Sugar – A Love-Hate Relationship

Sugar like salt is a part-and-parcel of our lives but we need to learn to restrict its quantity for reasons of health

“Johnny, Johnny, yes, papa

Eating sugar? No, papa

Telling lies? No, papa

Open your mouth, hahaha!”

Well sugar has been integral to our lives from our childhood – besides the actual sugar being eaten by Johnny here, and sweets and bakery and confectionary products which boast of sugar as a primary content; added sugar also finds its way into quick processed foods for meals and snacks which are a commonality in modern day lives. 

Are you aware that in the United States of America added sugar apparently accounts for nearly 17 per cent of the total calorie intake of adults and around 14 per cent of the calorie intake of children?

Foodism through this blog presents the harmful effects of sugar, ways to cut down on its consumption and some concrete steps being taken by players from the F and B Segment to reduce the sugar content in their products 

Why Excess Sugar is Harmful

Eating sugar … white sugar in particular, can invite a lot of health troubles. Here’s sharing some of them –

 

1. Consuming too much added sugar, especially from sugary beverages, increases your risk of weight gain and can lead to visceral fat accumulation
2. Consuming too much added sugar increases heart disease risk factors such as obesity, high blood pressure and inflammation. High-sugar diets have been linked to an increased risk of dying from heart disease
3. High-sugar diets can increase androgen secretion, oil production and inflammation, all of which can raise your risk of developing acne
4. A high-sugar diet may lead to obesity and insulin resistance, both of which are risk factors for type 2 diabetes
5. Too much sugar can lead to obesity, insulin resistance and inflammation, all of which are risk factors for cancer
6. A diet rich in added sugar and processed foods may increase depression risk in both men and women
7. Sugary foods can increase the production of AGEs (Advanced Glycation End-products), which can accelerate skin aging and wrinkle formation
8. Eating too much sugar can accelerate the shortening of telomeres, which increases cellular aging
9. High-sugar foods can negatively impact your energy levels by causing a spike in blood sugar followed by a crash
10. Eating too much sugar may lead to NAFLD (Non-Alcoholic Fatty Liver Disease), a condition in which excessive fat builds up in the liver
11. Having consistently high blood sugar levels can cause damage to the delicate blood vessels in your kidneys. This can lead to an increased risk of kidney disease 
12. Eating too much sugar can cause cavities. Bacteria in your mouth feed on sugar and release acid by-products, which cause tooth demineralization 
13. Added sugars raise uric acid levels in the blood, increasing the risk of developing or worsening gout  - an inflammatory condition characterized by pain in the joints 
14. High-sugar diets can lead to impaired memory and have been linked to an increased risk of dementia 

Cues to Reduce Your Sugar Intake

Here are some tips on how to reduce your intake of added sugars:

• Replace sodas, energy drinks, juices and sweetened teas with water 
• Opt for black coffee or use zero-calorie, natural sweeteners
• Sweeten plain yogurt with fresh or frozen berries instead of buying flavoured, sugar-loaded yogurt from the market
• Consume whole fruits instead of sugar-sweetened fruit smoothies
• Snack on fruits, nuts, a few dark chocolate chips, vegetables, low-fat cheese or whole-wheat crackers
• Use olive oil and vinegar in place of sweet salad dressings like honey mustard
• Choose marinades, nut butters, ketchup and marinara sauce with zero added sugars
• While shopping for cereals, granolas and granola bars look out for those with under four grams of sugar per serving
• Swap your morning cereal for a bowl of rolled oats topped with nut butter and fresh berries, or an omelette prepared with fresh greens
• Instead of jelly, slice fresh bananas onto your peanut butter sandwich
• Use natural nut butters in place of sweet spreads 
• Avoid alcoholic beverages 
• Be a mindful grocery shopper and read all the ingredients mentioned on the labels of bottles and tins
• Maintain a food diary in order to inculcate an awareness with regards to the main sources of sugar in your diet
• Prepare your own healthy meals at home as much as possible to ensure that you monitor the sugar levels

How the F and B Segment is Tackling ‘Sugary’ Issues

Understanding the negative effects of sugar on the health of the human body, major candy makers and food manufacturers have taken it upon themselves to reduce the sugar content in their produce or have replaced sugar with other healthy alternatives like - Acesulfame Potassium (Ace-K); Agave Nectar; Coconut Sugar; Honey; Monk Fruit Extracts; Date Paste; Maple Syrup; Stevia Extracts; Sucralose; Xylitol et al

Let’ see some of the steps being taken by food and beverage manufacturers in response to consumer demand for healthier items–

1. Some have revamped sugar by patenting a naturally reconstructed hollow sugar molecule that can reduce how much is used in their confectionery products by as much as 40 per cent without compromising sweetness
2. Others have patented a way to maximize the efficiency of sugar delivery to the taste buds. By enhancing the perception of sweetness, they’re able to reduce up to 40 per cent of the sugar content in baked goods, dairy, chocolate and other confectionery items while retaining the same taste profile
3. Still others are opting for all-natural low glycaemic index (GI) sugar which tastes just as sweet as traditional applications, but is digested slower; and can be melted, baked and caramelized in cooking
4. Most of the F and B Segment players are transparently displaying the "contains sugar" claim on their labels 
5. A large number of food companies have taken it upon themselves to find ways to curtail sugar in their products
6. Some players from this segment are offering more smaller-sized portions of their products 

So the next time you reach out for that cold drink, or that sinfully tempting cup cake or even soda water do give a thought to how much sugar it’s going to pump-in to your body!

Keep watching this blog for a detailed low-down on the alternatives to sugar…