5 Key benefits of sugar balanced diet
Sugar is a common binding factor in all our lives, one of the major carbohydrates in the diet of our generation. They are simple carbohydrates, which are broken down by metabolic reactions to glucose. Glucose is an essential nutrient for the body and the brain, and its level needs to be constantly maintained. Research shows that it also has unique effects on the body, different from those of other carbohydrates.
Sucrose has no nutritional value (no minerals, vitamins, protein, or fibre) other than providing calories. Natural and refined sugar are identical, but natural sugars are usually accompanied by some vitamins and minerals, and fruit contains fibre and other healthy contents.
There is no bodily requirement for sugar. All human nutritional needs can be met in full without having to take a single spoon of sugar, on its own or in any food or drink. High blood sugar levels are like termites in the body, serious damage can happen before we notice anything abnormal. Hence prevention is better than cure.
1.Weight control measures
It the sugar intakes are high, a high amount of insulin is released to metabolizes the sugars, thus affecting the fat breakdown making fat loss difficult. In reverse, if the blood sugar is less, the result of insulin doing its job effectively – can trigger food cravings which in turn leads to overeating and weight gain. Hence important is to bring the blood sugar to normal levels which helps in utilizing the body fat and prevents overeating. To do the same eating simple sugars to be reduced and complex carbohydrates to be increased.
2.Keepy Energy for hours
When you eat sugars like cookies, pastry and candy which are simple sugars, it helps in triggering the spike in insulin levels to metabolize sugar by moving out of the blood. This result on low blood sugar leading to fatigue and lethargy. Switching to better quality body fuel like fibre-rich fruits, vegetables and healthy fats will keep you alert and energized for hours as the body takes more time to metabolize these sugars thus avoiding spikes of insulin in the blood.
3.Improved fertility
Polycystic ovary syndrome (POCS) is the leading cause of infertility in women of reproductive ages. Women are advised to normalize their sugar intakes, keeping simple sugars low .generally the steady blood sugars level help reduce the insulin problems that alter ovarian functions and help you to conceive more easily.
4.Quality Living
A high level of circulating blood sugar and insulin can damage virtually every cell and organ in the body. This can lead to serious health problems. The high sugar level is the major cause of heart problems like heart diseases, stroke, high blood pressure and type 2 diabetes. Controlling blood sugar levels can reduce the risk for these deadly diseases and complications.
5.More Brainpower and sharper memory
People having normal blood sugar levels are likely to have sharper memories in comparison to people having high sugar levels. High blood sugar level can lead to shrinkage of the brain, memory losses and dementia. A healthy lifestyle with regular exercise can lead to more retention and sharper recalls.
Balanced Blood Sugar Levels =More Brain Power
How much sugar can we eat?
It recommended that added sugars to food or drinks, and sugars found naturally in honey, syrups, and unsweetened fruit and vegetable juices, smoothies and purées – should not make up more than 5% of the energy (calories) you get from food and drink each day.
This means:
- Adults should have no more than 30g of free sugars a day, (roughly equivalent to 7 sugar cubes).
- Children aged 7 to 10 should have no more than 24g of free sugars a day (6 sugar cubes).
- Children aged 4 to 6 should have no more than 19g of free sugars a day (5 sugar cubes).
Free sugars are found in foods such as sweets, cakes, biscuits, chocolate, and some fizzy drinks and juice drinks. These are the sugary foods we should cut down on. For example, a can of cola can have as much as 9 cubes of sugar – more than the recommended daily limit for adults.
Sugars also occur naturally in foods such as fruit, vegetables and milk, but we do not need to cut down on these types of sugars.