Sweets can be irresistible sometimes and it is the first thing we tend to reduce in when on a healthy diet regime. Read on to know what is the right amount of intake and ways to manage it.
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Doesn’t it seem like sweets make everything better? A decadent chocolate brownie, a warm gulab jamun, or a freshly made doughnut can instantly uplift your spirits and be the perfect way to end a long day. However, as delightful as it sounds, consuming an excess of sugar can result in a host of health issues, even from a young age. In 2022, India emerged as the world’s largest consumer of sugar, with a whopping 29.5 million metric tonnes of sugar collectively consumed by Indians in one year. The country also contributes to 15% of the global sugar consumption and 20% of the world’s total production of sugar.
There are several terms, myths-facts etc that do the rounds about sugar and its intake. Natural sugar, added sugar, and more. It is essential to understand the difference and make informed choices.
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What is the difference between natural vs added sugar
Sugar tends to occur naturally in foods rich in carbohydrates, including fruits, vegetables, grains, and dairy. According to Dr. Surendra Kumar Chikara – Founder & CEO, Bione, consuming such whole foods alongside protein and other nutrients will ensure long-term health. Since our bodies often digest these foods slowly, the natural sugars in them will offer a gradual, steady supply of energy to our cells. In fact, consuming substantial portions of vegetables, fruits, and whole grains has been shown to minimise the risk of chronic illnesses such as diabetes, heart issues, and poor dental health.
Conversely, there are added sugars, and consuming an excess of these, knowingly or unknowingly, will lead to health issues over time. Most people unknowingly consume an excess of added sugar. For instance, foods such as cereal, fruit drinks, energy osports drinks, cookies, cakes, and even flavoured yogurts tend to contain a significant amount of added sugar, which increases the product’s shelf life but can adversely impact your health. But just how much sugar can you consume to ensure good health in the long run?
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How much sugar to eat everyday?
According to the World Health Organisation (WHO) report, here is the maximum daily sugar intake one should adhere to as per their age.
- Adults (Avg 2000 calorie diet) – 50 gms (10% of total daily food consumption)
- Adolescents (11-18 years) – 25 gms
- Children (7-10 years) – 20 gms
- Children (4-6 years) -15 gms
- Toddlers (1-3 years) -12.5 gms
While these general statistics, it may differ with individual’s body requirements.
How too much sugar affects mental health?
High sugar intake has been linked to various mood disorders. The rapid blood sugar spikes and crashes associated with high sugar intake can lead to mood swings and irritability. While it provides a quick energy boost, this is often followed by a “crash” that can leave you feeling tired and unfocused. Chronic high sugar consumption may impair memory and learning abilities over time.
Strategies for reducing sugar consumption
- One of the simplest things we can do is read the ingredient labels thoroughly when purchasing anything from the supermarket.
- Look for terms like sucrose, fructose, and corn syrup, which indicate added sugars. Be aware that sugar can hide under various names on ingredient lists.
- Substituting sugary foods with healthier alternatives is an effective strategy. Replace sugary snacks with fruits, nuts, or vegetables. Swap sugary drinks for water, unsweetened tea, or infused water. Gradually reducing sugar in your coffee or tea can help your taste buds adjust to less sweetness. A balanced diet with natural sugars from fruits is important.
- Whole fruits provide fibre along with natural sugars, which helps slow sugar absorption and provides essential nutrients.
- Subsbstituting processed, refined sugar with natural, unprocessed alternatives can help minimise cravings and sugar intake. Jaggery, dates, and raw cane sugar are less processed options that retain some nutrients. Honey can be used to sweeten teas and other liquids, providing a natural alternative to refined sugar. It’s important to avoid artificial sweeteners, as they may have their own health concerns.
By understanding sugar’s impact on our health and making informed choices, individuals can take control of their health and well-being. However, as mentioned before, the occasional indulging of your sweet tooth does no harm as long as you are consuming fruits, vegetables, and other nutrient-rich foods and getting regular exercise. Remember, moderation is key, and small changes can lead to significant improvements in overall health.
