Is sugar good for your health? - Sugar research

So as promised.
Sugar, Is it good for health?

Table of Contents

Is sugar Good for your health?Good vs. Bad comparison.

Sugar’s pros.

-It is an instant source of energy
-Athletes sometimes use it after rigorous physical activity of 1 hour and more to replace the energy within their cells after the workout
But that’s about it.

Sugar’s cons.

May contribute to the next conditions:
-Type II diabetes
-Heart diseases
-Promotes tooth decay
-Weakening of immune function
-Obesity
-Non alcoholic fatty liver disease
-Increased cell aging
-Energy crushes

Bad wins

So, Sugar, is it good for health? Apologies but guess we’re not going to claim added sugar healthy today…
But wait, do we need sugar in general?

Added Sugar vs. Natural Sugar

First it is key to understand that there are different sugars
The main two groups are Natural sugars and Added sugars.

Definitions

Natural sugars – Whole unprocessed foods like fruit, vegetables and milk
Added sugar – Any sugar that is added prior to putting any food on your dish or prior to eating

Effect on The Body

Natural sugar foods tend to be low in calories and sodium, and high in water content and many important vitamins and minerals. The fiber in fruits slows down how quickly your body digests it.

Added sugars on the contrary don’t necessarily have nutrients like protein and fiber, so their consumption causes a quick blood sugar surge. And over time having consistently high blood sugar contributes to the problems described earlier.

Well, I don’t want to have all those what should I do?
Just follow these guidelines and you’ll be on the right track

Consumption guidelines

Maximum added sugars consumption guideline:

According to American Heart Association
Men: 9 teaspoons or 36 grams
Women: 6 teaspoons or 24 grams
Kids (2-18): 6 teaspoons or 24 grams
Kids under 2: No added sugar at all

Natural sugars consumption rough guideline:

There is a lot of controversy on the subject, and no definite guidelines, but.
This sugar group has nutritional value as opposed to the added sugar, so it should be less of a worry. But if you really want to give your best to it, than you should know that:
Mostly the worry about natural sugar consumption tends to be around the calorie intake, meaning – If you overdo it on the fruit you won’t have place left for the veggies dairy and other needed foods.
So pay attention that you don’t overdo it, generally 2-3 pieces of fruit could be a good guideline.

Conclusion

If good health is your goal, follow the American Heart Association consumption guidelines, or avoid added sugar in general.
Do eat fruit, but pay attention that you leave room for the other foods.

Also here are some tips to help you lower your added sugar intake