Consumption of sugar is necessary to maintain energy. But these days, eating an excess of sugar can cause many diseases. In this section, we will tell you why and how much sugar can be harmful to your health.
Sugar is a carbohydrate. 50-60% of the energy in our diet comes from carbohydrates. Carbohydrates are simple and complex. Simple carbohydrates include glucose (present in fruits and vegetables), sucrose (white sugar), fructose (present in fruits and vegetables), lactose (present in milk). While complex carbohydrates include various forms of starch, modified starch, and dietary fiber. If we talk about the sweetness limit of each form of carbohydrate, fructose is the sweetest form followed by sucrose, glucose, and lactose. Sugars are relatively low in complex carbohydrates.
Why sugar is important for the body
One gram of carbohydrate gives 4 kcal of energy. Simple sugars are directly absorbed into our body and provide energy. Whereas complex carbohydrates need the enzymes required to break down in the body and then only absorb them. For example, modified starch such as resistant starch takes longer to metabolize, thus, they release energy slowly into our body, which does not affect blood sugar and insulin levels.
How much sugar is necessary
According to WHO guidelines, 5% of energy from carbohydrates should come from sugars, which can be about 25 grams (6 teaspoons) per day. Studies have shown that overeating of sugar results in hyperactivity, overeating, more desire to eat and altered mental activity.
This type of sweetness is harmful
When we talk about the negative effects of sugar, we basically mean refined or processed sugar. The role of sugar in our food is to impart sweetness. In addition, they are used as preservatives in jams, jellies, and sauces. Sugar forms the structure of various types of foods such as bakery products. The properties change depending on the form of sugar used.
Sugar is a carbohydrate. 50-60% of the energy in our diet comes from carbohydrates. Carbohydrates are simple and complex. Simple carbohydrates include glucose (present in fruits and vegetables), sucrose (white sugar), fructose (present in fruits and vegetables), lactose (present in milk). While complex carbohydrates include various forms of starch, modified starch, and dietary fiber. If we talk about the sweetness limit of each form of carbohydrate, fructose is the sweetest form followed by sucrose, glucose, and lactose. Sugars are relatively low in complex carbohydrates.
Why sugar is important for the body
One gram of carbohydrate gives 4 kcal of energy. Simple sugars are directly absorbed into our body and provide energy. Whereas complex carbohydrates need the enzymes required to break down in the body and then only absorb them. For example, modified starch such as resistant starch takes longer to metabolize, thus, they release energy slowly into our body, which does not affect blood sugar and insulin levels.
How much sugar is necessary
According to WHO guidelines, 5% of energy from carbohydrates should come from sugars, which can be about 25 grams (6 teaspoons) per day. Studies have shown that overeating of sugar results in hyperactivity, overeating, more desire to eat and altered mental activity.
This type of sweetness is harmful
When we talk about the negative effects of sugar, we basically mean refined or processed sugar. The role of sugar in our food is to impart sweetness. In addition, they are used as preservatives in jams, jellies, and sauces. Sugar forms the structure of various types of foods such as bakery products. The properties change depending on the form of sugar used.
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