Growing Concern of Calories in Sugar

Growing Concern of Calories in Sugar [2018 Update]

GROWING CONCERN OF CALORIES IN SUGAR

According to some studies by experts some added sugar in the diets is fine, but the truth is most of the females are consuming way too much of it. this could affect in many ways which leads to obesity and many health issues. According to a study conducted in 2013, about 38% of women worldwide were overweight or obese. Excess weight can increase the risks of diseases like cancers such as bowel, liver, kidney, gallbladder, oesophagus, ovary, pancreas, prostrate, postmenopausal breast and womb.

How Many Calories in 1 GM of Sugar?

One gram of granulated sugar consists of 4 calories. Calorie breakdown is 0% fat 100% carbohydrates and 0% protein.1 teaspoon of sugar contains 16 calories. According to American Heart Association (AHA) a woman should only have 25 gms of sugar, that makes it 6 teaspoons and 100 calories per day.If you are healthy and active this amount can burn easily without it causing you any harm. Excessive consumption of sugars has been linked with several metabolic abnormalities and adverse health conditions.

SUGAR CONSUMPTION FOR OVERWEIGHT AND OBESE WOMEN

For females who are overweight, obese or diabatic should avoid sugar as much as possible.

In these cases, females shouldn’t be consuming sugar every day, they can consume the recommended amount once in a week or once every two weeks. But if you want to stay healthy you should take sugars off your tables. Overweight females can have single ingredient foods and avoid processed foods high in sugar content and refined carbohydrates.

LOW SUGAR CONSUMPTION SIDE EFFECTS

Low sugar intake also can result in a discomfort specially for people with diabetes. Low blood glucose also known as hypoglycemia is one of the most common problems associated with low blood sugar, it is also associated with not enough intake of foods or not eating for longer periods, too much activity and sometimes alcohol is the reason.

The symptoms of low blood sugar are feeling shaky, sweaty and having a racing heart. It’s usually mild, but severe hypoglycemia can lead into mental confusion, antagonistic behaviors, unconsciousness or seizures.

DANGERS OF HIGH SUGAR

As low sugar consumption can cause hypoglycemia having high sugar intake can cause hyperglycemia and this may cause serious complications such as:

  • Cardiovascular disease
  • Nerve damage known as neuropathy
  • Kidney damage
  • Diabetic neuropathy
  • Damage to the blood vessels of the retina, diabetic retinopathy, which could cause blindness
  • Cataracts or clouding in the eyes
  • Problems with the feet caused by damaged nerves or poor blood flow
  • Bone and joint problems
  • Skin problems, including bacterial infections, fungal infections and non-healing wounds
  • Infections in the teeth and gums
  • Diabetic ketoacidosis
  • Hyperglycemic hyperosmolar syndrome

This is the reason that a specific amount of sugar is recommended per day.

KINDS OF SUGAR IN THE FOODS

According to American Heart Association, there are two kinds of sugars one is which naturally comes from foods like fruits and vegetables the other is added sugar also known as artificial sweeteners like those little blue, yellow and pink packets mostly found at coffee and tea stands, these packets contains white sugar, brown sugar and even chemically manufactured sugars like high fructose corn syrup. These added sugars are also ingredients of soft drinks, fruit drinks, candy, cakes, cookies, ice-cream, sweetened yoghurt and grains like waffles. Mentioned below are some common names of added sugar.

  • Agave
  • Brown sugar
  • Corn sweetener
  • Corn syrup
  • Fruit juice concentrates
  • High fructose corn syrup
  • Honey
  • Invert sugar
  • Malt sugar
  • Molasses
  • Raw sugar
  • Sugar
  • Sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose)
  • Syrup

Some foods with natural sugar present in a high content should be avoided by diabetic women and women who are watching their waistlines.A medium-sized orange contains about 12 grams of natural sugar. A cup of strawberries contains about half of that i.e. 6 gms of natural sugar.

The study presented by the Obesity Society showed that sugar consumption has been increased by more than 30 over the past three decades.

MEASURES TO REDUCE SUGAR INTAKE

Reducing sugar intake is not hard, but if a female is addicted to sugar it will take some time and effort for her to reduce her sugar intakes to the recommended level. The American Heart Association has given some guidelines on how to reduce the sugar intake.

Females can put these ideas into practice on a regular basis to avoid the risk of diabetes, heart diseases, metabolic syndrome and obesity.

  • Take sugar, syrup, honey and molasses off your tables.
  • If you use sugar in your coffee, tea, cereal, pancakes, etc., reduce the amount you are using. Use half the amount you usually use to start and even less over time. And no artificial sweeteners.
  • Drink water instead of soft and flavored drinks.
  • Eat fresh fruits avoidcanned fruits, especially those in syrups.
  • Instead of adding sugar to your morning cereal, use fresh bananas or berries.
  • When baking, use one third of the sugar.
  • Try using spices, such as ginger, cinnamon or nutmeg, instead of sugar.
  • Try unsweetened applesauce instead of sugar.
  • Consider pure stevia, but use in moderation. It’s very sweet, so you don’t need much.

Leave a Reply