INTRODUCTION

Sugar is one of the prominent food items used in every household. It is one of the most common edibles. It adds taste to beverages and you consume it in many forms at least 5-7 times a day. But have you ever thought about what it is actually doing to your body? Most dietitians suggest avoiding sugar in the weight-loss journey but have you ever thought about why they do so? Or is there anything else sugar is doing to your body that you are unaware of? Sugar is such an item that can not be ignored in daily routine. From morning tea or coffee to the sweet ending of dinner, sugar is included everywhere. So, it is very necessary to understand its effects on the body. If you are also suggested to avoid sugar but often think about how to avoid sugar, then read the truth about sugar to motivate yourself

WHAT IS SUGAR MADE UP OF?

Sugar is nothing but a form of sucrose. It has the most basic components of chemistry, carbon, hydrogen, and oxygen. It consists of 12 atoms of carbon, 22 of hydrogen, and 11 atoms of oxygen(C 12 H 22 O 11 ). It is also counted in carbohydrates. In natural form, Sugar is found in most fruits, honey, sugarcane, and sugarbeet. For commercial purposes, that is the sugar sold in markets is made up of either sugarcane or sugar beet as they both have an abundance of sugar. Sugarcane is the main source of sugar in India.

WHY SUGAR IS HARMFUL?

If the sugar is consumed in natural form, it is not at all harmful. Natural fruits contain glucose,
fructose, and sucrose (all three are forms of carbohydrates). Out of these, only consuming an

abundance of fructose in natural fruits can harm the body otherwise a healthy person can
consume fruits without any fear.
But refined sugars are completely different from the natural and act on the body differently.
The consumption of refined sugar has been linked to many serious health issues that can’t be
ignored. Throughout the last decade, there have been no studies done on refined sugar and
every study has found the bad effects of sugar on the body.
Here are the facts to tell you why to avoid sugar-

1. Obesity – Dietitians always suggest to avoid sugar for weight loss. Sugar is one of the
main causes why weight loss is problematic. The high amount of sugar increases hunger
and cravings. It makes you overeat and you end up eating more calories than you
should. Sugar itself has a higher amount of calories and does not provide any nutritional
value. Many nutritional experts have suggested “avoid sugar to lose weight” to their
clients. Also, liquid sugar increases the amount of visceral fat.
2. Heart Risk – Refined sugar triggers many chronic diseases like obesity, blood pressure,
blood sugar levels, inflammation, etc. All these diseases lead to heart risk. A study done
on 30,000 people has found that the risk of getting heart issues in people who consume
liquid sugar increases b 38%. It was an eye-opener and has helped many heart patients
to control their heart issues.
3. Acne – Food that contains a high glycemic index promotes high blood sugar levels. High
blood sugar levels cause a higher amount of androgen production. It leads to more oil
production causing acne. Sugar increases the chances of getting acne by 30%.
4. Type-2 Diabetes – Consuming a high amount of sugar results in resistance to insulin. The
insulin regulates the sugar levels. It affects the blood sugar level up to an extent that
type-2 diabetes can be triggered.
5. Increases risk of cancer – A study done on 4,30,000 people has found that people who
consume a higher amount of sugar are at higher risk of getting some cancers including
esophageal cancer, pleural cancer, and cancer of the small intestine.

6. Drains energy – Sugar since it attacks insulin levels provides too much energy instantly. It
increases energy levels sometimes and it is used up. The person then starts feeling tired
and low in energy.
7. Fatty Liver – High amounts of sugar can lead to fat storage in the liver causing fatty liver.
The risk of fatty sugar increases by 56% if the liquid sugar is consumed daily, a study
done on 5,900 people found.

WHAT ARE THE SUBSTITUTES FOR SUGAR?

Now that you know why sugar is bad for your body, you must be wondering how to avoid
sugar? Here are a few sugar substitutes that can help you avoid sugar diet and get a healthier
body-
● Stevia
● Xylitol
● Erythritol
● Monk fruit sweetener
● Yacon syrup
● Coconut sugar
● Honey
● Maple syrup
● Molasses

CONCLUSION

Avoiding sugar is the first step you should take towards a healthy lifestyle. If you are still wondering how to avoid sugar, remember, sugar is nothing less than a slow poison to your body. Sugar can do the worst to your body. It triggers almost all types of body issues that can be life-threatening as well. So, avoiding sugar is the only key to a healthier body.