Why should we reduce our sugar intake?
Experts suggest that no more than 10 percent of the total daily caloric intake should come from added sugars.
But sugar is not the bad guy we all think of it to be. Glucose, a simple sugar provided by carbohydrate sources, is the body's primary energy source. Consuming sugar keeps the body's cells from starvation and energised. Without this fuel, energy will be compromised and the body will resort to other energy reserves including precious muscle.
Sugar becomes victimised when it is consumed in its refined form and in excess. Biscuits and other sweet treats virtually contain zero health benefits. Unlike sweet treats, natural sugars from sources like fruit contain fiber, vitamins, minerals and antioxidants are important for health. Unfortunately, the general population consumes the majority of their sugar intake through processed and added sugar-containing foods.
Reduce Diabetes Risk:
Although some research has linked sugary beverages to type 2 diabetes, the sole intake of sugar is not always the cause of diabetes development. Ultimately, a diet filled with sweets is loaded with calories. A high calorie diet leads to weight gain which can contribute to obesity. Obesity, in fact, is a significant risk factor in developing type 2 diabetes.
Preserve Bone Mass:
With many sugary and soft drinks, often comes phosphoric acid. Phosphoric acid can increase calcium excretion, an essential mineral for bone growth and maintenance. Furthermore, soft drinks lack calcium. The combination of increased calcium excretion and lack of calcium can accelerate bone loss. Choosing a glass of milk over a soda can reduce the risk of bone loss and osteoporosis.
Combat Tooth Decay:
Like the body's cells, bacteria also use sugar as an energy source. The combination of bacteria and sugar can create a thick, glue-like substance on the teeth. The stickiness can ultimately lead to cavities. Good oral hygiene and sugar reduction can limit the risk of tooth decay.
Boost the Immune System:
Too much sugar can actually interfere with immune responses that attack harmful bacteria. In turn, high sugar-containing foods lack powerful, immune-boosting vitamins and minerals. Swap the cake for a variety of colorful fruits and vegetables rich in antioxidants, molecules that prevent against cell damage.
Eating a moderate and varied diet can help with weight loss, weight control and help you stay healthy.
Cow's milk is a source of potassium, which can enhance vasodilation and reduce blood pressure.
Most vegetables are naturally low in fat and calories. Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, vitamin E and vitamin C. Diets rich in potassium may help to maintain healthy blood pressure.