Sugar, a seemingly safe part of our everyday meals, hides serious health risks when it is consumed in excess. Whether it’s in soda, cold drinks, or other sugary treats, the effects on your body can lead to dire results. These sugary products often deliver a large number of calories with little nutritional value, threatening overall health and wellness.
While natural sugar found in fruits, vegetables, and whole foods can be part of a balanced diet, it’s the added sugar that disrupts a normal sugar level, making it harder for your body to function effectively.
Consuming whole foods rich in fiber, essential minerals, and antioxidants is key to maintaining a healthy sugar level. These foods digest slowly, providing a steady supply of energy to your cells and reducing cravings for sugary snacks.
Why is sugar important to the body?
Sugar plays a critical role in the body, serving as the primary source of energy for your cells, especially the brain. The body relies on glucose, a specific type of sugar, to function and survive, as it provides an important source of fuel throughout the system. However, while the body naturally processes sugars found in whole foods, it doesn’t need added sugar for optimal performance.
Excessive consumption of added sugar disrupts a normal sugar level and can lead to serious health problems. Sugar has earned a bad reputation, and rightfully so, as we often consume far too much of it. From drinks to snacks, it’s now hidden in just about every food we eat, making it harder to maintain balance. Avoiding unnecessary added sugar is key to protecting your body and supporting your natural energy needs.
Understanding Normal Sugar Levels by Age
Fasting blood sugar is a key indicator of your health, and it’s measured using a blood glucose test. A normal sugar level is typically 99 mg/dL or lower after an overnight fasted state. Levels between 100 mg/dL and 125 mg/dL suggest prediabetes, requiring lifestyle changes and regular monitoring. If your fasting blood sugar level reaches 126 mg/dL or higher on two occasions, it’s considered type 2 diabetes, which needs proper treatment.
Screening is recommended by age 35 or earlier for those with a family history, certain symptoms, or specific risk factors like ethnic backgrounds. The range for normal fasting blood glucose falls between 70 mg/dL (3.9 mmol/L) and 100 mg/dL (5.6 mmol/L). Regular blood tests can help you track your glycemia and prevent serious health complications through timely interventions.
What Causes Low Blood Sugar Without Diabetes?
Hypoglycaemia is a condition where your blood sugar or glucose level drops lower than the standard range, even in people without diabetes. While often linked to diabetes treatment, it can also be triggered by certain drugs, a variety of conditions, or rare health issues. Glucose is the body’s main energy source, so low levels can affect your well-being and may require immediate treatment.
If your fasting blood sugar falls below 70 milligrams per deciliter (mg/dL) or 3.9 millimoles per liter (mmol/L), it’s an alert for action. Knowing what level of blood sugar is dangerous is crucial. Treatment often includes high-sugar food, a drink, or medication to stabilize levels quickly. Long-term management involves identifying and treating the root cause with help from a health care provider. Understanding how to reduce blood sugar level immediately can be life-saving.
Types of Sugars
White Sugar
Also called granulated sugar or table sugar, it is made by refining sugar cane or sugar beets into chemically pure sucrose. Widely used in baked goods like meringues, mousses, and soufflés, it helps with rising and adds sweetness to beverages and savoury dishes. However, not all white sugar is vegan due to bone char used in processing. Alternatives like unrefined sugar or organic sugar are recommended for vegans.
Brown Sugar
Made from crystalline sucrose mixed with molasses, it has a distinctive colour and flavour. Used in cooking, sauces, marinades, and baked goods, it adds dark sweetness and retains moisture well. Popular in regions like the Caribbean, Brazil, Australia, and the US, it can also be used to make sugar syrup with spices.
Caster Sugar
A finer form of granulated sugar, caster sugar dissolves quickly, making it ideal for baking cookies, cakes, muffins, and syrups or cocktails. Known in the US as superfine sugar, baker’s sugar, or bar sugar, it is not suitable for icing or frostings.
Monosaccharides
Glucose, fructose, and galactose are the simplest forms of sugars. Glucose provides fuel for the body and is a common form found in plants. Fructose, found in fruits, honey, and root vegetables, is the sweetest sugar and is processed in the liver. Galactose, found in peas, combines with glucose to form lactose, the sugar in milk and dairy products.
Disaccharides and Complex Sugars
Sucrose combines one-part glucose and one-part fructose and is found in table sugar. Lactose, a sugar in milk, helps with fermentation for products like yogurt and cheese but requires lactase, an enzyme some people lack, leading to lactose intolerance. Maltose, made of two glucose molecules, occurs when grains break down starch during sprouting.
Quick Ways to Lower Blood Sugar Levels
The quickest way to lower blood sugar is by taking fast-acting insulin, especially if blood sugar levels are dangerously high. For a natural approach, regular exercise can help manage levels by utilizing excess glucose in the bloodstream. Eating foods rich in fiber, a complex carbohydrate, and protein helps prevent sugar spikes and slows the release of glucose.
Some research suggests apple cider vinegar may also lower levels by making the body more sensitive to insulin, aiding muscles to remove sugar and improving digestion. Always seek immediate medical attention for severe cases.
Taking Control of Sugar in Daily Life
It’s impossible to overlook the concerns of consuming excessive amounts of sugar, especially in soda and other sugar-filled beverages. To improve health and well-being, we must stay aware of the risks and make deliberate decisions to limit consumption. By promoting nutritious options, setting healthy boundaries, and encouraging moderation, we can help avoid sugar addiction and cultivate a balanced, joyful approach to food that lasts a lifetime. Embracing a healthier lifestyle is the first step to escape the hold of too much sugar.
FAQs
What is a Reducing Sugar?
A reducing sugar is a type of sugar that acts as a reducing agent, meaning it can reduce other compounds. This happens because it contains a free aldehyde or ketone group, which reacts in an alkaline solution to form a new aldehyde or ketone. Through this process, the sugar is transformed into a carboxylic acid, showing its unique chemical properties.
What is current Sugar Price in Pakistan?
Currently, sugar price in Pakistan is 160 per kg.
What Happens After 2 Weeks of No Sugar?
After just two weeks of quitting sugar, you may notice a better mood, higher energy levels, and even a speed up in weight loss. The benefits of a sugar-free life include feeling less sluggish and enjoying stable energy throughout the day. However, some people experience withdrawal symptoms such as cravings, anxiety, or mild depression, especially if they were on a highly processed food diet before starting a sugar detox.
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