With so much information online about sugar detox, it can be difficult to check everything to get a clear picture of the truth. Undoubtedly, excessive sugar intake is directly linked to obesity and many other diseases including heart and liver related problems. All of this sometimes leads to the fear of sugar, which is unfortunate because we need sugar to live and run our bodily functions.Also read – Suffering from piles? Avoid 5 foods that can cause hemorrhoids
So first, let’s face the first question, what is sugar? Sugar is a carbohydrate, and it provides a source of energy in our diet. There are many different sugars, and while some are found naturally in some foods, such as fruits and dairy products, others are produced and added to a variety of foods. Next, simple sugars, or monosaccharides, include glucose and fructose; White granulated sugar is a compound sugar or disaccharide known as sucrose, which contains glucose and fructose. During digestion, the body breaks down disaccharides into monosaccharides. Sugar can take many different forms, including white, raw or brown sugar, honey or corn syrup. Next, we look at some of the myths about sugar detox and why cutting sugar out of your diet is not the answer. Also read – Explained: How can Covid-19 affect your children? What are its complications? The expert speaks – see
Rajeshwari V ShettyHOD-Dietetics, Fortis SL Raheja Hospital, Mahim shares 3 beliefs about sugar detox. Also read – Nimrat Kaur’s Incredible Weight Loss Change After Dasvi: Actress Breaks Silence After Being Trolled To Gain Weight
- Myth 1: Sugar causes diabetes
Type 2 diabetes is a condition in which a person’s blood sugar stays high for a long time. If blood sugar is too high for too long, it can cause blindness, amputation and cardiovascular disease (CVD). Diabetes focuses on high blood sugar, so there is a common belief that eating more sugar causes diabetes. Diabetes is more complicated than saying that your body has high sugar levels. Insulin allows sugar (glucose) to enter your liver, muscle and fat cells. In diabetes, high blood sugar is caused by a deficiency of the insulin hormone or a decrease in its function.
Obesity and diabetes are closely linked as 90% of people with type 2 diabetes are obese. As obesity makes the body less sensitive to insulin, it becomes harder for the body to regulate blood glucose. In addition, sedentary lifestyle and lack of exercise also contribute to the risk of diabetes as 80% of blood glucose is absorbed by our muscles. When we are not physically active, there is nowhere to store blood glucose, which can lead to numerous health problems. Consuming too much sugar leads to calorific surplus, long-term weight gain and obesity, which can indirectly affect the risk of diabetes. So always consume sugar in moderation.
- Myth 2: Sugar is easy to see in foods and packaged products
Everyone thinks that sweets and soft drinks are the main culprits for the sources of sugar in food. But this is not true because sugar can be present in many places which is not easily seen. There are many products where added sugar is hidden, especially when it comes to packaged foods. When people decide to limit the added sugar, they know how to avoid the obvious culprits like candy, cookies and baked goods. But the truth is that sugar is also present in packaged foods that are sold as ‘healthy’, such as flavored yogurts, granola, energy bars, cereals, flavored apples, bread and spreads (such as BBQ sauce or some walnut butter). It is important to read the label of the ingredients to determine how much sugar is added to the product. While you must look at the word sugar, know that many sugar nicknames exist, including high fructose corn syrup, cane sugar, corn sweetener, molasses, syrup, fruit juice concentrates, and honey. Another tip to keep in mind is that if sugar appears in the first few ingredients in a packaged product, it is best not to buy it as it will contain high levels of sugar.
- Myth 3: To reduce sugar in your diet, you should also reduce fruits
A bowl of fruit is safe and a healthy alternative to desserts and cookies. Fruits contain sugar, but that sugar is naturally fructose, which is easily broken down in the body. In addition, fruits contain many essential nutrients such as dietary fiber, vitamins (such as vitamin C), minerals (such as potassium) and antioxidants. These nutrients have a wide range of health benefits and are essential for a healthy diet. When considering food options for meals, it is important to go beyond a single food ingredient like sugar and look at the complete package of nutrients it provides, so that there is a balance of nutrients in the meal.
In conclusion, it would be wrong to call sugar a ‘white poison’. Controlling the daily intake of sugar balanced with other nutrients like proteins, vitamins and carbohydrates is a need of the hour. Having a healthy lifestyle with regular exercise is just as important – walking, running, doing yoga and staying active at your best. And remember, if we keep 5% of our acceptable and recommended caloric intake of sugar, and exercise moderately, it should ideally not cause any adverse health risk or disease.
