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Learn about the benefits and harms of sugar


White sugar is a component of two types of monosaccharides; They are: glucose and fructose, which are made from sugar cane or sugar beet, and sucrose is found naturally in many foods, and it is added to many manufactured products, and is available in many forms; Such as: raw sugar, brown sugar, granulated sugar, confectioners' sugar or powdered sugar, turbinado sugar, which is one of the types of brown sugar, and sucrose is also called added sugar; This is because, as mentioned above, it is added to many products, and it is also called free sugar, and there are other sources of added or free sugars; They are: the sugar found in honey, maple syrup, agave syrup and refined reed honey in addition to the nectar of flowers, natural unsweetened fruit juices, and vegetable juices, but it should be noted that there is another type of sugars, which is available naturally in some foods. Such as milk, vegetables, and fruits, but they are not included among the free sugars, and in general it is advisable to limit the consumption of these free sugars by paying attention to the total sugars category, according to what is shown according to the food item card.

Sugar Benefits:
Preserving the quality of food:
 Sugar plays an important role in food quality. As it adds flavor, texture, and color to baked goods, it provides the yeast used in making bread with the energy needed to revitalize it, in addition to helping to maintain the balance of the pH level in tomato sauces and salad dressings, and it also contributes to adding texture to coffee, as well as helps some other types of sugar; Like trans sugar, sucrose does not turn into crystals inside candy, while corn syrup is used as a substitute for sucrose. This is because it has a less sweet taste.

Get energy:
 Simple sugars are types of carbohydrates that provide the body with 4 calories per 1 gram of them, and despite this, the high sugar content in some foods provides the body with energy quickly, but it contains small amounts of other beneficial nutrients, and therefore Excessive consumption of sugars can be harmful.

Adding the sweet taste:
These sweeteners provide a sweet taste to those trying to reduce their consumption of added sugars in foods, which are directly or indirectly linked to overweight, obesity, prediabetes, type 2 diabetes, infections, and some types of cancer.

Reducing the risk of tooth decay:
Since non-nutritious sweeteners do not increase the risk of tooth decay, they are therefore used in oral health products, such as; Mouthwash and toothpaste, as studies have shown that xylitol, may help reduce the risk of tooth decay, as mentioned in a review published in The Pediatric Dental Journal in 2006.

Damages of sugar:
 overweight:
As eating a large amount of sugar can lead to weight gain due to excessive calories consumed, and the risk of some health problems may be increased. Such as heart disease, type 2 diabetes, and some types of cancer. Therefore, you must follow a healthy and balanced diet by consuming most of the body’s need of calories from whole-grain starchy foods, fruits, and vegetables, and limiting the intake of foods high in free sugars. An indication that sugars are usually found in high-fat foods. Such as cakes, biscuits, and chocolate. Eating high-fat foods leads to weight gain or obesity; This is because they contain fats high in calories, and many processed foods contain high amounts of saturated fats, which increase the levels of cholesterol in the blood, and thus the risk of heart disease, and therefore it is preferable to reduce the amounts of fat and sugar consumed to maintain health.

 Increased risk of heart disease:
Inability to understand how sugar affects heart health, but there are many indirect mechanisms for that. Eating high amounts of sugar causes an increased load on the liver, which contributes to the process of sugar metabolism, and turns carbohydrates into fat, which may lead to the accumulation of fats in it in greater quantities over time, and thus the risk of developing fatty liver disease, which leads to the risk of diabetes, And the consequent increased risk of heart disease.

Increased risk of developing type 2 diabetes:
 Eating sugar does not directly lead to type 2 diabetes, while the increase in weight resulting from excessive consumption of calories, such as what is available in sugary foods and drinks compared to what the body needs, contributes to a higher risk of developing this disease, and it is worth noting that type diabetes The second is a complex disease; That is, it does not happen because of an increase in sugar intake only.

Impact on the health of the liver, kidneys and pancreas:
Fructose decomposes in the liver and turns into fat, and large amounts of it can cause damage to the liver, and when eating food the pancreas secretes the hormone insulin, but the increased intake of sugars stops the body's response to insulin properly, which leads to increased secretion of this hormone, and damage to the pancreas, Consequently, increased blood sugar levels, increased risk of heart disease and type 2 diabetes, and in the event of diabetes, large amounts of sugar can cause damage to the kidneys. Which contributes to purifying and filtering the blood, as an increase in sugar levels beyond a certain limit leads to the kidneys 'excretion of excess quantities of it in the urine, and thus the lack of control of the level of blood sugar in diabetics leads to the kidneys' inability to filter the blood from waste products, which may cause failure Renal.
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