How Added Sugars Hijack Your Health and Healthy alternatives for Refined Sugar

There are various harmful effects of excessive and added sugar consumption on our bodies. It behaves the same like an addictive drug, as it is proven by numerous studies showing its addictive nature dominant that of any other sweeteners available in the market.

Furthermore, added sugar, refined sugar poses a number of negative health consequences.

In India, it has become obvious to consume ample amounts of sugar in beverages and sweets such as tea and coffee and other Indian sweets.

Generally, Indians consume a disturbing quantity of sugar, more than 24 to 25 teaspoons per day, which is really very harmful to an individual's health.

Diabetes, fatty liver, obesity and so many connecting diseases mainly cause by eating up refined sugar in the form of sweets and beverages.

Table of Contents

Refined Sugar

Let’s checkout Side Effects of added sugar on human health:

Rising Sugar Consumption and the Alarming Health Impacts: A Statistical Insight into India's Troubling Reality.

In the span of just a few years, the average daily sugar intake in India has surged from approximately 15 tablespoons to a concerning 18 to 20 tablespoons among adults aged 18 and above (from 2020 to 2023).

Currently, India harbors a staggering count of 77 to 78 million diabetic patients aged 18 and above, with an additional 25 million individuals classified as prediabetes (posing a heightened risk of developing diabetes in the future).

Recent studies issued by the National Family Health Survey (NFHS) in 2019 and 2021 has shown its negative numbers of obesity within certain statistics.

In the current study it’s a clear image that in the group of 15 to 50, 6.4% of women and 4.0% of men are now classified as obsessed.

Hence, it is all clear that our human society’s health is affected by the excessive consumption of processed food and sugary beverages and this is the area where humans have to take care for good human health.

Obesity:

Diseases like High blood pressure, Cholesterol issues, strokes and various cardiovascular diseases caused mainly by obesity play the main role in destruction of your good health.

And your long healthy life gets contracted by obesity and the ultimate reason for it is consumption of refined sugar and its beverages.

Premature Aging:

The consumption of excessive sugar has detrimental effects on the body, contributing to cellular aging and organ damage. It specifically breaks down collagen in the skin, leading to premature aging and unhealthy skin.

Formation of advanced glycation which is bad for your organs caused by consumption of sugar which reacts with the protein in the body.

Additionally, it damages elastin, a vital component responsible for maintaining a youthful and radiant appearance of the skin.

Damages your internal organs also leads to fatty liver:

It is a proven fact that our kidneys, arteries, and liver get affected by more and more consumption of refined sugar.

Also this can lead you to non-alcoholic fatty liver diseases.

This happens when our body generates more fat than requirements and then it becomes unable to metabolize which becomes a threat to your liver and it damages.

Drains your energy:

While consuming sugar occasionally can provide a temporary boost of energy, vice-versa excessive consumption of sugar can actually lead to decreased energy levels.

Our blood sugar level increases when we eat sugary food items and make our body release insulin to manage sugar.

And then this makes an unexpected drop in blood sugar levels and we can see fatigue, lethargy and decrease in overall energy levels of the body. 

Besides, consumption of excessive sugar has the same effects as drugs.

The natural sweetness in sugar helps you to release happy hormones in your body which are dopamine and serotonin in our bodies. 

It gives a sense of pleasure and happiness which triggers your brain to eat more sugar in the addictive nature.

Hence it is very clear that excessive consumption of sugar is harmful to anybody’s health and Ayurveda says in the book ‘Charak Samhita’ that anything excessive is bad for health and so we have to take care of our diet.

When we are talking about added sugar, devastating effects of trans fats on our body can't be left learn more by reading - The Dangers of Trans Fats: Understanding The Risks and Sources

Let’s checkout healthy alternatives for sugar:

The bountiful resources of Mother Nature offer us numerous healthy options, but unfortunately, human beings often disregard them, resulting in the adverse consequences we face today.

Luckily, Honey, coconut sugar, fruits, stevia and jaggery are natural and awesome healthier choices are available to replace processed sugar in the market.

Honey:

Honey has lots of health benefits and it is widely known for its full antioxidants and natural sweetness.

It is a great source of iron and zinc.

Besides, Honey is an anti-inflammatory agent and also possesses antibacterial properties.

Therefore, incorporating honey into your kitchen can be a wise choice for a healthier sweetening option.

Honey

Coconut sugar:

Coconut sugar is extracted from the sap of coconut palm. It is a well-known natural sweetener and has awesome benefits compared to processed sugar.

If we compare it to refined sugar it has a lower glycemic index and also does not affect blood sugar levels like processed sugar. Its effect is lesser than refined sugar.

Also, coconut sugar is rich in antioxidants, minerals, and fiber which increases its nutritional benefits.

Coconut Sugar

Fruits:

Fruits serve as a nutritious and wholesome substitute for sugary beverages.

Nature has provided us multiple choices in the category of fruits hence you can go for the one you love.

Additionally, Fruits are an awesome source of vitamins, minerals which make them nutritious.

Fruits

Stevia:

Stevia, a remarkable and magical herb bestowed upon us by Mother Nature, is a natural sweetener derived from the plant Stevia rebaudiana. 

It possesses an incredibly high level of sweetness. Notably, Stevia is entirely calorie-free and does not impact blood sugar levels.

Stevia

Jaggery:

Jaggery is made with very few processing techniques and that is the reason it is full of minerals and vitamins naturally available in sugarcanes also.

It is full of iron, calcium, and potassium.

Furthermore, Jaggery is less in glycemic index compared to refined sugar.

Jaggery

In the bottom line

Consumption of excessive sugar has numerous bad effects on humans’ health. It is very important for us to be aware of the harmful effects of refined sugar on our body and prioritize our health.

And luckily our mother nature has a healthy alternative for refined sugar so we can adapt it and can assure our healthy and long life.