Introduction

In today’s world, sugar is everywhere. From our morning coffee to seemingly healthy snacks, it has become a universal part of our diets. According to Wikipedia, Worldwide sugar provides around 10% of the daily calories (based on an 2000 kcal diet). As per the WHO guidelines, adults and children all over the world needs to reduce the sugar intake to less than 10% of their total energy intake. Also a further reduction to below 5% or approximately 25 grams (6 teaspoons) per day might provide health benefits. The WHO guideline does not refer to the sugars in fresh fruits, vegetables, and natural sugars present in milk, because there is no reported evidence of adverse effects of consuming these sugars. This post aims to shed light on why refined sugar is bad for human health, exploring its various alternatives and possible ways to cut down refined sugar intake from your daily life.

1. Types of Sugar

There are mainly 2 types simple and complex sugars. There are also several types of sugar like fructose, galactose, glucose, lactose, sucrose and maltose. So understand it in simple terms, we can say that there sugar can be grouped into 2 categories as natural sugar and refined sugar. The natural sugar is present in vegetables, fruits, milk and all naturally available food sources. On the other side, refined sugar is produced from the raw forms of sugar. The refined sugar is widely used for industrial purpose and most of the packaged food will contains refined sugar as one of the main ingredient.

The most common sources of natural sugars are fruits like apple, banana, plum, strawberry, grapes, pineapple, orange etc. vegetables like sugar cane, beet, carrot, corn, sweet potato etc. along with natural food like milk and honey. In our modern diets, most of the packaged and instant food has significant amount of added sugar.

2. Explore why Refined Sugar is bad for you

Lets see how sugar plays a significant role in the global rise of obesity and weight-related health issues. According to WHO report, high intake of sugary drinks increases the risk of obesity and weight gains. Sugar on its own is not causing these issue but over consumption of sugar on regular basis increases the risk of health issues like type 2 diabetes, weight gain and obesity in adults and children. Also sugar is one of the most important factor thing which affects the tooth decay and other tooth related problems.

Sugar impact on Nutritional Health

Over consumption of sugar can also lead to Nutritional displacement which refers to a situation where the consumption of sugary foods or beverages displaces the intake of more nutritionally beneficial foods in a person’s diet. When individuals consume excessive amounts of sugary items, they may fill up on empty calories, which can lead to a lack of essential nutrients such as vitamins, minerals, fiber, and protein. For example, if someone regularly consumes sugary snacks, sodas, or sweetened beverages, they may be less likely to eat nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins. This can contribute to a diet that is imbalanced and lacking in essential nutrients, potentially leading to nutritional deficiencies and health issues over time.

Sugar impact on Heart Health

A 2014 study published in JAMA Internal Medicine led by Dr. Hu and colleagues revealed an association between a high-sugar diet and an increased risk of death from heart disease. The 15-year study found that individuals obtaining 17% to 21% of their calories from added sugar faced a 38% higher risk of dying from cardiovascular disease compared to those with only 8% of calories from added sugar. The risk of heart disease rises with higher added sugar intake, impacting heart health through indirect pathways. Excessive sugar can overload the liver, leading to fat accumulation, potentially causing fatty liver disease and contributing to diabetes, a risk factor for heart disease. Consuming too much added sugar also raises blood pressure, triggers chronic inflammation, and promotes weight gain, particularly through sugary beverages that interfere with the body’s appetite control system.

Sugar impact on Mental Health

The fluctuation between elevated blood sugar levels and subsequent crashes can intensify the symptoms of mood disorders. Extensive sugar consumption has been linked to a higher risk of depression and poorer outcomes in those with schizophrenia, with a couple of theories explaining this association. Firstly, sugar suppresses the activity of the hormone BDNF, which tends to be low in individuals with depression and schizophrenia. Additionally, sugar contributes to chronic inflammation, affecting the immune system, brain, and other body systems, and inflammation has been implicated in depression. Notably, countries with elevated sugar intake also exhibit a high prevalence of depression.

Sugar impact on Oral Health

Tooth decay poses a significant financial burden, accounting for 5-10% of healthcare budgets in industrialized countries and being a leading cause of hospitalization for children in high-income nations. The development of tooth decay is closely linked to the consumption of free sugars, as bacteria in the mouth metabolize sugars to produce acid that demineralizes tooth tissues. Sugary beverages, sweets, and various sugary foods contribute significantly to free sugar intake in many countries.

3. Exploring Common Products with Hidden Sugars

Sugar occurs naturally in all foods that contain carbohydrates, such as fruits and vegetables, grains, and dairy. Consuming whole foods that contain natural sugar is okay. However, problems occur when you consume too much added sugar – that is, sugar that food manufacturers add to products to increase flavor or extend shelf life. We have listed out most commonly used food items which contains lot of added sugar and you should avoid consuming them on regular basis and start using the healthier alternatives.

Breakfast Cereals

Just because it says “whole grain” or “sugar free” or “no added sugar” doesn’t mean there’s no sugar.

Health tip: Try to choose a cereal with less than 10 grams of sugar per serving. Granola and granola bars can be heavy sources of added sugars, so check their labels.

Flavored Foods

If you flavored foods like yogurt, Nutella , peek at the nutrition facts label. You may be shocked at the amount of sugar you are eating.

Health tip: Try looking around and experimenting with other, less sugary yogurts. You can always get a plain yogurt and add your own fruit!

Beverages

The most commonly used beverages like fruit juice, smoothie, tea, coffee, sports drink, chocolate milk contains large quantity of added sugars.

Health tip: Be careful and read the nutrition facts label when choosing beverages and choose unsweetened drinks.

Instant Packaged Food

The instant food like oatmeal, soups, energy bars, protein powders, candies and chocolate bars contains large percentage of sugar.

Health tip: Avoid eating the frozen and packaged food. Prepare the fresh food at home.

Biscuits, Cookies and Bakery Food

The bakery foods like crackers, breads, biscuits are full of added sugars.

Health tip: Avoid the bakery food. Be careful and read the nutrition facts label when choosing any bakery food.

Condiments

Sometimes your food just needs a little extra kick, but keep in mind that it might cost you in your sugar consumption. Jams, ketchup, sauces, salad dressings and relish all have added sugars that mount up.

Health tip: Avoid eating ready made sauces and try to prepare fresh food at home.

Why read food labels?

Doing so is a really important part of being healthy, and we will tell you why. Food labels typically contain information on calories, serving size, and amounts and/or daily values of several macronutrients, vitamins, and minerals (e.g., fats, carbohydrate, and calcium).

It’s essential to know how much of an ingredient is in a food, especially if you have specific health concerns. For example, if you have high blood pressure, you want to steer clear of foods that are high in sodium. If you want to lose weight, knowing the calorie count of a dish or meal is key to staying on track. Fiber is crucial to keeping the digestive system running smoothly, so being aware of the fiber content in a food is important.

Understand nutrient content claims.

•  A zero-calorie product can actually contain up to 4 calories per serving.
•  A fat-free product can contain up to 0.5 grams of fat per serving.
•  A low-fat product can have as much as 3 grams for solid products and 1.5g for liquid products.

The Food Label is designed to help people choose foods well. By knowing how to use it, you can understand how a specific food item can fit into your overall diet. You can more effectively and efficiently select foods and choose between products. So go ahead, check the label and better manage your health. Stay happy, Stay healthy.

4. Tips for Reducing Sugar Intake

Added sugars aren’t a necessary part of your diet. Although small amounts are fine, they can cause serious harm if you consume large amounts on a regular basis. The best way to avoid hidden sugars in your meals is to make them at home so you know exactly what’s in them. However, if you need to buy prepackaged food, make sure you check the label to identify any hidden added sugars, especially when buying foods from this list.

With our real life experience, we are offering practical tips on how to minimize sugar consumption through simple lifestyle changes.

• Eat fresh home made food.
• Eat fresh fruits and vegetables.
• Avoid packaged food.
• Prefer natural flavor food instead of artificial flavored.
• Use alternative sources of natural sugars.
• Read food labels to know ingredients.

Conclusion

Consuming whole foods that contain natural sugar is okay. However, problems occur when you consume too much added sugar. As more and more studies find links between sugar and health issues, it is important to be aware of the dangers of refined sugar.

Although clearer labeling is helping, the best option is to look toward the fruit and vegetable options when shopping. One of the easiest ways to reduce refined sugar intake is to avoid soft drinks and not add sugar to tea or coffee. Beverages are generally the biggest contributors of sugar to any diet. Refined sugar rewards the dopamine system in the brain, creating a short-term high. However, there is also a potential physical and mental low from a high sugar intake.

Sources

• https://en.wikipedia.org/wiki/Sugar
• https://www.who.int/news/item/04-03-2015-who-calls-on-countries-to-reduce-sugars-intake-among-adults-and-children
• https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar
• https://www.wikihow.health/Spot-Hidden-Sugars-in-Your-Food
• https://www.hubermanlab.com/episode/dr-robert-lustig-how-sugar-processed-foods-impact-your-health
• https://www.hubermanlab.com/episode/controlling-sugar-cravings-and-metabolism-with-science-based-tools
• https://www.youtube.com/watch?v=dBnniua6-oM