Sugar: the new tobacco

Haven't we all at some point of our lives dreamt about becoming Charlie in 'Charlie and the Chocolate Factory'? 

In today's world of constant access to processed foods, irresistible desserts are sufficient to make us forget that we pledged not to touch anything sweet just two days ago. 

Scientists from Cambridge University have found that excessive consumption of sweet food items is as bad as alcohol and smoking – it overloads your liver, causes insulin resistance and is highly addictive.

Many nutrition experts say that moderate amount of sugar consumption is fine for most people. But, in excess it can lead to metabolic problems beyond just weight gain. Studies show that any fructose (sugar found especially in honey and fruit) you eat, goes straight to your liver and gets turned into droplets of fat called triglycerides.

It is generally advised by nutritionists to follow the World Health Organisation's guidelines, which recommends that only 5 percent of your daily calorie intake should consist of added, or 'free' sugars and that adults and children should consume no more than six teaspoons daily. 

When you are gulping down your third cupcake/dougnut of the day and planning to go for the fourth, something at the back of your mind reminds you not to - begs you not to - cries and screams you not to. But you are helpless in front of the sugary delight that sometimes can make the world a better plcace for you in an instant!  

 "This is the last one…"

"A little bite won't hurt…"

"I worked hard all day, I deserve this waffle..." 

These are just some of the things we say to justify our excess craving for something we know is bad for our health. Even after taking such great caution, at the end of the day, we end up with an intake score of one glass of Nutella shake, one doughnut, one diet coke and a few spoonfuls of chocolate fudge ice cream cake. Oops!

We forget that we should not be consuming so much sugar because it carries no nutrients, no protein, no healthy fats and no enzymes. Furthermore, Sugar causes blood glucose to spike and plummet exceptionally high and low, which is of course not healthy.

Irregular blood sugar levels often lead to mood swings, fatigue, increased uric acid levels, headaches and cravings for more sugar. Cravings set the stage for a cycle of addiction in which every time you eat something sweet, it makes you feel better temporarily but, a few hours later, more cravings and hunger set in. 

Unfortunately, it is not just sugar that's killing us, but scientifically manufactured "sugar" as well. Artificial sweeteners such as aspartame and sucralose are also a big no-no, since they actually come with a whole new range of health problems that are much worse than what sugar can bring. 

Making a few changes in your diet plan can help you cut down on the unnecessary sugar consumption:

Reduce the sugar you add to your daily cup of coffee or tea. Do so gradually so that your taste buds get used to it.

Avoid low-fat 'diet' food items because they tend to be high in sugars. Instead have smaller portions of the regular versions.

Be careful of 'sugar-free' food. These often contain artificial sweeteners which will not satisfy your sweet tooth; instead they may send confusing messages to the brain, which can lead to over-eating. 

Balance your carb intake with protein items like fish and chicken - protein foods slow stomach emptying, which helps manage cravings.

Reduce the sugar in recipes and add spices to boost flavour and taste.

For occasional cravings, have a jar filled with various kinds of nuts or try plain yoghurt.

Sugars do not ruin your health- unless you eat like there is no tomorrow and refuse to exercise. So, exercise regularly.

Instead of holding sugar culprit for your expanding waistline, remember that sugars do not make you fat- overeating does! So, do not go for that fourth doughnut!

By Tahmina Begum