Today, sugar is an inseparable part of our lives, and all foods contain at least a small amount of sugar. Fortunately, the awareness of the side effects of consuming too much sugar has reached a point where it has become clear to all of us. Encouraging the use of alternative sugars such as honey, Dr. Sepideh Sepidar, an expert on food and beverages at KUMS Food and Drug Administration Vice Chancellor’s Office asserts that this natural sweetener is a healthier alternative to refined sugars.
In an interview with the scientific and research service of Akhbar Salamat Kermanshah, she emphasized that choosing whole fruits instead of processed snacks or sweet desserts are healthier options. She maintained that while reducing sugar consumption can be challenging, it is definitely worth the effort to maintain our health. Here are some practical tips to help you effectively reduce your sugar intake.
►►Start by reading food labels carefully. Sugar is hidden under different names such as sucrose, fructose, glucose, and corn syrup. By knowing these different names, you can make more informed choices about what you put into your body.
►►Try to gradually reduce the amount of added sugar in your diet. Small steps can make a big difference. For instance, if you normally add two teaspoons of sugar to your coffee or tea, try reducing it to one teaspoon and eventually cutting it out completely. Choose natural sweeteners instead of refined sugars whenever possible.
►►Focus on eating whole foods instead of processed foods. Fruits naturally contain sugar, but they also provide essential nutrients and fiber, which slows their absorption in the body. In addition, you can replace sugary drinks with healthier options such as water or herbal tea.
►►Eat nuts or seeds instead of sugary treats, and by being aware of the types of sugars you're consuming, monitoring your intake and making smarter choices, you will be able to strike a balance between enjoying the occasional sweet treat while prioritizing your long-term health.
Dr. Sepidar further pointed out that sugar in its simplest form is a type of carbohydrate that supplies our body with energy and stated that we can benefit from sugar since it is naturally found in fruits, vegetables and dairy products. However, she maintained, refined sugar undergoes a process in which impurities are removed to create a pure sweet-tasting yet harmful product. She added that this highly processed substance is exactly what is found in grocery stores, having different types, each of which has its own characteristics and uses.
According to her, one of the most well-known types of sugar is sucrose. This refined sugar is obtained from sugar cane or sugar beet and goes through a refining process before reaching our tables and is the most widely used form in cooking. Another popular alternative is brown sugar, which has a slightly higher molasses content than white sugar. For those watching their calorie intake or managing diabetes, artificial sweeteners such as Stevia or Splenda are available as low-calorie alternatives.
Stating that sugar is high in calories but has little nutritional value beyond its energy content, she asserted that sugar can lead to unstable blood sugar levels and decreased energy. It can also result in cravings for more sweet foods or drinks, creating a vicious cycle as a consequence. On the other hand, the natural sugars found in fruits and vegetables have beneficial nutrients like fiber and antioxidants that support overall health.
Harmful effects of high sugar consumption on health
Dr. Sepideh Sepidar stated that sugary foods and drinks are often high in calories and low in nutritional value, leading to weight gain and the risk of obesity, which is linked to a range of health issues such as heart disease, diabetes, and some cancers. Another side effect of consuming too much sugar, as she mentioned, is tooth decay. Because bacteria in our mouths feed on sugars and produce acids that attack tooth enamel, too much sugar consumption increases the risk of Type-2 diabetes and in turn increases Blood glucose levels frequently, putting pressure on the body's ability to effectively regulate insulin production. In the end, she highlighted that excessive sugar consumption is also associated with an increased risk of fatty liver disease. Carefully reading food labels when buying food products can help identify hidden sources of added sugars.