Many people believe that eating a lot of sugar directly causes diabetes. While this perspective has some truth, it’s not entirely accurate. Let’s explore the role of it in our health and find out how to consume it responsibly.
Types of Sugars: Natural vs. Added
It can be divided into two main types:
- Natural Sugars: Found naturally in fruits (fructose) and honey.
- Added Sugars: Processed sugars, high fructose corn syrup, and malt syrup.
When you consume added sugars like sucrose, they break down into glucose, fructose, and galactose. Among these, glucose enters the bloodstream and raises blood levels. Therefore, foods that produce glucose can impact diabetes risk, not just sugar itself.
How We Taste Sweetness
Sweetness is detected by our taste buds on the tongue.
- The human tongue contains approximately 10,000 taste buds.
- Each taste bud has 50-100 taste cells.
Sweetness and umami flavors are sensed by specific receptor proteins called T1R1, T1R2, and T1R3. When sweet substances enter the mouth, they bind to these receptors, sending signals to the brain to recognize the sweet taste.
Positive Effects of Sugar
1. Sugar is Energy Source
It is an essential energy source for the body, especially for the brain, which relies heavily on glucose for fuel.
2. Sugar can improve Mood
Sweet foods trigger the release of dopamine, a neurotransmitter that promotes happiness and enhances mood.
Negative Effects of Excessive Sugar Consumption
1. Obesity
Excess consumption causes rapid spikes, leading to increased insulin production. This process promotes fat storage, contributing to weight gain and obesity.
2. Type 2 Diabetes
Over time, consuming too much can impair the body’s ability to regulate blood sugar, increasing the risk of Type 2 Diabetes.
3. Tooth Decay
It is a major cause of dental cavities and tooth decay.
4. Cardiovascular Disease
High intake is linked to heart problems such as elevated blood sugar, increased blood pressure, and high triglyceride levels.
Tips for Healthy Sugar Consumption
1. Reduce Processed Food Intake
Processed foods are often loaded with added. Opt for natural foods like fruits, vegetables, and whole grains instead.
2. Be Mindful of Beverages, less or no sugar
Beverages like soda, fruit juices, and sports drinks contain high amounts of that. For example, a single can of energy drink (like Hot Six) contains 30g of that. Replace these with water or low-sugar alternatives.
3. Use Natural Sweeteners
Consider healthier alternatives to sugar, such as stevia or rosemary syrup.
Recommended Daily Sugar Intake
- World Health Organization (WHO): Less than 10% of total energy intake.
- Korean Diabetes Association:
- Men: 40g per day
- Women: 30g per day
Final Thoughts
It plays a significant role in our lives, offering both benefits and risks. While it provides energy and can improve mood, excessive consumption is harmful to our health, leading to issues like obesity, diabetes, and heart disease.
To enjoy sugar healthily:
- Minimize processed foods.
- Choose natural sweeteners.
- Monitor your daily intake.
By making small changes, you can enjoy the sweet side of life without compromising your health!