Is sugar really bad for you?

Sugar is a sweet substance that can be found almost in every eating element. Sugar is nowadays an essential part of our daily lives. From the morning cup of tea to the evening light meals sweetener seems to be all around. Consuming sugar which is in the natural component such as fruits and dairy products are nutritious for our health but refined sugar is unhygienic for our health and must be limited to a certain amount as it impacts our health negatively. Everyone needs to be aware of their day-to-day sugar consumption and make sensible efforts to lower it. In this blog, we will discuss the various courses in which excessive sugar intake can alter our health.

Role of Sugar in the Body

Sugar when consumed is broken down into glucose, which access the bloodstream and is carried to cells throughout the body. Glucose is essential for our bodily function as it provide energy for both physical and mental activities.Your body needs sugar in certain amount from a healthy sources and in a limit for function properly.

• Sugar provides energy to your muscles and acts as a source of energy for your brain and nervous system.
• Sugar also support our brain function helping with sensitive processes such as memory and concentration.
• Sugar helps us to do intense physical activities by providing significant amount of glucose for energy.
• Glucose ensure the proper function of immune cells which help protect the body against infections and diseases.
• It helps in Hormone Regulation by control glucose levels through facilitating the uptake of glucose into cells. Blood sugar levels remain within a healthy range and cells get the energy they need from this process.

Why such a sweet taste can be so harmful ?

Excessive consumption of sugar can be so harmful as it cause weight gain , acne, diabetes and also increase the risk of  several disease. Constantly large consumption of sugar lead to obesity and many chronic diseases. 

Here are reasons behind sugar consumption is harmful for you.

1. Weight gain - Sugary beverages are the main cause of obesity as they enhance your hunger and it is easy to quickly intake a high number of calories. This can lead to weight gain. It also interrupts the leptin a hormone that controls hunger and determines the energy the body needs which ultimately causes weight gain.
2. Diabetes - Sugar directly doesn't cause diabetes but a diet high in sugar and calories leads to diabetes. Refined sugar in sugary beverages, processed foods, and sweets can be harmful as it is empty of calories without any nutrition which can increase the risk of type 2 diabetes.
3. Absence of nutrition - Sugar is just empty calories. It only contains sucrose which is constituted of glucose and fructose molecules. It lacks a wide variety of nutrients like vitamins, minerals, fibre, and antioxidants which are vital for healthy living.
4. Tooth decay - Sugar intake leads to the buildup of cavities. Bacteria in the mouth react with the sugars present in foods and drinks which produce the acid that damages teeth.
5. Heart disease - High consumption of sugar can lead to an increased risk of Heart disease. Sugar does not control hunger so that inadequate amount of calories consumed can cause various heart diseases.
6. Increase the Risk of Depression - A diet that is high in added sugar and processed foods may disrupt the mood and emotions. Excessive sugar intake leads to memory loss and emotional disorders like stress, anxiety, and depression.
7. Drains Your Energy - Foods high in added sugar but lacking in protein, fiber, or fat lead to an energy boost which drop in blood sugar that ultimately causes disturbed energy levels, tiredness, and fatigue.
8. Fatty Liver - Less sugar consumption can lead to an increase of non-alcoholic fatty liver disease. Limiting your intake of added sugars, particularly those found in sugary beverages, candies, and processed foods, is crucial for lowering the risk of fatty liver disease

Tips for Reducing Sugar Intake

1. Avert simple carbohydrates
2. Avoid artificial sugars
3. Lessen on sugary drinks
4. Eat full-fat foods
5. Prioritise whole foods
6. Limit healthy processed snack foods
7. Eat more protein
8. Use Less Sugar in Your cooking
9. Switch to natural zero-calorie sweeteners
10. Consume Natural Sweeteners
11. Get enough sleep
12. Eat balanced diet.
13. Do not drink sugar
14. Swap out soda.Stay hydrated 
15. Eliminate the sugar in tea and coffee.
16. Gradual Reduction of sugar
17. Mindful Eating
18. Plan your meals and snacks