The Truth About Sugar: Discover What a Billion Dollar Industry is Hiding From You
The Truth About Sugar: Discover What a Billion Dollar Industry is Hiding From You
Many people still don't understand the truth about sugar.
The ice cream you take is packed with sugar. The soft drinks you take, also contain a lot of sugar.
If you are oblivious to the amount of sugar you consume on a regular basis, this article is for you.
In this article, we’ll shed more light on the things food manufacturers don't want you to know about sugar.
So… What is Sugar?
Majority of us think sugar is just the white substance we put in coffee and other beverages.
Meanwhile, sugars are a type of carbohydrate, but not all carbohydrates are sugars.
Sugars are chemicals made up of carbon, hydrogen, and oxygen.
Are you aware sugar has types? Yes they do.
Major Types Of Sugar
Truth is, your body needs sugar to function.
However, what type of sugar is good for your body?
Sugars can be classified into two major categories:
Natural sugars
Free sugars/Added sugars
Sugar naturally occurs in most foods even if it’s just in trace amounts.
Natural sugars are the sugars that are naturally found in whole, unprocessed foods such as fruits, vegetables, dairy, honey and some grains.
Fruits, vegetables, milk and whole grains are an important part of a healthy diet. However, the natural sugars in these foods are not the ones you need to worry about.
That's because while they do contain naturally occurring sugar, they also contain beneficial nutrients like vitamins, minerals and fiber.
Free sugars are sugars added to food products by the manufacturer or consumers. They are mostly found in baked foods like cakes, chocolate, ice cream, lollies and soft drinks.
Free sugar in foods or drinks adds extra calories to food but without any nutrients.
A high sugar product is usually considered to be 22.5g of total sugar per 100g listed on the label. A low sugar product would have 5g or less per 100g.
Sugar In Hiding: Discover How Manufacturers Camouflage Sugar In Your Foods.
There are 56 names for sugar, and food manufacturers know this.
Instead, they give you what you want in different forms without naming it sugar. (then you think you are eating healthy).
When you are shopping, here are a few common sugar names to look out for in the ingredients list:
Honey
Glucose
Fructose
Caramel
Raw sugar
Palm sugar
Invert sugar
Maple syrup
Brown sugar
Agave nectar
Golden syrup
Coconut sugar
Maltodextrose
Rice malt syrup
Fruit juice concentrate
High fructose corn syrup and so on.
Also, you need to be aware of deceptive food manufacturing tactics. Here are three common marketing claims to be sceptical about when shopping:
100% natural sugar
This is questionable, since all sugars are natural (except artificial sweeteners) because they are all sourced from plant extracts. For instance, white sugar is derived from the sugar cane plant, but this doesn't mean it's healthy for you.
No added sugar
This means no refined white sugar has been added. It does not mean there is no natural sugar in the product, or that other forms of sugar like-honey haven't been added to the product.
50% less sugar
This simply means a food product has half the amount of sugar than an original standard product. Since this claim is usually used for products high in sugar (jelly, lollies), halving the sugar does not necessarily mean the product is low in sugar or nutritious enough to consume.
However…Sugar Has Some Roles to Play
No matter how much we condemn consumption of sugar, it still has a part to play in our body, some which includes:
Helps power our cells.
Helps store energy for later use.
Sugar makes up the backbone of our DNA.
They are an important energy source for our brains.
The body breaks down these sugars and uses them for fuel.
(happy you got an excuse for consuming sugar?)
Sugars like glucose and fructose are so basic to our biological needs, even bacteria love them.
Despite all these vital roles, “sugar” still remains the bad guy!
If you really want to know how, then you have to read till the very end. (the part where it gets really interesting and eye opening).
Here's What Manufacturers Are Not Telling You About Sugar
No doubt, your body needs glucose to survive. Glucose is a type of sugar, and it's an extremely important source of fuel for the brain and the body.
In today’s world, the average adult consumes roughly 22 teaspoons of added sugars everyday.
And the surprising part is — your body doesn't know the difference between natural sugar and added sugar.
The important difference is how fast the body digests them. Foods with natural sugar like fruits and vegetables contain soluble fiber, which means your body digests the sugars more slowly.
In comparison, added sugar lacks fiber, so it's absorbed much faster. This can cause blood sugar levels to spike, leading to an insulin rise, which can increase hunger.
Also, high sugar foods are not as satisfying as fiber foods.
This can lead to overeating, obesity and then other health complications.
How Much Is Too Much?
Excess sugar is harmful. However, sugar alone does not cause chronic health problems like diabetes or cardiovascular diseases.
According to the American Heart Association, individuals should consume no more than six teaspoons of sugar.
Unfortunately, most people have no idea how much sugar they consume everyday. This is largely because sugar is hidden in processed foods.
Reading the ingredients list is the best way to discover how much added sugars are in a product.
Wonder how to read and understand ingredients list? Read more here.
The Negative Side of Sugar:
Apart from being bad for our blood sugar levels, consuming too much sugar causes:
Weight gain
Tooth decay
Increase in chronic inflammation
…and many more.
Sugar has direct effects on certain vital organs in the body which includes:
Liver:
Liver is one of the most essential organs in the body. It is responsible for removing toxins from the body.
It also converts sugar into energy which fuels the body.
The liver is able to perform this function with the help of insulin which helps regulate the amount of glucose in the blood.
Excess sugar will make the liver resistant to insulin and leads to diabetes mellitus type 2 and liver disease.
Too much sugar switches off the leptin hormone (the satiety hormone) so we don't know when we are full and this causes overeating.
This leptin resistance is a major cause of weight gain and obesity.
Brain:
The taste of sugar in your mouth sends signals to your brain to release dopamine (the feel-good hormone).
When released, it gives a pleasurable feeling.
However, this feeling doesn't last and that is why most people have a sugar addiction.
Excessive consumption of sugar and insulin resistance has also been linked to Alzheimer's disease in the elderly.
Heart:
High fat is not the only leading cause of high cholesterol and heart diseases. High sugar consumption is also involved.
Excess sugar increases obesity and diabetes risk, which may increase the risk of heart diseases.
In addition, excess sugar ultimately affects arteries which in turn increase the risk of hypertension and stroke.
Skin:
Sugar attaches to proteins in the bloodstream and forms harmful substances known as “Advanced Glycation End products” (AGEs).
This causes inflammation and causes your skin to age faster.
It also makes the skin more vulnerable to skin problems like;
Acne
Dry skin
Sun damage and
Premature wrinkling.
Ways To Kick Out Sugar:
There are hidden sugars in almost every food product and because of this, people are consuming so much sugar.
If you have decided to cut out excess sugar consumption, kudos to you!
Now you're on your way to happier, healthier and better you.
Easy ways to cut down on sugar include:
Sugary drinks should be switched for low sugar options like water, home made fruit juice or milk. You can add some hints of flavor e.g lemon or lime slices, mint leaves, or chopped up fruit to your water.
If you are feeling low in energy, go for whole fruit instead of sugary junks.
Make it a habit to always check the nutrition and ingredients list on food labels, and choose low sugar options.
Use fruit for sweetness. Add fresh or frozen fruit to plain cereals and baked foods.
Skip bottled sauces and dressings and use lemon, garlic and herbs to flavor meals instead.
To be on the safer side, eat more whole foods rather than processed foods.
Wrapping Up
While we all need to be mindful of our sugar intake, there's no need to completely cut out sugar.
However, the less sugar you consume, the more your system will function properly.
Therefore, the key is moderation. Eating a slice of cake at a friend's birthday party once in a blue moon isn’t harmful. However, eating such every passing week can be harmful.
Remember, moderation is key.
Keep staying healthy!