Sugar appears to be have developed popularity as the big bad wolf in connection to health. Previous year, many journals reported on several studies connecting sugar consumption with increased aging, cardiovascular problems, obesity and even cancer. Such studies has lead to many health professionals all over the globe calling for reductions in suggested sugar consumption, with some stating we should cut out sugar entirely. But is it truly that bad for our health?
Basically, sugar is a crystalline carbohydrate that tends to make foods taste sweet. There are a lot of different kinds of sugar, such as glucose, fructose, lactose, maltose and sucrose (Which is also called table sugar).
Some of these sugars, like as glucose, fructose and lactose, take place normally in fruits, vegetables and other food items. But most of the food items we eat consist of “added” sugars.
What are Added Sugars?
Added Sugars are sugars that we add to a product our self to improve the taste or sugar that has been included to a product by a producer.
The very common sources of added sugars include cakes, chocolates, pies, soft and fruit drinks and desserts. Just a single can of cola can consist of around 7 teaspoons and an average-size chocolate bar can consist of up to 6 teaspoons of added sugar.
It is added sugars that have been reported as a factor to a lot of health issues. Last month a study published in the journal Open Heart saying added sugars may improve the possibility of high blood pressure, even much more than sodium. And in February 2014, a research lead by the Centers for Disease Control and Prevention (CDC) related high added sugar consumption with enhanced possibility of death from cardiovascular disease (CVD).
Perhaps very powerfully, added sugars have been linked with the considerable raise in obesity. In the US, more than 35% of adults are overweight, while the rate of childhood-obesity has over doubled in kids and quadrupled in adolescents over the last 3 decades.
A study reported in The American Journal of Clinical Nutrition last year recommended that intake of sugar-sweetened drinks raises weight gain in both kids and adults, while a review paper from the WHO notices a raise in the intake of such drinks correlates with the raise in obesity.
How to avoid excess added sugar
To stay away from extra added sugar, you must know what foodstuff and drinks are highest in added sugar. Sweet drinks, such as soft, sports and fruit drinks, are the major source of added sugar in the American diet. A 12-ounce can of non-diet (regular) soda can consist of 8 or more teaspoons of sugar and above 130 calories. That’s much more sugar than the American Heart Association suggests for an average American lady in 1 day!
Other elements you can do to restrict your added sugar consumption include:
- Restrict or eliminate candies, sweets and baked goods
- Select heart-healthy food items, like as fruits, vegetables, lean proteins and whole grains for snacks and meals
- Skip sweet beverages and choose water rather
- Cut out prepared foods, which are usually excessive not only in added sugar but also in excess fat and sodium
- When cooking, look for recipes that use much less sugar. Look at making ingredient alternatives to your preferred recipes. You may be capable to use unsweetened applesauce, sugar alternatives or simply decrease the quantity of sugar in your food.