In recent years, as health and wellness have taken the spotlight, many people have shifted their eating habits, with sugar often being the first to go. From skipping desserts to obsessively reading ingredient labels, the trend of cutting down on sugar has become a huge deal. But wasn't sugar once a staple in celebrations? Our ancestors happily enjoyed homemade sweets like laddoos and kheer without a second thought about calories or health risks, and they still seemed to live healthier lives. So what happened? Why is sugar, once the life of every celebration, now considered "toxic"? If you've been wondering this too, here's what the experts have to say.
Also Read: Is Brown Sugar Better than White Sugar? You Will be Surprised!
How Much Sugar Should You Actually Consume In A Day?
According to NHS UK, your free sugars - those added to foods and naturally found in honey, syrups and unsweetened juices - shouldn't make up more than 5% of your daily calorie intake. That means adults should keep their daily sugar intake below 30 grams for overall health.
Why Is Sugar Suddenly Harmful For Our Bodies?
If you have been trying to lose weight, you have likely heard the advice to cut out sugar. But why? Why is sugar suddenly seen as harmful or even poisonous? After all, our ancestors didn't hesitate to enjoy sweets like kheer, laddoos and halwa without worrying about health problems.
But nowadays, sugar is considered harmful for two key reasons:
1. Excessive Consumption
Nutritionist Simrat Kathuria points out that our ancestors could enjoy sugar because they only had sweets on special occasions and they were made at home. Today, most of us keep sugary treats like cakes, biscuits and cookies in our homes all the time. And even if you skip the junk food, many everyday items like juices, aerated drinks and even some oats are packed with sugar.
2. Sedentary Lifestyles
Your lifestyle plays a huge role in your health. If you spend most of your day sitting at a desk or lounging around, eating sugary foods can be even worse for you. Without enough physical activity to burn off the sugar, it starts to take a toll on your body.
How Does Excessive Sugar Affect Your Health?
Eating too much sugar can have some serious effects on your body. Nutritionist Neha Sahaya explains what you might notice when you are consuming too much sugar:
1. Energy Fluctuations
After consuming a lot of sugar, you might feel an initial energy spike followed by a major crash. This happens because sugar causes blood glucose levels to fluctuate, leaving you feeling drained after the initial rush.
2. Swollen Face
Too much sugar can cause water retention, which leads to facial swelling. This happens as your body tries to deal with the excess sugar and sodium, which can disrupt your natural balance.
3. Constant Bloating
If you're constantly feeling bloated, sugar might be the culprit. Excessive sugar can mess with your digestive system, causing discomfort and making it harder for your body to process food properly.
4. Trouble Sleeping
If you're having trouble falling asleep, it could be a result of high sugar intake. Sugar can mess with your blood sugar levels, which in turn disrupts your sleep cycle and makes it harder for you to get restful sleep.
5. Skin Problems
Too much sugar can also show up on your skin. From premature wrinkles to persistent rashes, sugar promotes inflammation, which can affect your skin by increasing oil production and reducing its elasticity.
Tips To Cut Sugar From Your Diet
If you're concerned about your sugar intake, it's smart to take steps to reduce it before it starts affecting your health. Here's what Kathuria recommends:
Skip sugary snacks and opt for fresh fruits instead.
Read the labels on your food items carefully to spot hidden sugars you might not realize are there.
If you just can't kick the sugar cravings, try switching to natural sweeteners, but keep it in moderation.
Drink enough water throughout the day to help curb those sweet cravings.
Also Read:5 Types of Sugar That Are Better Alternatives to Refined Sugar
In Conclusion
Sugar doesn't have to be completely cut out of your diet-it's all about moderation. As long as you're enjoying it occasionally and in small amounts, it's fine. But if you have any health conditions or concerns, it's always best to consult your doctor before making any big changes to your diet.