People often argue about when sugar comes to health and nutrition and it is hotly debated topic. While it’s commonly associated to things like obesity and other health issues, it’s important to remember that not all sugars are the same. Sugar actually provides essential energy for our bodies. So, how much should we really be consuming, and what does a healthy balance look like?
The Role of Sugar in the Body
Nutrients like vitamins, fiber, and antioxidants are present in fruits and vegetables together with natural carbs that provide energy. Conversely, sugars from drink, candies, and processed foods are empty calories that, if ingested in excess, can make us sick. According to the World Health Organization (WHO), it’s recommended to keep added sugar intake to less than 10% of total daily calories.
How Much Sugar Is Enough?
While we all need sugar for energy, the key is in moderation and choosing the right sources. Here are some general guidelines:
Men: No more than 36 grams (9 teaspoons) of added sugar per day.
Women: No more than 25 grams (6 teaspoons) of added sugar per day.
For children, the American Heart Association recommends even lower limits based on age, ensuring that their energy comes from more nutrient-dense foods.
Adverse effects of excessive sugar consumption
Sugar overindulgence can lead to major health issues. Blood glucose levels may rise as a result, perhaps leading to:
• Diabetes cardiovascular disease
• Colon cancer
• Pancreas cancer
• Elevated blood pressure
• High cholesterol
• Renal illness
• Hepatic illness
• Harm to the nerves, muscles, and retina
Even in those without diabetes, high blood glucose levels can lead to cognitive issues and raise the risk of dementia.
Consuming too much sugar might also lead to:
• dental decay
• inflammation,
• ageing skin,
• overindulgence in food
• weight increase
• wider waist circumference obesity
Our blood sugar quickly rises and falls after consuming sugary drinks or snacks, which causes cycles of hunger and exhaustion. This may increase our desire for sweet meals, setting off a vicious cycle of overindulging and low energy.
Final Thoughts
Actually the body don’t need additional sugar beyond what is included in the whole foods themselves, such as fruits and vegetables, is not really needed by us. Body can obtain all the glucose that it needs from these whole foods. On the other hand, a healthy diet can include small amounts of added sugar. It’s mainly a question of moderation and making healthier choices when you do want something with sugar. Excessive added sugar consumption might have health consequences that imply weight gain and chronic disease development. A little sugar will not hurt, but one should not take it in excess and keep it minimal.