Understanding the Impact of Sugar on Health
We all know that sugar negatively impacts our health. We’ve been constantly told that we need to limit our sugar intake, and to swap high-sugar options for lower sugar alternatives. But why exactly is sugar so bad? What are the problems with sugar? This blog will address these questions.
Health Implications of Excessive Sugar Consumption
Excessive sugar consumption has been consistently shown to negatively impact our health. Many will know that too much sugar can lead to obesity and diabetes. However, many studies have reported that it can lead to other health problems, like increased risk of heart disease and increased risk of developing certain types of cancers.
The Energy Roller Coaster: Sugar's Effect on Energy Levels
Sugar can also cause our energy levels to crash. We’ve all been there: we eat some sweets or chocolate, we get a quick rush of energy, followed quickly by a crash. Our energy levels drop, and we feel sluggish. Because sugar is a fast-acting carbohydrate, it is quickly broken down and used by the body, which is why we have this sudden spike in energy, followed by a crash. If we have slow-acting carbohydrates, like sweet potato, for example, there will be a steadier release of energy, and we won’t experience this crash.
Overconsumption and Weight Gain
One of the big issues with sugar is how easy it is to overconsume. Whether it be sweets, chocolate or ice creams, these foods tend to be very high in sugar, as well as calories. When we eat too many calories, we gain weight, which can lead to further health issues. This is why it can be helpful to swap high sugar snacks, like sweets, for low sugar options. For example, Nutri Jellies contain just 1g of sugar and just 100 calories per 50g, compared to over 25g of sugar and almost double the calories in the same amount of traditional jellies.
Understanding Sugar Limits: Guidelines for Adults
The question arises: how much sugar is too much? It varies based on age, gender, activity levels, and other factors, but as a guideline the NHS recommend no more than 30g of added sugar per day for adults, or 7 sugar cubes.
Strategic Use of Sugar: Post-Exercise Energy Replenishment
There can be times when sugar is useful. If you have just performed intense exercise (e.g. a game of football), consuming sugar will allow you to replenish your energy stores quickly, as it is easily broken down by the body. It can also be useful during certain activities (e.g. long runs, football games etc) to provide a quick energy boost.
Differentiating Between Sugars: Natural vs Added Sugars
Some sugars are also better than others. Natural sugars, found in fruit, for example, are rich in vitamins and minerals, and so should not be included in the 30g per day guide set by the NHS.
Summing it Up: Making Informed Choices for a Healthy Lifestyle
To summarise, it is best to limit our sugar intake to maintain a healthy lifestyle. Many of the foods we love are high in sugar, however, which makes this challenging. Making food swaps to low sugar options can really help with reducing sugar intake. Nutri Jellies are low in sugar and much lower calorie than traditional jellies, so you can still eat the jellies that you love, but without all of the sugar and calories.