According to reports published by the World Health Organisation (WHO), the recommended amount of sugar, for both adults and children, is below 5 per cent – 25 grams. Sugar has a poor reputation for causing a wide range of problems within the body. But without its presence, the human body ceases to function properly. It is essential to take a check on what type of sugar is being consumed, and in what quantity. In the right amounts, sugar can be extremely beneficial in the following ways like providing immediate energy and storing fuel for the body.
Carbs And Sugar: The Connection
Carbohydrates are made up of sugars. Depending on the composition of sugars, two types of carbohydrates can be found – simple and complex. Simple carbs are easier to break down and boost the energy levels in the body. Naturally found complex carbs can be derived from starchy vegetables and whole foods. This type of sugar contains fibre, which naturally counters the excess fructose that can be derived from simple carbs. Fitness and Nutrition expert Rohit Shelatkar, VP at Vitabiotics Ltd, explains, “The human body needs a combination of both these types of sugar to function properly. These are healthy carbs that are needed in a particular amount. On the other hand, sugar sourced from processed food items like sodas, manufactured sauces, white bread, and more provide the body with an energy boost immediately, but have no other benefits to offer. Because of this, it is crucial to consume foods containing natural carbs as opposed to foods containing unhealthy carbs.”
The Side Effects Of Consuming Excess Sugar
A surplus of sugar in the body can lead to a sharp insulin spike. If the cells cannot handle the additional amounts of sugar, they will give rise to insulin resistance, which is the main reason for diabetes and other non-communicable diseases. Other than this, increased sugar levels can also lead to problems like obesity, cardiac arrest, cancer, depression, cellular ageing, fatty liver, kidney disease and more.
Possible To Reduce Sugar Intake? And How
The best way to reduce sugar intake is to cut down on the consumption of processed sugar drastically. Instead, one should make an effort to fulfil their sugar requirements through naturally sourced sugars – which add more fibre to the diet and provide additional vitamins and minerals as well. Fitness and Nutrition expert Rohit Shelatkar adds, “As one age, their ability to break down complex sugars begins to wane. Because of this, it is crucial to keep a firm check on these levels, and take appropriate action to counter the effects. Ageing seniors must take the most amount of care, as their body’s absorption rate is lessened and organs are weaker. Thus, they need to opt for food that is more easily digestible. Moderation is key here, and portion control is the most important.”
Some Takeaways To Incorporate In Daily Life:
- Concentrate on reducing the intake considerably for best results
- Also, reduce their general consumption of simple carbohydrates
- Consume lean protein
- Take 400-500 grams of yoghurt in a day as a form of good dairy
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