Sugar is a common food item in our diet. We often wonder if sugar is healthy or unhealthy. Sugar, or glucose, is essential for our body. Our brain and eye cells need a constant supply of glucose to function. So, it’s wrong to say that sugar is completely bad.
Glucose is the main nutrient that our body absorbs to supply energy. Muscles also use glucose for energy. Therefore, a daily intake of sugar is necessary. However, our diet often does not provide enough plain sugar to meet our body’s needs. So, how does our body get energy throughout the day?
Our meals consist of carbohydrates, proteins, fats, vitamins, and minerals. Carbohydrates are complex sugars. When we eat carbohydrates, they break down into sugar and get absorbed by the body. Thus, the carbohydrates in our meals fulfill our body’s energy needs.
So, if sugar has so many benefits, why do we hear that we should eat less sugar? The reason is that we get sugar from many sources in complex forms, such as grains, cereals, fruits, and vegetables. Dieters often crave sugar and sweets because if meals are not eaten regularly, their sugar levels drop, leading to cravings.
What happens when we eat too much plain sugar? Sugar provides empty calories, which means it has calories but no other nutrients. Sugar also includes candies, pastries, and sodas. Instead of plain sugar, it’s better to consume carbohydrate sources that also provide proteins, fats, and fiber.
Excess sugar is stored as fat in the body. To keep body fat low, you need to track your sugar and carbohydrate intake. It is advisable to limit plain sugar to 3 teaspoons per day (1 tsp = 20 calories). This proves that anything in excess is harmful.
RD Neha Kava
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