What is Sugar?
Sucrose, the white stuff we call sugar, is a molecule made up of 12 carbon atoms, 22 hydrogen atoms, and 11 oxygen atoms. Like all compounds formed from these three elements, sugar is a carbohydrate. It occurs naturally in most plants, but especially in sugarcane and sugar beets, as their names suggest. (C12H22O11)
Sucrose is made up of two simpler sugars: fructose and glucose. A small amount of acid (such as lemon juice or cream of tartar) will cause sucrose to break down into these two components in recipes.
The most common type of sugar is sucrose. It is a naturally occurring carbohydrate found in many fruits and plants commonly referred to as "table sugar." Sugar cane or sugar beets are frequently used to produce table sugar. It is made up of 50% glucose and 50% fructose that are bound together.
What are the different types of sugar?
Glucose.
Fructose ( fruit sugar)
Sucrose ( table sugar)
Lactose (dairy sugar)
These four types of sugar can be further subdivided into natural sugar sources and added sugar forms.
The distinction between added sugar and natural sugar is as follows:
Added sugar is the type of sugar found in candy and most sugary drinks. This type of sugar, as you might expect, is added to foods and beverages to improve flavour, colour, texture, and shelf life. This type of sugar, in essence, adds calories but has no special nutritional value, which is why it is commonly referred to as empty calories.
In moderation, added sugar is fine, but most people consume far more than they realize. Soda, fruit drinks, cereals, cookies, cakes, candy, flavoured yoghurts, and many processed foods are among the top sources of added sugar in the Standard American Diet (SAD).
why do we need sugar in our bodies?
Carbohydrates are fuels that provide energy to the body as fuel or energy sources for vehicles to function. Carbohydrate-containing foods are broken down by the body into glucose, which enters the bloodstream.
Some glucose is required for proper brain, central nervous system, and red blood cell function.
The body has a natural feedback mechanism that causes high glucose levels to increase insulin production and low glucose levels to decrease insulin production. To function properly, the body requires healthy insulin levels. Diabetes can occur when there is insufficient insulin or when it no longer functions properly.
The American Heart Association claims that the body does not require added sugar to function properly.
Naturally occurring sugars contain a variety of nutrients that the body requires to function properly. Fruit, for example, contains fibre as well as various vitamins and minerals in addition to fructose. Most sugary foods and drinks, such as chocolate and soda, are deficient in these nutrients.
Adults and children over the age of one year should consume 130 grams of carbohydrates per day. It is also recommended that adults consume 45-65% of their calories as carbohydrates.
Carbohydrate sugars and starches are used by the body to supply glucose to the brain and energy to cells throughout the body.
Carbohydrates also provide the body with fibre and other nutrients. Consuming a variety of fruits, vegetables, and dairy products, as well as other carbohydrate sources, can be a healthy way to meet these daily targets.
Sugar consumption guidelines
The Department of Health and Human Services recommends that added sugars account for no more than 10% of daily calories.
The AHA recommends that men consume no more than 36 g of added sugar per day, or 9 teaspoons, and women consume no more than 25 g, or 6 teaspoons. Children aged 2 to 18 years should consume no more than 25 g per day.
They do, however, point out that many Americans consume far too much-added sugar. Adults consume approximately 77 g of added sugar per day, which is more than three times the recommended daily allowance for women. Meanwhile, children consume nearly 81 g per day.
Snacks and candies also play a significant role in sugar consumption, accounting for approximately 31% of total added sugars in the diet.
Why Is Too Much Sugar Bad for You?
01. May Increase Your Chances of Developing Heart Disease
High-sugar diets have been linked to an increased risk of a variety of diseases, including heart disease, which is the leading cause of death worldwide.
Obesity and inflammation, as well as high triglycerides, blood sugar, and blood pressure levels, are all risk factors for heart disease, according to evidence.
Furthermore, excessive sugar consumption, particularly from sugar-sweetened beverages, has been linked to atherosclerosis, a disease characterized by fatty, artery-clogging deposits.
A study of over 25,877 adults discovered that people who consumed more added sugar had a higher risk of developing heart disease and coronary complications than people who consumed less added sugar.
Increased sugar intake not only raises the cardiovascular risk, but it can also raise the risk of stroke.
More than eight servings of sugar-sweetened beverages per week were linked to an increased risk of stroke in the same study.
One 12-ounce (473-ml) can of soda contains 39 grams of sugar, which accounts for 8% of your daily calorie intake based on a 2,000-calorie diet.
This means that just one sugary drink per day can bring you dangerously close to exceeding the recommended daily limit for added sugar.
02. Increases Your Risk of Type 2 Diabetes
Diabetes is a leading cause of death and reduces life expectancy. Its prevalence has more than doubled in the last 30 years, and projections indicate that it will continue to rise.
Excess sugar consumption has historically been linked to an increased risk of diabetes.
While no study has proven that sugar consumption causes diabetes, there are strong links.
Sugar consumption can indirectly increase diabetes risk by causing weight gain and increased body fat, both of which are risk factors for developing diabetes.
Obesity, which is frequently caused by excessive sugar consumption, is regarded as the most serious risk factor for diabetes.
Furthermore, long-term high-sugar consumption leads to insulin resistance, a pancreatic hormone that regulates blood sugar levels.
Insulin resistance raises blood sugar levels, increasing your risk of diabetes significantly.
Furthermore, studies have shown that people who consume sugar-sweetened beverages are more likely to develop diabetes.
A four-year study of people who drank sugary beverages discovered that increased consumption of sugary beverages — including soft drinks and 100% fruit juice — is associated with a higher risk of type 2 diabetes.
03. Can Cause Fatty Liver
Fructose consumption has been consistently linked to an increased risk of fatty liver.
Fructose is a common type of sugar, with high fructose corn syrup (HFCS) being a major source. HFCS is used to sweeten soda, candy, baked goods, cereals, and other products.
In contrast to glucose and other sugars, which are absorbed by many cells throughout the body, fructose is almost entirely broken down by the liver.
Fructose is converted into energy or stored as glycogen in the liver.
However, the liver can only store so much glycogen before it converts it to fat.
Excessive added sugar in the form of fructose overloads your liver, causing nonalcoholic fatty liver disease (NAFLD), a condition characterized by excessive fat buildup in the liver.
An animal study discovered that feeding mice a high-fructose diet for extended periods of time deteriorated their intestinal barrier, liver inflammation, liver tumours, and signs of fatty livers when compared to a control group.
The same study discovered that the same amount of fructose is more likely to cause fatty liver development when consumed through beverages rather than food, and when consumed in a single setting rather than several doses spread over a longer period of time.
A study of over 5,900 adults found that people who consumed sugar-sweetened beverages on a daily basis had a 56% higher risk of developing NAFLD than those who did not.
04. May hasten the ageing process of the skin
Wrinkles are a normal part of the ageing process. They will appear regardless of your health.
Poor food choices, on the other hand, can exacerbate wrinkles and hasten the ageing process of the skin.
Advanced glycation end products (AGEs) are compounds formed in your body by reactions between sugar and protein. They are thought to play an important role in skin ageing.
A diet high in refined carbohydrates and sugar promotes the production of AGEs, which may cause your skin to age prematurely.
Collagen and elastin, two proteins that help the skin stretch and retain its youthful appearance, are damaged by AGEs.
The skin loses firmness and begins to sag when collagen and elastin are damaged.
05. It has the potential to cause weight gain.
Obesity rates are rising globally, and evidence suggests that added sugar — commonly found in sugar-sweetened beverages — is a major contributor.
Sugar-sweetened beverages, such as sodas, juices, and sweet teas, are high in fructose, a type of simple sugar.
Fructose, the main type of sugar found in starchy foods, increases your hunger and desire for food more than glucose.
Furthermore, animal studies indicate that excessive fructose consumption may result in resistance to leptin, an important hormone that regulates hunger and tells your body when to stop eating.
In other words, sugary beverages do not satisfy your hunger, making it easy to consume a large number of liquid calories quickly. This can result in weight gain.
After consuming sugar, some people experience the following symptoms:
Low energy levels: According to a 2019 study, 1 hour after consuming sugar, participants felt tired and less alert than the control group.
Low mood: According to a 2017 prospective study, higher sugar intake increased rates of depression and mood disorders in men.
Bloating: According to Johns Hopkins Medicine, certain sugars can cause bloating and gas in people who have digestive conditions like irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth.
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