A new WHO guideline recommends adults and children reduce their daily intake of free sugars to less than 10% of their total energy intake.
Intake of more than 12 teaspoon sugar is bad for your health.
Excess intake of sugar is linked to weight gain, and the subsequent risk of diabetes, heart disease, cancer and some forms of dementia.
Sugar, especially refined white sugar, is packed with high calories with little to no nutritional value. The body breaks down sugar into glucose molecules, and excess glucose gets converted to fat and gets stored, mostly around the belly area.
The amount of calories added by 12 tea spoons of sugar will be 192 calories, which can be burned by jogging or walking for 25 minutes.
High Sugar consumption during pregnancy may contribute to increased weight gain and develops insulin resistance leading to Gestational Diabetes (Diabetes in pregnancy).
Sugar consumption during pregnancy may contribute to increased gestational weight gain and may impact neonatal and childhood metabolism, taste perception and obesity risk too.Avoid regular sodas, sugary soft drinks and fruit juices, instead cut fruits are safer.
When you eat too much sugar, your liver makes more LDL ("Bad" cholesterol) while lowering the amount of HDL ("Good"cholesterol) in your body.
The extra calories from a sugary diet also leads to more of something called triglycerides, a type of blood fat that plays a role in your cholesterol health.Substituting natural sugars that fall lower on the glycemic index may be a healthier choice.
Over-consumption of sugar, particularly added sugars in processed beverages and foods, can contribute to obesity which is an important risk factor for cancer.
It may increase cancer risk by promoting insulin-glucose dysregulation, oxidative stress, inflammation, and body adiposity.Cancer Council encourages healthy eating and maintaining a healthy body weight to help protect against cancer.
The biggest source of added sugar in your diet is hidden sugars.That is why it’s so important to read food labels and look for hidden sugars.
Pre-diabetes means that your blood glucose or blood sugar levels are higher than normal but not high enough to be called diabetes.
Foods with high sugar and fat can contribute to weight gain, thereby reducing insulin sensitivity in the body, leading to insulin resistance or pre-diabetes.
If you are having sweets, include Low Carbohydrate food or dietary fiber with whole grains in your next meal.
Too much sugar during childhood may lead to unhealthy cravings as kids grow older.
Excess, sugar can lead to obesity, which puts a child at risk for developing high blood pressure, elevated cholesterol levels and Type 2 diabetes (where the body’s response to insulin is not regulated).
Adding cinnamon (a pungent-sweet spice) in your kids daily diet not only helps in oral and dental health, relief in cold and cough, treats yeast infection but also reduces desire for sugar and balances blood sugar levels in the long run.
Excess sugar consumption can lead to macular degeneration, which causes blurred or reduced central vision due to the deterioration of the macula, which is the part of the eye that is responsible for clear vision in your direct line of sight.
Eating vitamin C, foods rich in lutein and zeaxanthin like spinach, kale, and collard greens, can increase the pigment density in the macula and lower the risk of Age- related Macular Degeneration (AMD).
Sugars come in many forms and are metabolized differently.
The sugar present in fruits is Natural sugar unlike white sugar which is processed. Natural sugar contains nutrients like vitamins, minerals, and fiber in them that slows down how quickly sugar is digested and are safe.
If you have low thyroid, eating too much sugar can increase inflammation, provoke auto-immune thyroid flares, throws blood sugar out of balance, creates dysfunction in gut health and gut bacteria,and hormone deficiencies.
People with Hypothyroidism (doesn't produce enough hormones) can have a small amount of natural sugar like honey, coconut sugar instead of white sugar.
Inulin in coconut sugar can be beneficial to the gut health. Honey can provide beneficial effects on bodyweight and blood lipids or (blood fats).
Polycystic ovary syndrome (PCOS) is the most common endocrine disorder in women of reproductive age.Insulin resistance is one of the root physiological imbalances in most, if not all, cases of PCOS.Sugar cravings are brought on by the low blood sugar that is caused by high levels of circulating insulin.
This becomes a vicious cycle, and the carving for sweet taste increases.
A common suggestion for reducing sugar craving is to use non-nutritive sweeteners (NNS), like stevia (Lowkal).Studies show steviol glycosides present in stevia can reduce sugar craving.
Seasonal Affective Disorder (SAD) may be to blame if you find yourself reaching for the various sweets in the colder holiday months. With SAD in the winter, you may experience changes in melatonin levels, leading to sweet cravings.
Eating foods like Tart cherries, strawberries, kiwi fruit, Pistachios, almonds, eggs, wheat, oats, barley, peppers, mushrooms, tomatoes, can balance your melatonin levels in winter.
Stevia Natural Sweetener :Stevia leaves contains sweet Glycosides which doesn't spike blood glucose / Sugar levels. Lowkal stevia is a safer replacement to sugar in Diabetes due it's 0 (Zero) glycemic index.
Jaggery:Women experience hormone imbalance in their body. Jaggery helps in the release of happy hormones called endorphins. These relax the body making women feel better.
Sucralose sweetener : 2 Tea spoon of sugar adds 40 calories to your cup while sucralose can provide the same sweetness with 0 calories. Lowkal is a safer replacement of sugar in your weight loss program.
Honey :It is packed with vitamins and minerals that are beneficial for growing kids. It also contains ‘inhibine’ and ‘phenols’as an immunity booster.