Short Note
Eating too much sugar can have adverse effects on your wellbeing.
Sugar is the simplest category of carbohydrates, consisting of a variety of sweet, colorless, water-soluble molecules found in seed plant sap and mammalian milk.
Sugar comes in a variety of flavors and sweetness levels, each with its own calorie count.
Monosaccharides (glucose, fructose, and galactose) are the three simple sugars that make up all carbohydrates.
To generate more complex carbohydrates, the group is combined in various combinations.
Fructose and glucose, for example, make up table sugar (sucrose).
Free Sugars
Sugars introduced into food and drinks by the manufacturer, chef, or customer, as well as ‘natural sugars’ found in honey, syrups, and juices, are all examples of free sugars.
Although the sugars in these foods are naturally occurring, they also qualify as free sugars; honey, maple, agave, and golden syrups, nectars (such as blossom), and unsweetened fruit juices, vegetable juices, and smoothies.
Free sugars do not need to be avoided or cut-off from your diet, but keep in mind that they are included in the “total sugar” statistic on product labels.
NB: Free sugars do not include sugar present naturally in milk, fruits, or vegetables.
Uses of Sugar
- Treating Wounds
- Easing Spicy Burns
- Cleaning Cruddy Hands
- Food Additives
- Balancing Acidity
- Cleaning Your Grinders
Health Benefits of Sugar
- Higher Levels of Energy
- Gut Health Improvement
- Enhanced Overall Health
- A More Effective Immune System
- A Better Night’s Sleep
6 Signs You’re Eating Too Much Sugar
1. You’re in A Mood That’s Out of Character for You
When you’re going down from high sugar, your blood sugar drops, causing mood swings and making you grumpy. When your energy levels are low, it’s easy to get irritable. This is a good sign that you’re eating too much sugar.
High blood sugar has been linked to problems with learning and memory consolidation, according to a research published in the journal Neurology.
2. Your Skin Is Dull and Lifeless
According to a study published in the journal Clinics in Dermatology, too much sugar damages the collagen and elastin in the skin, which keep it elastic and radiant.
It further causes fine lines, wrinkles, and other indications of aging to appear prematurely.
3. You Keep Having Issues with Your Digestive System
According to research, high incidences of inflammatory bowel illness like ulcerative colitis have been related to consuming a lot of sugar and soft drinks.
According to studies in rats and mice, giving the animals a sugary solution comparable to most soft drinks reduced the number of healthy bacteria in their stomachs while allowing dangerous germs to flourish.
4. You’re Always Having Trouble Sleeping
According to research a high-sugar, high-carbohydrate diet has been proven to make people sleepier or fall asleep faster, but it also leads to poor quality sleep and more midnight wakefulness.
5. Brain Fog Continues to Plague You
In persons with type 2 diabetes who had hyperglycemia, researchers discovered deficits in information processing speed, working memory, and attention.
Even though sugar is the brain’s major source of energy, too much can produce hyperglycemia, or high blood glucose levels, which can trigger inflammation in the brain and have a detrimental influence on cognition and mood.
6. You’re Finding It Difficult to Lose Weight
Though sugar does not cause weight gain in itself, but it might prevent you from losing weight or maintaining a healthy weight.
However, the number of evidence linking sugar to weight gain is irrefutable.
Recommended Sugar Intake
Eating Too Much Sugar can have adverse effects on your well-being. Free sugars should not account for more than 5% of your daily caloric intake.
- Free sugar intake for children aged 7 to 10 should not exceed 24 grams per day, roughly equivalent to 6 sugar cubes.
- Children between the ages of 4 and 6 should consume no more than 19 grams of free sugar per day, roughly equivalent to 5 sugar cubes.
- Adults should consume no more than 30 grams of free sugar each day, roughly equivalent to 7 sugar cubes.
NB: For children under the age of four, there is no suggested limit, however it is recommended that they avoid sugar-sweetened drinks and foods with added sugar.
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