteria in the mouth, which increases the risk of tooth decay.
Reducing sugar intake, especially avoiding sugary drinks, helps improve dental health.
The risk of various diseases is reduced
People who consume large amounts of sugar are at increased risk of diabetes, heart disease, high blood pressure, liver disease and other serious illnesses.
So it is possible to significantly reduce the risk of these diseases by reducing the consumption of sugar.
5 Physical energy improves
Consuming foods high in sugar causes insulin levels to rise, which boosts body energy for a while, but then suddenly drops very quickly.
That is, sugary energy drinks etc. can increase energy for some time, but then it suddenly disappears, which leads to feelings like fatigue, weakness and sleepiness.
6 Digestive system is healthy
High consumption of sugar is detrimental to gastrointestinal health as it has negligible fiber content.
Fiber is the nutrient that fuels the billions of beneficial bacteria in the gut.
In contrast, consuming too much sugar increases the amount of harmful bacteria and can cause problems like bloating, flatulence and constipation.
Sleep is affected
Sugary foods affect sleep-promoting hormones, leading to poor sleep quality and an increased risk of various diseases.
Lack of sleep increases the desire to eat sweet things and this results in a cycle of more sweets and poor sleep.
7 Improves skin health
Consuming too much sugar increases inflammation in the body, which makes acne more visible on the skin.
Excess sugar consumption also increases insulin levels, which results in more oily secretions and clogged pores, while increasing the number of acne-causing bacteria.
Similarly, excessive consumption of sugar activates a process called glycation in the body.
During this process, sugar molecules attach to the skin’s elastic fibers and collagen, weakening them.
This leads to wrinkles or premature aging.
How much should be used?
According to experts, less than 10 percent of calories in a balanced diet should come from sugar.
According to the World Health Organization, a maximum of 5 to 10 teaspoons of sugar should be consumed per day.
Similarly, excessive consumption of sugar activates a process called glycation in the body.
During this process, sugar molecules attach to the skin’s elastic fibers and collagen, weakening them.
This leads to wrinkles or premature aging.
How much should be used?
According to experts, less than 10 percent of calories in a balanced diet should come from sugar.
According to the World Health Organization, a maximum of 5 to 10 teaspoons of sugar should be consumed per day.
