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Is there a Place for Sugar in a Healthy Diet?
When it comes to energy, sugars and carbohydrates are often confused. Sugars are a form of carbohydrate and carbohydrate is the body’s main energy source, however the body does not need ‘sugar’ specifically to make energy.
When we eat carbohydrate, it is broken down into many smaller glucose molecules (sugar). Glucose enters the blood stream and travels to all the body cells where it is used as the body’s energy source. So it seems as though sugar is the main energy source for the body and this is why many people believe that eating high sugar foods, such as candy and soft drinks, provides a good source of energy when one is feeling tired, lethargic or just needs a quick energy burst. The truth is that we can get all the energy we need from eating healthy carbohydrates such as breads, cereals, fruit, vegetables and milk. Our bodies will do the rest, by converting these foods to glucose, and then into energy. By eating too much sugar you may be consuming too much overall energy, which in turn leads to weight gain and unwanted health problems.
Sugar in foods may be from one of two sources. Firstly, there are ‘naturally occurring’ sugars, such as those in fruits, vegetables and milk. Second, there are ‘added’ sugars that are refined from plants and added to foods to increase taste value. These are found in foods such as cakes, candy, biscuits and soft drinks.
Foods containing naturally occurring sugars have an important place in our everyday diet, as they contain a wide variety of other nutrients. For example, fruits and vegetables provide us with vitamins and minerals such as vitamin C and magnesium. Milk and milk products contain very important nutrients, such as protein and calcium. These foods should be included in our diets everyday.
Foods containing added sugars tend to contain little or no additional nutrients. They are termed ‘empty kilojoules’, as they provide a lot of energy without contributing anything beneficial. Although they add taste and variety to the diet, they should not be consumed every day. Overconsumption of these sugars can lead to unwanted weight gain.
To clear up a common myth, brown sugar and honey are not healthier alternatives for white sugar. They are simply other types of sugar, and contain the same empty kilojoules, and no beneficial nutrients.
High sugar diets are often blamed for a number of health issues. Here is why…..
The answer is simple. Excess sugar intake contributes to an overall excess in energy intake. If energy intake is greater than energy output, the result is weight gain. In addition, foods that contain a large amount of sugar often contain a large amount of fat (for example cakes and biscuits). Excess kilojoules from sugar and fat lead to excess overall kilojoule intake that in turn leads to weight gain.
So it is weight gain or being overweight or obese that can be blamed for the related health issues. Excess sugar intake is simply a catalyst to becoming overweight or obese.
Overweight and obesity can lead to complications such as;
• Immune system suppression
• Hypertension
• Increased cholesterol
• Kidney disease
• Heart Disease
• Diabetes
• Hormonal imbalances
• Fluid retention
Tooth decay is a health issue directly related to sugar intake. Tooth decay is caused by acid build up in the mouth which eats away at the tooth enamel. Sugar particles left on the teeth after eating leads to the production of bacteria that produce the acid. Foods that are sipped chewed or remain in the mouth for extended periods of time are the greatest cause of tooth decay. Good hygiene practices are always important.
Overall
It is impossible to avoid sugar completely, but making the right choices when it comes to sugar containing foods is important. If you are choosing foods that contain a large amount of added sugars, choose small amounts and limit the frequency. Make sure to include more naturally occurring sugars, from fruit, vegetables and milk products.
Added to site on : Tuesday, 23 November 2010