Growing Concerns of Calories in Sugar
Want to know about calories in sugar?
Nowadays, people are concerned about their health and they make efforts for good health. They always tend to read the ingredients of a product before buying it and they buy it only if it matches their needs and requirements. In the case of many people, health experts agree that a little amount of added sugar in your daily routine food is more than fine. But the real point is, most Americans are consuming an abnormal amount of sugar – on average, about 55 pounds of added sugar is consumed per person on annual basis. This can lead the people to have more sugar cravings which will result in obesity.
According to recent researches made by health experts, the excess consumption of sugar can lead to serious diseases in people. According to research conducted in the year 2013, about 38% of people worldwide were overweight or obese depending upon their age and heights. Obesity can increase the risks of fatal diseases like cancers of bowel, liver, kidney, gallbladder, esophagus, ovary, pancreas, prostate, postmenopausal breast and womb.
Calories in Sugar
One gram of refined sugar comprises of 4 calories. Calorie breakdown is 0% fat 100% starches and 0% protein.1 teaspoon of sugar contains 16 calories. As indicated by the American heart association (AHA), a person should just have 25 gms of sugar, that makes it 6 teaspoons and 100 calories for every day. If you are a perfectly healthy and active person, this sum can be consumed effectively without it causing you any health issue. Unreasonable consumption of sugars has been connected with a few metabolic irregularities and antagonistic wellbeing conditions.
Right Amount of Sugar Consumption
For people who are overweight, obese or are facing diabetic issues should avoid the intake of sugar as much as possible.
In such cases, people should not be consuming sugar on a daily basis. Although, they can consume the prescribed or advised amount once in a week or once every two weeks as it will not prove to be harmful to their health. However, it is highly advised to take sugar off the table if you want to stay in a good shape as well as health. Overweight people can eat a single ingredient food and avoid consuming processed foods as they are on higher risk of being high in sugar content.
Side Effects of Low Sugar Consumption
The human body is designed in such a way that it needs a moderate amount of sugar to function properly. As we all know, everything made by God is for a reason. So, low sugar intake can lead to discomfort especially for people who are dealing with diabetes. The symptoms of low blood sugar level are feeling the shaky, racing heart, and sweaty. The symptoms are mostly very mild but severe conditions can lead to mental confusion, seizures, unconsciousness, and antagonistic behaviors.
Side Effects of High Sugar Consumption
As low intake of sugar is not good for health, the same is the case for the higher intake of sugar. There are many risks attached to health if sugar consumption is more than the required amount. The risks are as;
- Heart disease
- Neural damage
- Kidney diseases
- Diabetic neuropathy
- Damage to the blood vessels of eyes especially retina which can result in blindness
- Clouding or black images in eyes
- Poor blood flow can cause feet problems and pain in the heels
- Joint and bone weakness resulting in pain
- High risk of bacterial infections, non-healing wounds, and fungal infections
- The decay of gums and teeth
This is why only the moderate and balanced intake of sugar is advised for everyone as low or high intake of sugar is harmful.
Kinds of Sugar Found In the Foods
According to the American Heart Association also known as AHA, there are mainly two kinds of sugars; the first one is which naturally comes from fruits and vegetables. The second one is added sugar also which are also termed as artificial sweeteners like those mostly found at coffee and tea stands. These packets contain white/brown sugar and even chemically produced sugars such as high fructose corn syrup. These artificial sugars are also the main ingredients of fizzy drinks, boxed fruit drinks, biscuits, ice-cream, candies, sweetened sugar, and waffles.
- Brown sugar
- Corn sweetener
- Corn syrup
- Fruit juice concentrates
- High fructose corn syrup
- Invert sugar
- Malt sugar
- Raw sugar
- Every sugar molecules ending in “ose” (dextrose, glucose, lactose, fructose, sucrose, and maltose)
Some meals with natural sugar must be avoided by diabetic people as they can be high in amount and might affect your shape and health. An orange (medium-sized) contains about 12 grams of natural sugar. A cup full of strawberries has about half of that sugar amount i.e. 6 gms of natural sugar.
The study conducted by the Obesity Society concluded that sugar intake has been increased by more than 30 percent over the past thirty years.
Measures To Reduce Sugar Intake
Taking control of your sugar intake is not that much of a difficult task but if someone is addicted to sugar, it will take a longer period of time and more efforts to reduce the sugar intake up to a certain level. The American Heart Association (AHA) has come up with some measures that can help control sugar consumption.
- Clear out your dining table from sugar, molasses, honey, and syrup
- In case, you use sugar in your tea, coffee, pancakes, cereal, etc. reduce the amount of sugar that you are using. It is recommended to use half the amount you currently use in very start and shift to even fewer amounts in intervals. Artificial sweeteners are not allowed.
- Try to drink water instead of juices and soft drinks. It will also help in hydration.
- Try to incorporate fresh fruits in your meals instead of canned fruits especially the ones dipped in sugar syrup.
- Use bananas and berries instead of sugar
- Use an only 1/3rd amount of sugar while baking
So, it is the high time we realize the importance of balanced sugar intake to make sure the normal functioning of the body.