#WellnessWednesday Know your Sugar !?

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Sugar is most commonly consumed substance… Sugar is the generic name for sweet-tasting, soluble carbohydrates, many of which are used in most of food preparations.

Table sugar, granulated sugar, or regular sugar, refers to sucrose, a disaccharide composed of glucose and fructose. Simple sugars, also called monosaccharides, include glucose, fructose, and galactose.

Sugar has been produced in the Indian subcontinent since ancient times. Nearchus, the admiral of Alexander of Macedonia, knew of sugar during the year 325 BC, because of his participation in the campaign of India led by Alexander.

100 grams of Sugar contains 377 kcal. With 1.77g of water & 97.33g of carbohydrates with 0g of fibre.

The World Health Organization recommends that both adults and children reduce the intake of free sugars to less than 10% of total energy intake, and eventually reduction to below 5%.

Effects of Sugar on health:

1] Sugar increases the risk of obesity, diabetes, cancer and heart disease.
Large-scale studies have shown that the more high-glycemic foods (those that quickly affect blood sugar), including foods containing sugar, a person consumes, the higher his risk for becoming obese and for developing diabetes and heart disease and can lead to visceral fat accumulation.

Emerging research is also suggesting connections between high-glycemic diets and many different forms of cancer.

2] Sugar causes blood glucose to spike and plummet.
Unstable blood sugar often leads to mood swings, fatigue, headaches and cravings for more sugar. Cravings set the stage for a cycle of addiction in which every new hit of sugar makes you feel better temporarily but, a few hours later, results in more cravings and hunger.

On the flip side, those who avoid sugar often report having little or no cravings for sugary things and feeling emotionally balanced and energized.

3] Sugar has addictive nature.

Research suggests Sugar is 8 times as addictive as cocaine. Cocaine & Heroin activate only 1 spot for pleasure in brain. But Sugar acts like pinball machine. Sugar addict also goes through similar cycle of pleasure, high then low and then depression with cravings for sugar again.

4] A high-sugar diet often results in chromium deficiency.
It’s sort of a catch-22. If you consume a lot of sugar and other refined carbohydrates, you probably don’t get enough of the trace mineral chromium, and one of chromium’s main functions is to help regulate blood sugar. Scientists estimate that 90 percent of Americans don’t get enough chromium. Chromium is found in a variety of animal foods, seafood and plant foods.

5] Sugar accelerates aging.
It even contributes to that tell-tale sign of aging: sagging skin. Some of the sugar you consume, after hitting your bloodstream, ends up attaching itself to proteins, in a process called glycation. These new molecular structures contribute to the loss of elasticity found in aging body tissues, from your skin to your organs and arteries.

6] Sugar causes tooth decay.
With all the other life-threatening effects of sugar, we sometimes forget the most basic damage it does. When it sits on your teeth, it creates decay more efficiently than any other food substance.

7] Sugar can cause gum disease, which can lead to heart disease.
Increasing evidence shows that chronic infections, such as those that result from periodontal problems, play a role in the development of coronary artery disease.

8] Sugar increases stress.
When we’re under stress, our stress hormone levels rise; these chemicals are the body’s fight-or-flight emergency crew, sent out to prepare the body for an attack or an escape. These chemicals are also called into action when blood sugar is low.

9] Sugar takes the place of important nutrients.
According to USDA data, people who consume the most sugar have the lowest intakes of essential nutrients––especially vitamin A, vitamin C, folate, vitamin B-12, calcium, phosphorous, magnesium and iron.

10] Sugar has been linked to Acne

High-sugar diets can increase androgen secretion, oil production and inflammation, all of which can raise your risk of developing acne.

11] Sugar increases risk of Type 2 Diabetes

A high-sugar diet may lead to obesity and insulin resistance, both of which are risk factors for type 2 diabetes. A population study comprising over 175 countries found that the risk of developing diabetes grew by 1.1% for every 150 calories of sugar, or about one can of soda, consumed per day.

12] Sugar Can Lead to Fatty Liver

In the liver, fructose is converted into energy or stored as glycogen.

However, the liver can only store so much glycogen before excess amounts are turned into fat. Eating too much sugar may lead to NAFLD [Non Alcoholic Fatty Liver Disease], a condition in which excessive fat builds up in the liver.

13] Sugar can rewire the brain pathways & increase risk of depression by 58%

14] Sugar increases risk of Kidney failure.

Sugar overload can damage delicate kidney filtration system. This damage & diabetes contribute in kidney failure. Both of which are related to excess sugar consumption.

15] Sugar consumption is related to arthritis

High sugar diet pumps inflammatory cytokines into the bloodstream. These exacerbate arthritis.

16] Sugar and erectile dysfunction/ sexual arousal disorder are closely related.

Excess sugar can impair blood flow which is upping the risk of erectile dysfunction in men & sexual arousal disorder in women.