From sauce to peanut butter, added sugar can be found in even the most unexpected products. Many people rely on easy processed foods for snacks and meal Such products often contain added sugar, it makes up a large proportion of their daily calorie intake and it is obstacle for control sugar.
Experts believe that sugar consumption is a major cause of obesity and many chronic diseases, such as Type 2 diabetes, heart disease etc.
Types of Sugar
When we hear word sugar most of us think of white sugar that we use to sweeten our tea and coffee. But Sugar is not only this. It is a type of carbohydrate found in many foods, including dairy products, fruit, vegetable. There are actually many different types of Sugar out there
- Glucose: Glucose is the type of blood sugar it is the basic energy source for the cell of our body. It comes from the different type of foods we consume and the body can make it from other substances.
- Fructose: This is in fruits, vegetables, It is sweeter than glucose and is found as a sweetener in processed foods and beverages
- Sucrose: Table sugar or Sucrose, is a disaccharide composed of glucose and fructose. It is derived from sugar cane and sugar beets It is a sweetener in various food and beverages. The white Sugar that we often use for tea and coffee is Sucrose.
- High-Fructose Corn Syrup (HFCS) A sweetener prepared from corn starch that has been processed to convert some of its glucose into fructose. It is commonly used in processed foods and beverages, including sodas, sweetened snacks.
Recommended Sugar Intake Limit
Guidelines provided by the World Health Organization and the Indian Council of Medical Research (ICMR). Here are the recommended sugar intake limits
| Age Group | Added Sugar Intake Limit (grams) | Added Sugar Intake Limit (Teaspoon) |
| Children & Adolescents (2-18 Years) | Less than 19 grams per day | Less Than 4 Teaspoons per day |
| Adults (19 Years and above) | Less than 38 grams per day | Less than 8 teaspoons per day |
These are Some Harmful Effects of Sugar that You Should Know:
- Weight Gain
- Heart Disease
- Skin Issues
- Fatty Liver
Controlling sugar intake is crucial for maintaining overall health and preventing various health issues such as obesity, type 2 diabetes, and heart disease. Here are five effective tips to help you control your sugar intake for better health:
- High-Fiber Foods: Include high-fiber foods such as whole grains fruits, and vegetables. Fiber slows down sugar absorption and helps maintain stable blood sugar levels.
- Healthy Snacks: Choose healthy snacks such as mkhana ( fox nuts) , nuts ,seeds, Greek yogurt, or raw vegetables to stabilize blood sugar levels Also low GI fruits very good to control diabetes.
- Regular Exercise: Regular physical exercise or activity such as walking, jogging, swimming, or any exercise that suits you. Further, exercise helps improve insulin sensitivity
- Balance diet: A healthy diet and keeping active will help you manage your blood sugar level. It’ll also help you control your weight. A perfect balanced diet is composed of carbohydrates, proteins, fats, minerals, high fiber content, vitamins, and more.
- High protein diet: Protein is essential for blood sugar management. It helps slow digestion, prevents post meal blood sugar spikes, and increases feelings of fullness. it may help prevent overeating. Try to add some protein rich food items in every meal. Here are some protein source (panner, tofu, soya chunks, egg , quinoa , amaranth, lentils)
Remember, it’s not about completely eliminating sugar from your diet but rather about making informed choices and consuming it in moderation. Gradual changes and small adjustments to your eating habits can lead to long-term success in controlling sugar intake and promoting better health. If you have specific health concerns or dietary needs, it’s advisable to consult with a healthcare professional or a registered dietitian for personalized advice.
