Sugar is naturally present in all foods containing carbohydrates, such as fruits and vegetables, grains, and dairy products. Consuming whole foods containing natural sugar is okay. Plant foods also contain high amounts of fiber, essential minerals and antioxidants, and dairy products contain protein and calcium. Sugar has a very technical definition:
“any of the class of soluble, crystalline, typically sweet tasting carbohydrates found in living tissue and exemplified by glucose and sucrose.”
This definition categorizes many types of carbohydrates and doesn’t really clarify what most people mean when they talk about sugar. So, we’re going to simplify it by explaining sucrose, which is the name for common table sugar. Sucrose is a sugar made up of two molecules, glucose and fructose. The different types of sugar that we find in our food are mostly made up of these two molecules, just in different proportions.
Positive And Negative Impact
Consuming too much added sugar can raise blood pressure and increase chronic inflammation, two pathological pathways leading to heart disease. Excessive consumption of sugar, especially in sugary drinks, also contributes to weight gain by causing your body to turn off its appetite control system, as liquid calories are not as satisfying as calories from fat. solid foods. This is why it is easier for people to add more calories to their regular diet when consuming sugary drinks.
One recent study found that sugar may even help improve memory and performance in older adults. Researchers gave participants a drink containing a small amount of glucose and asked them to perform various memory tasks. Other participants were given a drink containing artificial sweetener as a control. They measured the participants’ levels of engagement, their memory score, and their own perception of how much effort they’d applied.
IS SUGAR FATTENING?
Whether sugar is fattening depends on the source, how much you consume and the calories it contributes. Added sugar can also affect weight through its impact on blood sugar. Besides adding calories, sugar contributes to weight gain when high-sugar drinks or foods take the place of nutritious foods. Sugar has no nutritional value. It provides pure calories that can be converted into energy or turned into fat. Consuming too much added sugar is associated with a higher chance of being overweight. In fact, the rising rate of obesity is tied to the increased consumption of sugar-sweetened drinks, from sodas and sports drinks to fruit juice and tea.
Sugar can make you fat if you have insulin resistance. It is digested quickly and floods your bloodstream, causing your blood sugar to spike. Insulin is responsible for telling cells to absorb sugar, which causes it to come out of your bloodstream and turn into energy. When cells become resistant to insulin, they do not let sugar in and it builds up in your blood. High blood sugar levels lead to more sugar stored as fat. Over time, high blood sugar can lead to type 2 diabetes and cardiovascular disease.
According to the American Heart Association, the maximum amount of added sugars you should eat in a day is:
- Men: 150 calories per day (37.5 grams or 9 teaspoons)
- Women: 100 calories per day (25 grams or 6 teaspoons)
US dietary guidelines advise people to limit their intake to less than 10% of their daily calorie intake. For a person eating 2,000 calories per day, this would equal 50 grams of sugar, or about 12.5 teaspoons.
Fruit sugars Is Good Or Not
Fruit contains natural sugars, which are a mix of sucrose, fructose and glucose. Many people have heard that sugar is bad, and think that this must also therefore apply to fruits. But fructose is only harmful in excess amounts, and not when it comes from fruit. Fruits contain natural sugars, which are a mixture of sucrose, fructose and glucose. Many people have heard that sugar is bad, so they think this should also apply to fruit, but fructose is only harmful in excess, not when it comes from fruit. It would be incredibly difficult to consume excessive amounts of fructose while eating whole fruit. Researcher shows that the health risks from sugars, such as tooth decay and unhealthy weight gain, are related to consuming too many free sugars in the diet, not from eating sugars that are naturally present in fruits or milk. Consider a bottle of fruit juice – you would have to eat six whole oranges to get the same amount of sugar you consume in the juice. And because the fruit is in juice form, it counts towards your daily limit of free sugars.
when we add sugar to our food, we often increase our total calorie intake, which can lead to weight gain; however, sugar alone is not an essentially fattening thing to consume. If you consume the same amount of calories with different amounts of sugar in your diet, there will be no real difference in weight gain or loss.