The impact of Added sugar on health and How to Reduce Added Sugar Intake

Introduction:

Sweet life:

Everybody wants to take sweet items. Everybody wants to be sweet in life not in body. Imagine a person who has more glucose in their blood is considered to have diabetes. Increases adverse events on other organs. Without sugar body doesn’t work, every organ needs sugar for fuel for metabolic functions.

Glucose levels are excess in the blood. More sugar increases the complications of the body. High sugar impacts on body with diabetes, cardiovascular disorders, neurological disorders, and other chronic diseases. Now we will discuss how sugar impacts health and how can we control it.

Difference between natural sugars and added sugars:

Do you have a habit of taking added sugars? Having a habit of taking ready-made drinks most effected to the body. Take only natural and organic fruit juices. We should understand the terms natural and added sugars difference and their health impact. Nowadays more accessible for sweetener items. Widely available readily sweeteners sugars with preservative-added items. Commonly we used to drink in packets, bakery items.

Which is not natural sugar and is not good for health. Added sugars increase the pre and post-prandial sugar levels. Absorption of natural sugars very fast. Added sugars show an impact on the formation of more AGE (Advanced Glycation End products). For better health impact please go for natural fresh juices. This will give more benefits by providing, good sugars, no chance of being overweight, and doesn’t show an impact on AGE formation

Sugar impact Body:

We need sugars for the body, only issue is the overconsumption of sugar is the only issue. Higher sugar impact on health. Continuously overconsumption of sugar damages our organs. It may damage, the heart, brain, blood vessels, and pancreas and lead to obesity and more. It causes reasons for metabolic and endocrine disorders.

Over time sugar slowly damages the organs. Our health is in our hands, regular precautions help us to improve our health. The current lifestyle is very difficult to follow. The most bitter truth is, that we know that we can control diabetes by lifestyle and food habits. Sometimes we need treatment and lifestyle. Sometimes are not able to manage diabetes by lifestyle and food, need to opt for medication. Diabetes will slowly damage our organs.

Sugar hides in:

Added sugars may hidden in different types of foods. Careful selection is needed. Already we know that natural sugars and added sugars are widely available for us. Added sugars mixed with some items to enhance flavor and mask the taste of the product.

• Caramel is one of the products used in bakeries. It is used to add desserts to give extra flavor, this caramel is prepared at different levels of the heating process.
• Looking for protein bars there will be added sugars to mask the protein bars taste.
• Some non-dairy products with added sugar.
• You may be tempted by preserved fruits and jams. They have hidden sugars for long-term preservation and to give extra flavor to the items
• Some drinks widely available have a lot of added sugar, and packed drinking drinks are available in the market. They have a lot of sugars added to high sweetness.

Everyday Sugar Limits: More consumption measurement?

Added sugars are much more fast absorption. Natural sugars have very delayed absorption. Added sugars are more rapidly absorbed. Men should have daily 36 grams of added sugars in their consumption and women have 25 grams of added sugars.

AddedSugar consumption AHA

Tips to Minimize Sugar Consumption:

Several studies are suggesting us minimization of sugar intake beneficial to health.

What is LNCS? This is an idea of the reduction of sugar intake. In this concept focusing on maximum intake of the sugar intake. You know Different studies conducted on the concept of LNCS (Low and Low calories Sweeteners). This concept helps people reduce weight, and control diabetes, artificial sugars, and hidden sugars in bakery beverages. Most frequently, those who are taking that added sugar beverages, are people most affected by obesity, and diabetes-related issues. Replacement of hidden and added sugar intake is water intake high is the best alternative.

Conclusion:

Try for the best healthy habits. Reducing sugar intake makes lot of impact on long-run health. This habit more benefits for healthy life. As this article suggests minimize the sugar intake, Limit the added sugars, and Emotional control taking sugars containing foods.

References:

1. Kerri M Gillespie, Eva Kemps, Melanie J White, The Impact of Free Sugar on Human Health—A Narrative Review, Nutrients. 2023 Feb 10;15(4):889. doi: 10.3390/nu15040889
2. Clara R Freeman 1, Amna Zehra 1, Veronica Ramirez, Impact of sugar on the body, brain, and behavior, Front Biosci (Landmark Ed), 2018 Jun 1;23(12):2255-2266, doi: 10.2741/4704.
3. Tamaeh Monteiro-Alfredo, Beatriz Caramelo, Distinct Impact of Natural Sugars from Fruit Juices and Added Sugars on Caloric Intake, Body Weight, Glycaemia, Oxidative Stress and Glycation in Diabetic Rats, Nutrients, 2021 Aug 25;13(9):2956, doi: 10.3390/nu13092956.
4. https://www.mdanderson.org/cancerwise/how-many-grams-of-added-sugar-should-you-have-per-day.h00html#:~:text=How%20many%20grams%20of%20added%20sugar%20should%20we%20eat%20each,of%20added%20sugar%20a%20day.
5. Hope Warshaw, Steven V Edelman, Practical Strategies to Help Reduce Added Sugars Consumption to Support Glycemic and Weight Management Goals, Clin Diabetes,2021 Jan;39(1):45-56, doi: 10.2337/cd20-0034.