Is sugar naughty for health? Here’s what you’ll be able to alternate your sugar intake with – fitness


Everything that soothes the tastebuds and is your go-to consolation food, can never be healthy to your body and brain. It’s the probable ugly truth that the world has been coming to terms with. Unfortunately, these realisations set in after a visit to the doctor’s office or perhaps when you see your reflection in the reflect as a third person might see it. 

Although we’re all for body positivity and a healthy body image, bingeing on food and drink with high calorific value is more of a bane than a boon, something that will taste good today and maybe hang-out you for days later, mostly in the form of a way of life disorder whether precautions don’t seem to be taken early on. 

A high sugar diet has also been linked with depression.

As they say, everything in moderation is key. In terms of sugar consumption — direct or through sources such as packaged juices, soda, and other food items, the lesser is all the time better and really helpful. Do you know a glass of your favourite aerated drink contains a whole packet of sugar? 

There are a couple of alternatives you’ll be able to make a selection when cutting down on sugar, particularly whether giving it all up is more Herculean a task than simply thinking approximately it. Here are one of the vital best alternatives to sugar:

– Honey: An easy substitute for your green tea, desserts, oatmeal and other preparations

– Stevia: A naturally to be had sweetener, it is among the most well liked sugar substitutes and can also be store bought

– Agave: Also a natural sweetener, it is atleast one and a half times sweeter than sugar and could also be regarded as healthier than honey

How much sugar is okay to consume?

According to Harvard Health, ”Whether 24 teaspoons of added sugar per day is too much, then what’s the correct amount? It’s tough to say, since sugar isn’t a required nutrient in your diet. The Institute of Medicine, which sets Really useful Dietary Allowances, or RDAs, has not issued a formal number for sugar.”

“Alternatively, the American Heart Organization suggests that men consume not more than 150 calories (approximately 9 teaspoons or 36 grams) of added sugar per day. That is near to the amount in a 12-ounce can of soda,” they add.

According to National Health Service (NHS) UK, “Eating too much sugar can make you gain weight and can also cause tooth decay.”

Sugar for the mind

According to a WebMD study titled – How Does Too Much Sugar Impact Your Body? – “Eating sugar gives your mind a enormous surge of a feel-good chemical called dopamine, and is the reason why you’re much more likely to crave a sweet bar at 3 p.m. than an apple or a carrot.”

Sugar may additionally impact your temper by signalling to your mind that a low temper needs the sugar hurry.

“Sugar is an acquired taste and additionally it is very addictive. Consumption of refined sugar and the excess of it affects many organs in the body. It hastens the process of ageing and is known to be the reason for most health conditions for which prior to now fat was once blamed, namely cardiac conditions, weight gain and other ailments. It’s also known to hasten the process of skin ageing and could aggravate Kind 2 diabetes which can in a different way be reversed whether diagnosed mannered in time,” says Delnaaz T. Chanduwadia, chief dietitian at Jaslok Hospital & Research Centre, Mumbai.

Tips to chop down sugar consumption

Follow a healthy, balanced diet and cut down the consumption of food and drink containing free sugars

Go for water, low-fat milk, or sugar-free diet instead of aerated drinks or sugary squash. The amount of sugar in whole and low-fat milk is identical, on the other hand the latter reduces your saturated fat intake

Switch to an alternate sweetner whether your tea or coffee should have some candy satisfied. Each and every teaspoon of sugar contains about 75 calories.

Unsweetened black coffee then again, contains zero calories, and the only hot beverage to take action. In the event of increased consumption of black coffee, ensure suitable hydration for your body as black coffee also dries up the bowels, in turn causing constipation and related disorders.

Sugar for the skin

Sugar has also been found to be linked with early ageing. Over the top sugar in our diets may end up in glycation – when excess sugar molecules stick to collagen fibres and eventually make them lose their flexibility, resulting in sagging skin, wrinkles and deep lines.

To reverse the ill-effects, it is advisable imagine a nutritionist-approved diet like the Mediterranean diet which is rich in antioxidants and omega-3 fatty acids. Healthy fats such as avocados, mackerels, olive oil, nuts and leafy greens are other options to add to your diet, at the side of Vitamin C foods such as citrusy foods, berries and more.

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