Many of us have heard that too much sugar is bad for our health, but do we really know why? In this article, we will take a scientific approach to sugar and its effects on our body.
What is sugar?
Sugar is a type of carbohydrate that is naturally found in fruits, vegetables, and dairy products. It is also added to many processed foods and drinks, such as soda, candy, and baked goods.
The different types of sugar
Not all sugars are created equal. There are two main categories of sugar: added sugar and natural sugar.
Added sugar
Added sugar is any sugar that is added to a food or drink during processing or preparation. Some common sources of added sugar include:.
- Table sugar (sucrose)
- Brown sugar
- High-fructose corn syrup
- Honey
- Agave nectar
- Maple syrup
Natural sugar
Natural sugars are those that occur naturally in foods. For example, fructose is a natural sugar found in fruit, and lactose is a natural sugar found in dairy products. These sugars are not considered to be harmful in moderate amounts.
Why is too much sugar bad for us?
Consuming too much added sugar can have negative effects on our health. Here are a few reasons why:.
Weight gain
Sugar contains calories, and consuming too many calories can lead to weight gain. When we consume more calories than we burn, our body stores the excess as fat. This can eventually lead to obesity and related health problems.
Inflammation
Research suggests that consuming too much sugar can lead to inflammation in the body.
Inflammation is a natural response to injury or infection, but chronic inflammation can contribute to a variety of health problems, including heart disease, diabetes, and some types of cancer.
Tooth decay
Sugar is used by bacteria in our mouths to produce acid. This acid can erode our tooth enamel, leading to cavities and other dental issues. Consuming sugary drinks or snacks throughout the day can increase our risk of tooth decay.
Related Article
Sugar: The Facts You Need to Know
Increased risk of chronic diseases
Consuming too much added sugar has been linked to an increased risk of many chronic diseases, such as:.
- Heart disease
- Diabetes
- Cancer
- Alzheimer’s disease
- Depression
How much sugar should we consume?
The American Heart Association (AHA) recommends that women consume no more than 25 grams (6 teaspoons) of added sugar per day, and men consume no more than 36 grams (9 teaspoons) per day.
However, many people consume far more than this on a daily basis.
How to reduce our sugar intake
Reducing our sugar intake can be challenging, especially because sugar is often hidden in processed foods. Here are a few tips to help reduce our sugar consumption:.
Read food labels
When shopping for groceries, read the nutrition labels carefully. Look for added sugars in the ingredient list, and choose products that have minimal added sugars.
Choose natural sugar sources
When we need a sweet snack, choose fruits or dairy products that naturally contain sugars. These snacks are lower in added sugars and contain other beneficial nutrients that our body needs.
Avoid sugary drinks
Sugary drinks, such as soda and sports drinks, are a significant source of added sugars in our diet. Choose water, unsweetened tea or coffee, or low-sugar drinks instead.
Limit processed foods
Many processed foods, such as candy, baked goods, and cereal, are high in added sugars. Limit our consumption of these foods, and choose whole foods instead.
Conclusion
Sugar can be a tasty addition to our diet, but it is important to consume it in moderation. Too much added sugar can have negative effects on our health, so it is essential to be mindful of our sugar consumption and make healthy choices.
