Sugar Consumption and its Consequences

Modern diet has evolved over the centuries. Among the many additions in our diet, healthy or unhealthy depending on the choice, one, in particular, is consumed on a daily basis. From our morning cup of beverage to wholesome foods for later in the day, Sugar is at the forefront.

It comes in various forms and in our food chain it has become integral. It is present in our bloodstream in the form of Glucose. It is an essential carbohydrate that provides energy to our body. Sugar intake, if not moderated, may lead to various diseases and ultimately death.

Our human body has a complex mechanism for metabolism and sugar plays an important role. Sugar is present in the form of glucose, fructose, lactose, galactose, maltose, and sucrose.

Glucose is the most important that is utilized by the human body and replenishes our energy. This, in turn, determines our health.

Higher the level of glucose in our body the greater risk of getting unhealthy diseases. There are tremendous side effects which are a direct result of consuming excessive sugar.

Forms and Intake of Sugar

Glucose is the sugar that we form in our blood which plays a pivotal role. From the energy to the human brain to the systematic functioning of our body, blood glucose is an essential component. It determines our longevity and needs to be regulated to avoid diseases.

A simpler explanation would be to think of a car which needs fuel to run and perform, glucose is the same for the human body. We need Glucose to function, that is our fuel. If we just maintain our blood sugar levels right we will have a healthier life.

As stated by the American Heart Association, the maximum sugar intake for a 24 hour period for Men is 150 calories and 100 calories for Women. These values are based on a 2000 calorie diet. Sugar consumption can come in various forms naturally and artificial.

Modern diets that include a variety of junk along with numerous other processed foods. Pre-packaged foods contain a lot of sugar that we are unaware of. Thinking of the same how often do we check the nutritional information in the package? We are guided not by health but taste and preferences according to the brand. This then has an impact on our health which leads to various diseases and contributes to the failure of our Kidneys and Liver.

Avoiding Diseases through Monitoring

If we are careful and take responsibility for our health sugar intake wouldn't be much of an issue. Our instant gratification for taste takes us overboard. If not monitored higher blood sugar levels will lead to vital organs failing and ultimately death. According to WHO any individual having a blood sugar level from 70-120mg/dl is considered healthy and nondiabetic. If you have maintained your levels in this range then you are definitely making the right choices. If your blood sugar levels have the tendency to go beyond the range of 120mg/dl you should consult your doctor immediately. Hypoglycemia or low blood sugar that falls below 70mg/dl is also dangerous often leading to distorted vision, weakness and mental confusion. The healthiest way out is to constantly monitor the blood sugar level.

What to Eat and not to Eat

Artificial sugar that we consume is the biggest culprit of them all. They provide no nutrients but add on to our calories, yet it is only our individual fondness of taste that we are addicted to it on a daily basis. Consumption of sweets, chocolates and other edibles made out of artificial sweeteners are extremely dangerous and will have dire consequences to our well being as we age. Packaged and processed foods or in our day now called the supermarket lifestyle adds to the deterioration of our health. It is an individual choice and our personal decision matter the most. Our individual choice should be what nature offers to begin with. Fruits, Honey, Jaggery and natural sugar found from the extracts of plants are healthier and beneficial choices as compared to using artificial sweeteners and processed foods. Sticking to natural choices will help maintain the sugar levels in our body and give us the energy that we need to survive on a daily basis. Stevia extract from the plant stevia rebaudiana is an alternative to artificial sugar.

A Pit of Diseases

There are multiple diseases and health conditions that our body is subject to, owing to an increase or decrease in blood sugar levels. Diabetes being common of them all is a global calamity claiming over a million lives on an annual basis. Long term hazards also include major organ failure, liver, kidneys, and heart.

Carbonated beverages which contain artificial sugar leads to obesity and lack of brain function. There are numerous other bodily changes that can damage metabolism.

We individuals have our lives in our hand. We choose what we eat. We have a responsibility towards our life and our prime objective is to be healthy. Being healthy enables us to contribute more to our society. Sugar intake is not only unhealthy but it is a silent killer if we continue to ignore.

We should learn to control our taste buds and switch to healthier methods. This will not only keep us healthy but will save us valuable resources. The cost of disease in our time is insurmountable. As of 2017, 327 billion US dollars is the direct cost to treat diabetes globally. Let us be smart, live healthy and not be a burden to society because of the personal choices we make.

Choosing the Right Fats in your Diet

We wake up every day, look in the mirror and notice minor changes. Whether obese or not, everyone wants to look healthy. The shape of our body sends a message which reflects our persona to the people around us. One critical parameter that determines our shape is directly associated with the consumption of Fats.

Of course, we have numerous information and various views regarding fat and its consumption. What exactly is it? Is it healthy or unhealthy? Do we even need fats in our human body?

Let us make an attempt to delve deep into the matter and get some clarity towards the end of this as to what are fats, and what do we need to know in order to remain fit and healthy.

Fats and their types

We all know that our human body needs many nutrients that provide us the energy for survival and work. Fats are one of the key nutrients that our body needs besides proteins and carbohydrates. It provides nutrition and stores energy.

There are many types of dietary fats that we consume every day through the food that we eat. Unsaturated, Saturated, Mono-saturated, Poly-unsaturated, and Trans. Unsaturated Fats are the healthiest of all with energetic nutrients. There are two forms of unsaturated fats, monounsaturated and polyunsaturated fats.
Fats that we consume are different according to the type of food that we eat. Although unsaturated fats are the healthiest we have also been consuming all other forms of fats which may be slowly ruining our health in the long run.
So what do we need to consume in order to remain healthy and have our good fat levels high while the bad one in control along with our cholesterol? We have to consume according to the 2000 calorie based diet, and according to the American Heart Association, not more than 200 calories should come from fats that we eat.

Associated Fats with varied Edibles

Let us look at our varied consumption and see what is making us either healthy or unhealthy. Have you been consuming too much red meat for protein? If you answered yes then you are consuming way too much saturated fat which is extremely unhealthy especially for your heart. Saturated fats are better consumed through dairy products cheese, butter, and milk products.

Similarly how often do you feel the need for junk? We do like the occasional bite of our burger served with a side of a large portion of french fries. This is extremely dangerous for your health and it will lead to not only clogging of arteries but also have serious repercussions to major organs of the body. It raises the LDL level of your cholesterol which if left unchecked will lead to major heart failing conditions.

Consumption of Cakes, deep-fried foods, cheeses those that are found in pizza and microwaveable foods contain a large amount of trans fat. Our consumption depending on how often we make them a part of our diet determines our health for the future.

We have to make a conscious decision to eat healthily and consume the right kind of fats that will be beneficial and healthy for our body. Consuming fats from the source of vegetables, plants and fruits are better suited and digested. Fats from avocado, flax seed, pumpkin seed, and almonds are unsaturated and healthy.

Omega-3 found mainly through the source of fish is essential for our body. It is an unsaturated fat that helps maintain our heart. It can also be found in walnuts and soya bean oil. Studies have shown that taking omega-3 maintains cardiovascular rhythm.

Cooking oil that we use also makes a big difference in the levels of our bad LDL cholesterol. Sunflower oil and mainly other prominent cooking oils found in the supermarket that we use to cook our food may be adversely affecting our health. It is well known that too much consumption of oil is dangerous for our system and is also the major cause of cardiovascular and other diseases. It leads to premature death. So what is the alternative that we have, we can switch to either Olive oil, or consume foods that are not deep fried in oil?

The Healthier Side

We have to make a wise decision that will ultimately let us live a less complicated choice. Deteriorating one’s personal health due to poor choices of food should not be a part of our modern lifestyle, not when you have information that you can access and follow.

Limit oil intake, avoid deep-fried foods, exercise regularly and eat healthily. Our lifespan is continuously increasing with scientific advancement and our approach towards our health is fundamental to the progress of society. Consuming too much fat will only increase our hospital bills alongside weakened immunity, clogged arteries, and an extremely weak libido.

Increase the intake of natural fat foods that are available if red meat is a part of your diet limit it to maintain your health. Green leafy vegetables are crucial to our health and a rich source of unsaturated fat. Make this change for the better or suffer in the long run -the choice solely rests with you.