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Sugar sugar on the wall, which is dangerous of them all? Sorry for creating a very cliche rhyme just to start this post. So today we will burst your myth of ‘sirf cheeni/mithaas se health problems hoti hai’. Yes, that is a myth. Our lifestyles and other food items contribute a lot more than sugar alone, toward problems like diabetes, heart issues, and sluggishness. Don’t believe us? Read along!
Hidden Sugars In Food
Do you know there is more than 3-tsp of processed sugar in a pack of biscuits you eat with your tea or in between your day as a snack? Which is roughly 15-17g. Moreover, the tea, coffee, or sweet bites after your meal can give you more than 7-8g of sugar in one go! Chai ke bina we can’t live, hence each tea we take has at least 5g of added sugar, so count 2-3 tea cups a day!
We Indians have a typical habit of having something ‘sweet’ after lunch or dinner. Well, of course, doing this occasionally is going to be fine, but the regular pattern will eventually raise the sugar levels.
And it's not just sweet things, right? What about chips, snacks, rusks, and munching throughout the day? Do you think there is no sugar in them? Well, there is still a considerable amount of sugar in each of those packaged foods
Now, let’s say we remove junk, packaged foods, and even high-sugar sweets, then how is sugar in Indian food impacting our diet?
Sugar in Indian Food
We may think adding ‘sugar’ while cooking is the only way sugar enters our body. Well, that’s not true. The carbohydrates, found in wheat, rice, oil, butter, various flours, etc staples eventually get broken down into glucose in the body. This glucose is not a new character in the movie ‘sugar is evil’ it is just another name for it (sup sup ke body mein ajata hai sugar)
Another valid question comes :
ghar ka khana toh pure aur healthy hota hai hamesha, usey problems kaise ho sakti hai? Eating homecooked food is healthy, isn't it?Yes, it is healthy, of course, but in earlier times, the day was filled with core physical activities for both men and women, hence their calorie intake used to completely get burned. They included no fried foods but high fiber content in their diets. Nowadays, the calorie and carb intake is the same, fried food has increased, fiber has significantly reduced, and at the same time, physical activities are close to 0. The carbs, not being burned, turn into glucose, which eventually raises issues.
So yes unless we limit the intake and increase physical activity, the high carbs, and calories are going to be major contributors to glucose increase in the body which may pose risks of heart health issues, diabetes, and obesity.
Here is a simple chart to explain to you what is the issue:
Impact of Sugar on Health
Diabetes is not the only health risk that comes with high sugar presence in the body. Here is the list of problems that may occur:
Weight gain, Obesity -
Weight gain or obesity is a very common issue related to increased sugar consumption. Whether it is direct sugar or carbs, the harm is still prevalent.
Type 2 diabetes -
Regular consumption of high sugar/carbs food without any physical exercising may lead to increased blood sugar levels, posing a risk of type 2 diabetes.
Dental issues -
The bacteria in the mouth feed on sugar and release the acid that decays the tooth causing problems.
Heart health -
Overindulging in sugar can increase LDL cholesterol, blood pressure, and triglyceride levels—all of which are heart disease risk factors.
Energy crashes -
Foods heavy in added sugars can quickly raise and lower blood sugar levels, which can make you feel drained, agitated, and low in energy.
Increased cravings -
Hormones that control appetite can be upset by eating a lot of sugar-containing foods, which increases hunger and increases the desire for more high-calorie, sugary foods.
Fatty liver -
A diet high in sugar, primarily fructose, may cause non-alcoholic fatty liver disease.
So, the hidden sugars in food may result in more harm than we can probably imagine.
Conclusion
The truth is, that processed sugar is today present in almost every packaged food to make it more appetizing and addictive. Plus, our junk, fried intake is all-time high. It is time we find a balance in maintaining a fiber-rich diet, physical exercising, and limiting processed sugar/foods at all costs!
FAQs
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What are hidden sugars, and why are they harmful?
Hidden sugars are present in packaged foods that we think are salty, or sour. Today almost all packaged foods be it biscuits or cake or munchings have lots of sugar which poses harm of obesity and diabetes. - Can consuming hidden sugars affect my cholesterol levels?
A person may be seriously at risk for health issues if their LDL cholesterol is high and their HDL cholesterol is low. This abnormal cholesterol level might be caused by eating an excessive amount of added sugar. - Are natural sugars found in fruits as harmful as added sugars?
No. The natural sugars found in fruits are always combined with nutrients, fiber, and essential vitamins. They are definitely not as bad as processed or added sugars. -
How can hidden sugars impact my overall health?
The hidden sugars in food can impact health in ways of diabetes, dental issues, weight gain, addiction, heart problems, fatty liver, and many more issues.
