How Bad Is Sugar For You?
Sugar. This simple carbohydrate we all know and love is also known under the name “sucrose”, which is its scientific name. It occurs naturally in fruits, vegetables, and nuts as glucose and fructose.
Glucose and fructose, along with galactose, are the three building blocks that make up all forms of carbohydrates. They bond together to make more complex carbohydrates and no matter how complex carbohydrate is, to begin with, once it enters the body it will be broken down to these three simpler sugars: glucose, fructose, and galactose.
Carbohydrates are the body’s preferred source of energy because the majority of it comes from glucose, which fuels your brain, organs, and muscles, and is much needed for you to function and engage in all sorts of everyday activities. Carbohydrates, alongside fats and proteins, are essential macronutrients that provide energy.
Sugars are used in food production for a variety of reasons. They’re added to balance the acidity levels, help with the fermentation process and to bulk, and balance out the flavor, or to prevent foods from spoiling.
Sugar - The Sweet Danger
Sadly, the average consumption of sugar nowadays is much higher than what it should be. An average person should only be consuming up to 10% of the total calories from sugar.
This is not the case however as you will find that sugar, mostly coming from beverages (e.g. your favorite sweetened cup of tea, flavored coffee, fruit juices, or energy drinks), is the main source of added sugars in the standard diet across all age groups.
Sugar is making up almost half (47%!) of calories coming from added sugars. Snacks and sweets are the second sources of added sugars coming in at around 31%!
We’ve been told that everything is good in moderation, but what we must all be self-aware of is that what we eat will be determined by making conscious choices and establishing healthy lifestyle habits that are a better fit for our wellness, whilst helping us maintain a balanced and enjoyable diet.
Choosing healthier food options will definitely help us to achieve and maintain an ideal body weight whilst supporting nutrient adequacy.
Did you know that eating calorie-rich but nutrient-poor foods can lead to chronic inflammation and disease?
Carbohydrates in their most natural form are essential for the health of our central nervous system and to meet the nutritional needs of our bodies, we should eat a variety of whole-foods from all food groups in recommended, sensible amounts.
Too much sugar can create an imbalance in the body leading to weight gain, increased risk of obesity, and chronic diseases. In order to safeguard our health, we must look at our food choices, exercise routine, and our whole body's wellbeing.
Aside from internal organs failure, our teeth, skin, hair, and nails are all affected by how much sugar we consume, and if we were to add up our small daily treats, are we being honest with ourselves with regards to how much we are consuming?
Which Sugar Is OK?
Opt-in for naturally occurring sugars found in root vegetables, fruits, nuts, natural yogurt, and plant-based ingredients.
Limit your intake of sweetened processed foods, and stop eating and drinking excessive sugar in the form of man-made ingredients.
Swap sodas and sweetened teas for water (infuse it with fresh fruit if you’re still missing the sweetness!)
I don’t think we should cut out sugar completely, but I do think it should be eaten in moderation and it’s easy to blame sugar for weight gain when it’s the overall calorie intake that’s important to limit.
Sugar is not a superfood, but there are plenty of so-called ‘health foods’ that contain lots of added sugars in different forms that are not that healthy so please get into a habit of reading the labels.
Choose an overall healthy lifestyle and enjoy the occasional sweet treat without the overwhelming guilt.
Focus on eating healthy on a daily basis to feel amazingly energetic, with a clear mind!
If you enjoy reading my articles on wellness, please subscribe to my newsletter to get the weekly blog delivered directly to your inbox.
Oh, and drop me a comment on Instagram. I’d love to hear your thoughts!
