Sugar: the sweet enemy?

Sugar: the sweet enemy?

## sugar: the sweet enemy?

sugar is an ubiquitous part of our diet. Whether in the form of sweets, drinks or hidden in processed food - we consume a lot more sugar than we actually need. But is sugar really as harmful as is said? In this article we take a look at the sweet enemy and examine scientific knowledge about the effect of sugar on our health.

## A sweet story: The discovery of the sugar

sugar has a long history and was discovered years ago. The earliest known use of sugar comes from ancient India, where sugar cane was grown and the juice was cooked into sugar. Over time, the use of sugar worldwide, and in particular the transatlantic slave trade in the 15th century, contributed to increasing the production and consumption of sugar.

## types of sugar

There are different types of sugar that occur in our diet. The most common are sucrose, glucose, fructose and lactose. Saccharosis, also known as table sugar, consists of glucose and fructose and is the shape of sugar used in most food. Glucose is the main energy supplier for the body and is obtained from carbohydrates. Fructose naturally occurs in fruit, vegetables and honey. Lactose is the sugar that occurs in dairy products.

## How does sugar work in the body?

When we eat sugar, it is split into its components in the small intestine in its components and fructose. The glucose gets into the blood and serves the cells as an energy source. A surplus of glucose is stored in the form of glycogen in the liver and muscles. Fructose, on the other hand, is processed by the liver and can be used for energy generation or stored in the form of fat.

## The effects of sugar on health

The high consumption of sugar is associated with a number of health problems. The most common include:

### 1. Weight gain and obesity

sugar contains many empty calories that do not contain any nutrients. The excessive consumption of sugar -containing foods and drinks leads to a calorie surplus that can lead to overweight and obesity. Obesity, on the other hand, is a risk factor for many serious diseases such as diabetes, cardiovascular diseases and certain types of cancer.

### 2. Diabetes

The consumption of a lot of sugar can lead to insulin resistance in which the cells of the body no longer react correctly to insulin. Insulin is the hormone that regulates the blood sugar level. If insulin resistance progresses, this can lead to diabetes mellitus, a chronic metabolic disease.

### 3. Caries

sugar is known for causing caries. Bacteria in our mouth feed from sugar and released acids that attack the tooth enamel. High sugar consumption can lead to caries and tooth decay.

### 4. Cardiovascular diseases

The excessive consumption of sugar is also associated with an increased risk of cardiovascular diseases. High sugar consumption can increase blood pressure, change cholesterol values ​​and stimulate the inflammatory processes in the body - all factors that can increase the risk of heart disease.

### 5. Addiction potential

There are studies that indicate that sugar, like some drugs, has addictive potential. The consumption of sugar activates the reward system in the brain and can lead to a cycle of desire, consumption and desire. This can lead to cravings and an increased desire for sugar -containing foods.

## recommendations for sugar intake

In view of the harmful effects of too much sugar in nutrition, many experts have developed recommendations for sugar intake. The World Health Organization (WHO) recommends that the consumption of free sugar, i.e. sugar, which is added by food manufacturers, chefs or consumers, should be limited to a maximum of 10% of the daily energy supply. Even better would be a limitation to 5%, which corresponds to about 25 grams of sugar per day for adults.

## Sugar substance

Due to the concerns about sugar consumption, many people have started using alternative sweeteners. The spectrum ranges from artificial sweeteners such as aspartame and sucralose to natural sweeteners such as stevia and erythritol. These sugar substitutes usually do not deliver calories and can be an alternative for people who want to reduce their sugar consumption. However, it is important to note that you may not offer any health benefits and some of them can be -compatible.

## FAZIT

sugar can undoubtedly be referred to as the sweet enemy. Excessive consumption of sugar can lead to weight gain, diabetes, caries, cardiovascular diseases and other health problems. It is important to reduce sugar consumption and pay attention to a balanced diet. The use of sugar substitutes can be an option for people who want to restrict their sugar consumption. At the end of the day, however, it is best to maintain a balanced diet that is rich in natural and unprocessed foods and contains sugar only in dimensions.

## Source

1. Sucrose - an overview | Sciencedirect topics
2. The History of Sugar
3. Effects of Sugar on the Body and Brain
4. Dental Caries (Tooth Decay)
5. The Role of Added Sugars in the Diet
6. Sugar intake and cardiovascular diseases
7. Sugar Addiction: Pushing the Drug-Sugar Analogy to the Limit
8. World Health Organization-Sugars Intake for Adults and Children
9. All about Sugar Substitutes
10. [The Truth About Sweeters: Are They Healthy?] (Https://www.hsph.harvard.edu/nutritionsource/Healthy-drinks/artificial-sweeteners)