Sweets can be irresistible at times and are the first thing we tend to cut back on when following a healthy diet. Read on to find out what the right amount to consume is and how to control it.
Doesn’t it seem like sweets make everything better? A delicious chocolate brownie, a warm gulab jamun, or a freshly made doughnut can instantly lift your spirits and be the perfect way to end a long day. However, as delicious as it sounds, consuming excess sugar can lead to a host of health problems, even at a young age. In 2022, India emerged as the world’s largest sugar consumer, with a whopping 29.5 million metric tons of sugar collectively consumed by Indians in a year. The country also contributes to 15% of the world’s sugar consumption and 20% of the world’s total sugar production.
There are several terms, myths, facts, etc. circulating about sugar and its consumption: natural sugar, added sugar, and more. It is essential to understand the difference and make informed decisions.
What is the difference between natural sugar and added sugar?
Sugar is often naturally present in carbohydrate-rich foods such as fruits, vegetables, grains, and dairy products. Consuming these whole foods alongside protein and other nutrients will ensure long-term health. Since our bodies typically digest these foods slowly, the natural sugars they contain will offer a gradual and steady supply of energy to our cells. In fact, consuming substantial portions of vegetables, fruits, and whole grains has been shown to minimize the risk of chronic diseases such as diabetes, heart problems, and poor dental health.
On the other hand, there are added sugars, and consuming too much of them, consciously or unconsciously, can lead to health problems over time. Most people consume too much added sugar without knowing it. For example, foods such as cereals, fruit drinks, sports energy drinks, biscuits, cakes and even flavoured yoghurts often contain a significant amount of added sugar, which increases the shelf life of the product but can negatively affect health. But how much sugar can you consume to ensure good health in the long term?
How much sugar should you eat daily?
According to the World Health Organization (WHO) report, the maximum daily sugar intake that should be respected according to age is shown here.
- Adults (average 2000 calorie diet): 50 g (10% of total daily food intake)
- Teenagers (11-18 years) – 25 g
- Children (7-10 years) – 20 g
- Children (4-6 years) -15 gr
- Toddlers (1-3 years): 12.5 g
While these statistics are general, they may vary depending on the body requirements of each individual.
How does excess sugar affect mental health?
High sugar consumption has been linked to a number of mood disorders. The rapid spikes and drops in blood sugar associated with high sugar consumption can lead to mood swings and irritability. While it provides a quick boost of energy, this is often followed by a “crash” that can leave you feeling tired and unfocused. Chronic high sugar consumption can impair memory and learning ability over time.
Strategies to reduce sugar consumption
- One of the simplest things we can do is to carefully read the ingredient labels when we buy anything at the supermarket.
- Look for terms like sucrose, fructose and corn syrup, which indicate added sugars. Be aware that sugar may be hidden under various names on ingredient lists.
- Replacing 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 coffee or tea can help your taste buds adjust to a less sweet taste. It’s important to eat a balanced diet with natural sugars from fruits.
- Whole fruits provide fiber along with natural sugars, which helps slow sugar absorption and provides essential nutrients.
- Replacing refined and processed sugar with natural, unprocessed alternatives can help minimize sugar cravings and intake. Brown sugar, dates, and unrefined 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 can have their own health concerns.
By understanding the impact of sugar on our health and making informed choices, we can take control of our health and well-being. However, as we’ve already mentioned, the occasional sweet treat doesn’t hurt as long as we consume fruits, vegetables and other nutrient-dense foods and exercise regularly. Remember that moderation is key and small changes can make significant improvements to overall health.
