When consuming sugar, everyone is always cautious and aware of the negative impacts eating much sugar can cause to the body. But no one knows what quantity to consume, or if added sugar also can lead to risks of getting diabetes. Added sugars include sugars that are added during the processing of foods (such as sucrose or dextrose), foods packaged as sweeteners, such as table sugar, sugars from syrups and honey, and sugars from concentrated fruit or vegetable juices. They do not include naturally occurring sugars that are found in milk, fruits, and vegetables. According to Healthline, many people rely on quick, processed foods for meals and snacks. Since these products often contain added sugar, it makes up a large proportion of their daily calorie intake. Added sugars are not bad for the body, but it depends on the amount of added sugar that someone takes. / Photos: Net Leah Mfiteyesu, a nutritionist, says that added sugar acts the same as normal sugar in the body. “The same way too much sugar will cause problems in the body is the same way also added sugar will do, because when it is processed in foods it doesn’t mean the molecules making up sugar will change. The body has insulin resistance, an impaired response of the body to insulin, resulting in elevated levels of glucose in the blood, so the more a person takes in much sugar the more they are likely to have risks of having diabetes, type 2 diabetes, heart diseases and obesity that also causes inflammations, cancers and even teeth problems,” she says. She also adds that many people prefer taking honey believing that because it is natural sugar it is safe, but it is also an added sugar and can provoke the same risks in the body. Eric Matsiko, a lecturer in the Department of Human Nutrition and Dietetics at the College of Medicine and Health Sciences adds that added sugars are not bad for the body, but it depends on the amount of added sugar that someone takes. Why too much sugar is not good According to Matsiko if someone is worrying about too much sugar intake they should look at these signs to decrease the intake: Being thirsty all the time. This is because the body is releasing too much water so the sugar in the blood cannot be diluted. Loss of sight, focus and a headache. Frequent urination, is also a sign of too much sugar in the body. Some experience too much hunger and this is especially for people who are at risk of having diabetes. Some can also experience irritability and too much stress He says that these signs also can be because of other issues in the body but they can also be present when someone is consuming a lot of sugar. According to HealthLine these are some reasons why too much sugar is not good for the body: Can cause weight gain Rates of obesity are rising worldwide and added sugar, especially from sugar-sweetened beverages, is thought to be one of the main culprits. May increase your risk of heart disease High-sugar diets have been associated with an increased risk of many diseases, including heart disease, the number one cause of death worldwide. Has been linked to acne A diet high in refined carbs, including sugary foods and drinks, has been associated with a higher risk of developing acne. Foods with a high glycemic index, such as processed sweets, raise your blood sugar more rapidly than foods with a lower glycemic index. May increase your risk of depression While a healthy diet can help improve your mood, a diet high in added sugar and processed foods may increase your chances of developing depression. Consuming a lot of processed foods, including high-sugar products such as cakes and sugary drinks, has been associated with a higher risk of depression. How to regulate the sugar intake Mfiteyesu and Matsiko advise, also, to first be mindful of the numbers of sugars on the nutrients’ labels before consumption. Mayo clinic provided some tips to also look at when reducing sugar intake: Instead of adding sugar to sweeten oatmeal or cereal, top your bowl with your favorite fruit. Opt for low-calorie or sugar-free drinks instead of sugar-sweetened beverages. Better yet, drink water (plain or sparkling). Enjoy fruit for dessert instead of cookies or pastries.Cut the amount of sugar you use in recipes for cakes and cookies or switch out sugar completely by using unsweetened apple sauce. Be mindful of condiments such as ketchup and barbecue sauce, which can be high in sugar, and opt for lower sugar options such as salsa, mustard, or hot sauce. Read food labels and research restaurant menus online. Avoid the high-sugar options.
