Since our childhood, we have been listening to the same thing that sugar is our enemy. But, why? What is the reason? Most of them are unaware of it.
The problem is not sugar. The actual issue is that we don’t know how much quantity we have to take. We eat so much of it that it turns into an addiction.
If you are the one who hates sugar just because your mom has told it without any reason, but deep down, you want to taste it. You don’t want to hurt your taste buds for the rest of your life.
In this article, we are going to discuss why sugar is not your enemy and what is your real enemy.
Why Is Everyone Against Sugar?
Remember when you were on a date with your loved ones. It was the cakes and chocolates that stood by you, not the healthy salad for sure!!
Sugar is being demonised and blamed for high calories and macros. It is said to be addictive and bad as it spikes insulin.
Yes, it is true that an excessive amount of anything is dangerous that applies to sugar too. But, if we take sugar according to our calories, obviously, it will not harm you.
Friends, context is also important. We can’t just avoid sugary products in Indian households especially. Food is not just calories and macros. Food is known as an important part of our celebrations and gatherings. It gives us comfort at many times.
Sugar is something we are born to enjoy. We must stop labelling foods as “good” or “bad”. Every food has space in our diet only we have to understand the concept of calories and macros/micros.
Reasons Why To Eat Less Sugar?
From the cereal, you had for your breakfast to the dressing on your salad and the ketchup on your fries, there is an addictive substance lurking in many foods that you’d never suspect.
Sugar is considered a public enemy when it comes to health. In its natural state, sugar is harmless. Even it has necessary carbohydrates that our body needs to function.
The main problem arises when sugar is added to foods during processing for added flavour, texture or colour. This is more common than you may realise. It will be harmful to your health.
Risk of high blood pressure:
One of the main consequences of excessive added sugar is a major risk of high blood pressure. Added dietary sugars independent from weight gain can also raise blood pressure. This is not a small thing that can lead to heart disease, heart attacks, stroke, kidney damage, artery disease and other serious coronary conditions.
People who consume a lot of added sugar are more likely to have high levels of bad cholesterol, and higher levels of blood fats. Bad cholesterol and blood fats clog up arteries and blood vessels, leading to heart disease.
Affects your brainpower:
You may have heard that sweets can affect your teeth enamel, but what’s even scarier is that more sugar can eat away your brainpower. Eating too much sugar impairs cognitive function and reduces proteins that are necessary for memory and responsiveness.
When your brain experiences continuous sugar spikes insulin becomes more immune to its effects and therefore less effective. This, in turn, leads to depression and anxiety.
Effects on the skin:
A lifetime of eating too much sugar can make your skin dull and wrinkled.
Is Sugar Making Us Fat?
For many years, we were taught that sugar is not healthy for us. It will make us fat and much more. But what is the reality behind it?
The main reason for our weight gain is not actually sugar but the excess amount of sugar is. Nowadays, most people are replacing white sugar with brown sugar. But you will be surprised to know that it will make no difference.
Both white and brown sugar affects your body in the same way. Only by tracking your calories, you will come to know how much of it you have to take for your fat loss process.
You can easily achieve your goal. Whether it is muscle gain or fat loss, you can do it by tracking your calories.
Calories In 1 Tablespoon of Sugar:
In today’s modern world, we hear many controversies related to brown sugar and white sugar. Many dieticians will suggest you have brown sugar instead of white sugar.
But they all are making you fool. You will be shocked to know that the calories in 1 tablespoon of white sugar, as well as brown sugar, is the same. The nutritional value of both sugars is almost the same.
So there is no difference. You can take any of the sugar you want but according to your daily calorie intake.
1 tablespoon contains 15g of sugar and has 60 calories. So you can have it as per your requirement, depending upon your goal.
Can You Eat Your Favourite Dish?
When you are working on fat loss or the muscle gain, mostly the question arises, can you have your favourite dish?
Well, the answer is YES.
We are humans and we are born to enjoy our favourite dishes. Most of people have cravings for sugar. So you can have your favourite dish once in a while or depending on your daily calorie intake.
All you need is to calculate your daily calories intake and then you are ready to have sugar and also enjoy your fat loss journey.
If your daily calorie intake is 2000 and your goal is to lose fat. All you have to do is deficit your calorie by 300 that means you have to take 1700 calories in a day. (this is just for a reference)
Now you know that you have to take 1700 calories in a day, so you have to take only that amount of sugar which fits in your calorie requirement.
Are All Sugars Bad?
Not all sugar is bad. Actually, we can say any sugar is not bad. But the quantity matters a lot. By the way, bad sugar means the sugar which is used as added sugar in food to make them taste sweet.
Added sugar is different from the sugar that occurs naturally in some foods, like fruits or milk. That doesn’t mean all sugar is bad and you need to cut it out completely.
Benefits Of Eating Sweets
An immediate burst of energy:
Sugar can provide an immediate burst of energy. Simple carbohydrates are digested quickly and send an immediate burst of glucose into the bloodstream. The healthy diet which supports productivity includes sugar.
The balance of protein, carbohydrate and fat helps maintain stable blood sugar and sustain long term energy.
The glucose in the body comes from the breakdown of the sugar. Sucrose contains a fructose molecule and a glucose molecule. The body splits the molecules apart, and insulin helps transport the glucose to cells where it’s instantly metabolized and converted into energy.
It stores energy:
Sugar helps you to store energy for later. Sugar can provide energy beyond the immediate boost.
If you eat a large amount of meal but your body requires only a small amount of energy. And your body doesn’t need that much glucose store. Then the insulin will help your body store it to convert to energy later.
When glucose molecules are connected together then it is known as a glycogen chain. Then the glycogen chain is broken down in single glucose units whenever there’s no primary source of energy.
The great thing about the glycogenesis process is that it allows us to go an extended period without eating.
It can boost mood:
Sugar can provide an instant mood boost. There is no surprise if we say that sugar makes us happy. Sugar activates the pleasure centre of our brain and causes a rush of dopamine. This will produce an immediate, delightful feeling.
But again the thing matters that you have to be careful with how much sugar you eat. Too much of a good thing can actually cause the opposite effect.
Improve thinking skills:
Naturally, Sweets as Chocolate Can Improve Thinking Skill. Chocolate is a source of natural sugar, but it also contains other healthy components. Each bite of chocolate provides a rush of antioxidants along with cocoa flavanols. The cocoa flavanols can improve cognitive function. It can even improve thinking skills regardless of whether a person has cognitive impairment.
You’ll also get an extra surge of sweetness and flavanols by choosing dark chocolate infused with berries.
Natural Sugar Sources Come With Added Nutrients. Dairy products, fruits and veggies. All provide natural sugars in addition to fibre, antioxidants, vitamins, minerals and hydration. You can also indulge in all the natural sweets you want without creating unhealthy insulin spikes.
Despite all the benefits, sugar consumption has to be limited or it can do more harm than good.
Physical health is important but mental health is “important”. Self-discipline and self-control are very much essential for health goals. But sometimes we must break free from over restrictions and strive for a healthy relationship with foods.
In a nutshell, no food in isolation is so important for reaching your goals. It is the average of your overall diet and your lifestyle that makes the big difference in the long run.
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