ADDED SUGARS
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A lot of people these days consider sugar as evil and are going for ‘No Sugar challenge’, etc.
On the other hand, there are so many who eat huge amounts of sugar, some knowingly and some unknowingly!
Your body doesn’t need to get any carbohydrate from added sugar. But if consumed in moderation, sugar is not that harmful.
The AHA (American Heart Association) suggests a stricter added-sugar limit of no more than 100 calories per day (about 6 teaspoons or 24 grams) for most adult women and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most men.
The AHA also recommends a lower daily limit of added sugars for children aged 2-18 to less than 6 teaspoons or 24 grams per day, and sugary beverages should be limited to no more than 250 ml a week.
Sugar taken within the limits mentioned above is not harmful. Stopping sugar and depending on artificial sweeteners is also not recommended for non diabetic people.
Many people control/ stop using white sugar but continue using a lot of sugar in many different ways, often deceived by manufacturers or social media posts.
These are the common sources of sugar in our diet:
- White sugar, gur, jaggery, brown sugar, boora, khand, mishri, honey, maple syrup, sweet corn syrup.
- Lots of packed foods & bakery items which claim to be ‘sugar free’ but they contain jaggery, honey, or brown sugar as replacement for white sugar. They all affect our blood sugar levels and our health similarly.
- Ice creams, chocolates, sweets, cakes and pastries, doughnut, other bakery products, sauces, jams, jellies.
- Tea, coffee, ice tea, sweetened beverages, packed fruit juices, concentrates (like Rooh-afza, Rasna), flavoured milk, flavoured yogurt, lassi.
- Protein bars, granola bars, other nutritional supplements, glucose energy drinks and powders (like Glucon-D).
- Processed foods like cheese, breads, cookies, breakfast cereals.
- Sugar in fruits is not harmful generally unless taken in excess or in juice form. Roughly around 300-400 gm of any fruit per day for non-diabetic people is okay.
Attaching screenshot of some names used for sugar on food labels. Foods containing any of these also have to be avoided or consumed in moderation.
If you are Diabetic, no amount of added sugar should be consumed and none of the foods mentioned above should be consumed. Artificial sweeteners can be used in moderation. About 100-150 gm of fruits can be taken per day by diabetics and no fruit juices, not even home made are recommended.
Stay Healthy Stay Happy!
Dr. Nikhil Aggarwal
General Physician (MBBS)
Ref - https://www.hsph.harvard.edu/nutritionsource/ca...
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Sugar Substitute 'Xylitol' From Sugarcane Waste
This is like magic if commercially produced, everyone will benefit including export gdp
@batguy143 shukriya Doc Shaab for tag, i fee like a med guy too (kidding)
Sir I take gur jaggery in unprocessed firm from local market as people or Ayurved tells it eliminates toxins from our gut or lymph nodes
This extract pills reduce blood sugar as described by my known persons
On fructose from fruits, some diabetics are told to avoid it, as my uncle only consumes the sour fruits, people say it is not harmful but u never know as per new research
Also, some fruits are injected with sugar solutions
2. Gur/ jaggery naturally contain same amount of sugar as the white sugar. They all are made from sugarcane. If you take in limited quantity of 24-36 gm/day, all will have same effect and if you take in higher quantity, all will have same harm.
3. As long as a person has organs like liver, kidneys, lungs, skin, they don't need anything else to remove toxins. Rest all is just business.
4. Stevia is a natural sweetener. The studies on Stevia are very limited. if taken in moderation, it seems safe.
5. Diabetics can consume any fruits in small quantities, total upto around 100- 150 gm per day. It can vary for someone with uncontrolled sugar or other issues like liver damage.
Important is to keep doing moderate exercises daily and have complete healthy lifestyle.
6. Yes people are going more & more for supplements and tonics & expecting some magic cure to their bad habits, but that doesn't work.
People make everything about trends - they eat mangoes in winters & other non seasonal fruits & vegetables. This may not be that harmful if sourced from good reliable source but seasonal things should definitely be preferred.
Coconut sugar has slightly lower glycemic index, not much difference than any other sugar source.
If you consume in the limits mentioned in my main post, it won't make any significant difference.
If you exceed the limit regularly, you will have similar harmful effects irrespective of whatever form of added sugar you consume.
Consuming such fad products can give you false sense of being healthy & most likely you will consume it in much higher quantities, thereby the damage will be much more than white sugar.
Instead consume normal sugar in moderation & spend that extra money in fruits.
Excellent post. Would like to share what I have read on the ken recently. Around 5 people can access the story for free using my link once you register on the ken. Here is the link https://the-ken.com/shared-story/?sharecode=MTE...
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The fraud of 'no added sugar' and 'no white sugar' is ever increasing, specially after numerous self made 'health experts' & 'wellness coaches' have emerged on social media.
Hope people understand this before doing much harm to their health & wallets.
More than the real sugar, the added sugar in everyday food products does the real harm.
From bread to biscuits, everything we consume has added sugar which doesn't gives clear picture of total amount of sugar consumed in a day unless one weighs everything they eat in a day and calculate the sugar percentage from the food labels
Attaching screenshot of some names used for sugar on food labels. Foods containing any of these also have to be avoided or consumed in moderation.