BITTER TRUTH ABOUT SUGAR
Sugar is the new Tobacco. It is addictive, potentially harmful and socially accepted unlike tobacco. Awareness about the adverse effects of sugar is not known by all. We need to keep sugar out of reach of our children – our future. It takes the lives of 1 person every 6 seconds just like tobacco.
How does sugar become an addiction?
We all need Sugar to fuel every cell in the body. It is an exclusive energy provider for the millions of brain cells. Sugar is converted into glucose in your gut and enters your blood stream. This increases your blood sugar and supplies the brain cells with its requirements as it can only metabolize sugar for its energy needs.
First you like the taste of sugar. Taste leads to desire. Desire leads to frequent excessive intake. Then it develops into a habit. At this stage you still can choose to consume it or not. If you do, you start craving for it and consuming more and more. The brain detects the sugar rush and the habit is perpetuated by hormones secreted in the brain. Addiction sets in gradually and insidiously. You start consuming more and more and you need it to get through the day.
Sugar is 8 times more addictive than cocaine, heroin or tobacco. You get trapped in the sugar cycle where you lose the point of way you can say no to it.
Why do you crave sugar?
With the increased consumption, your blood sugar level spikes. Body moves the excess glucose out of the bloodstream and into the cells for energy. To do this, the pancreas releases a hormone called insulin. Insulin drops the sugar level which leaves you feeling wiped out, shaky and searching for more and more sweet treats to regain that sugar “high” again. Thus the sugar cycle is rekindled.
The body then will push the excess glucose into fat and muscle. If it is not burned by exercise, you will store the excess leading to overweight and obesity. This repeated entry of sugar into muscle and fat will lead to a state of resistance to insulin action leading to diabetes. When diabetes develops, the blood sugar continues to be high [with or without entry of food] causing narrowing of blood vessels leading to complication such as heart disease and strokes.
How much sugar is too much?
Most Sri Lankans drink several cups of tea laced with at least 2-4 teaspoons of sugar. We should have only 4-5 teaspoon of sugar per day or 25 grams to maintain ideal body weight.
Can we use artificial sweeteners?
Yes you may – but your taste buds for the sugar taste may not reduce. You may need to find a better substitute and retrain your taste buds to less amount of sugar or no sugar in general. Artificial sweeteners used in great quantity may cause other health problems.
Limit “Healthy Sugars”
Bees honey, brown sugar, treacle or cane juice may sound healthy but sugar is sugar. It spikes your blood sugar. It is higher in nutrients but high in calories like sugar.
Look out for hidden Sugar
Hidden sugars are found in sauces and carbonated drinks. Tomato and chillie sauces, ketchup, barbecue sauce, reduced fat salad dressings, baked beans and flavoured coffees have high content of added sugar. Look at the labels before the item is dropped into your shopping cart.
Does sugar cause Diabetes?
Not directly but too much of sugar will add kilos to your weight leading to obesity and diabetes. Heavy bodies find it difficult to tackle insulin, the hormone that controls blood sugar. When the body resists insulin, your blood sugar rises and may lead to diabetes.
Take home message
Say No to sugar – reduce quantum and frequency by half on World Diabetes Day