Jun 26, 2023
When it comes to health, sugar has a mixed image. Sugar occurs naturally in all carbohydrates-containing foods, such as fruits and vegetables, grains, and dairy. It is OK to consume complete foods that include natural sugar. Plant meals are also abundant in fibre, vital minerals, and antioxidants, whereas dairy foods are high in protein and calcium.
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Dt.Vidhi Chawla, Founder of Fisico Diet and Skin Clinic suggests, “Consumption of fruits, vegetables, and whole grains has also been demonstrated to lower the risk of chronic illnesses such as diabetes, heart disease, and several malignancies.”
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There are natural forms of sugars which do not harm you but if taken in excess can lead to many problems. Artificial and invisible sugar or refined sugars in products are very harmful for the human body. Therefore, any kind of sugar taken in excess can lead to the following problems.
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Excess sugar consumption, particularly in the form of sugary beverages and processed meals, can lead to weight gain and obesity. Excess sugar consumption offers more calories without providing considerable nutritional benefit, resulting in an energy imbalance and the accumulation of excessive fat in the body.
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A higher likelihood of developing type 2 diabetes has been related to a high diet of added sugars. Sugar overload can result in insulin resistance, a condition in which cells in the body become less receptive to the hormone insulin. This can eventually result in high levels of sugar in the blood and the onset of diabetes.
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Sugar consumption has been linked to an increased likelihood of heart disease. Sugary diets can elevate triglyceride levels, raise blood pressure, stimulate inflammation, and lead to weight gain, all of which have been linked to risk factors for heart disease.
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According to Chawla, “Sugary foods frequently lack key nutrients and might crowd out better alternatives in the diet. Excess sugar consumption can result in a poor diet in general and nutritional deficiencies such as vitamins, minerals, and fibre.”
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High sugar consumption has been linked to an increased risk of some malignancies, including pancreatic, colorectal, and breast cancer, according to certain research. More study, however, is required to show a definite causal association.
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“Some research shows that a high-added-sugar diet is linked to an increased risk of depression, anxiety, and cognitive impairment. The precise processes behind this association are currently being investigated,” says Chawla.
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When it comes to sugar, moderation is crucial, and it's best to eat whole, unprocessed foods wherever feasible. Reading food labels and keeping added sugars in packaged items in mind might also assist to reduce total sugar intake. Chawla advises to use alternatives of Sugar like Jaggery, Honey but in moderation.
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