Everyone is fond of sugars. We like it in doughnuts, chocolate bars, milkshakes etc. They are an important source of energy. But consuming too much sugar can cause many health issues.
Added sugar is now regarded as the single worst ingredient in the modern diet. It has a lot of harmful effects on metabolism and contribute to a range of diseases. Sucrose and high fructose corn syrup are added sugars, they are void of any essential nutrients except for a lot of calories. They are sometimes referred to as empty calories.
What are the risks involved?
Health conscious men and women must not intake more than 9 and 6 tea spoons of sugar every day. It is highly recommended to opt for natural sugars, bananas, apples, honey, pineapples carrots, agave nectar, beets, yogurts are good sources of moderate sugar. There are serious risks for people who take more than 10-20% of calories as sugar, this will contribute to nutrient deficiencies. Excess sugar intake can lead to developing heart disease and type-2 diabetes. Sugar is also very bad for your teeth as it feeds the bad bacteria in the mouth which decays teeth. Too much sugar can also cause liver disease as sugars can overload the liver. People who are obese or inactive, and are on a fat, sugar rich diet suffers the most, as large amounts of fructose from added sugars are converted to fat in the liver. When sugar is converted to fat, it can cause serious problem with Cholesterol level as bad cholesterol level and triglycerides are increased. These can lead to the development of cardiovascular disease.
Good and bad sugar
Many people will say sugar alcohols are a good alternative to added synthetic sugars but in reality they affect the control of glucose in the body. Sugar alcohols like xylitol, glycerol, sorbitol, maltitol, mannitol, and erythritol are not sugars but are becoming increasingly popular as sweeteners. They are partially absorbed from your small intestine and so they provide fewer calories than sugar. They often cause problems with bloating, diarrhea, and flatulence.
Sucralose is also deemed as another alternative but experts says otherwise. Despite its sugar-like name and huge “good for health” marketing are usually “made from sugar.” It’s a chlorinated artificial sweetener in line with aspartame and saccharin are detrimental to health.
The Agave syrup, often advertised as “natural,” is typically highly processed and 80% of it is fructose. Honey on the other hand is about 53 percent fructose, it is completely natural in its raw form and has many health benefits when used in moderation. It also has antioxidant properties. Stevia is another valid alternative. It is a highly sweet herb derived from the leaf of the South American stevia plant, it is safe when taken in natural form.