Do you have a sweet tooth?
Do you often find yourself reaching for a sugary snack or drink throughout the day?
Whether it's in your morning coffee or in that delicious dessert you can't resist after dinner, sugar is a staple in our diets.
But did you know that consuming too much sugar can have serious consequences for our health?
It's time to take a closer look at the sugar side effects, and why it's more than just a sweet tooth we should be worried about.
In this article, we will start with the origin and production of sugar, before moving on to its types, side effects, and best alternatives.
The Origin of Sugar
Sugar, also known as table sugar or saccharose, is a type of carbohydrate that is derived from sugar cane or sugar beet plants. It is one of the most widely consumed and versatile sweeteners in the world.
The origin of sugar is believed to have been in an ancient Polynesian society where sugar cane was first cultivated and used as a sweetener. From there, it spread to other parts of the world, including South Asia, the Middle East, and eventually the Mediterranean.
During the Middle Ages, sugar became a luxury item in Europe, and its trade and production were controlled by the Arabs. It wasn't until the 15th and 16th centuries when Portuguese and Spanish explorers brought sugarcane to the Americas that sugar production increased and its price decreased, making it more accessible to the masses.
Sugar was heavily produced and traded in the Atlantic slave trade, where millions of enslaved Africans were forced to work in sugar cane fields in the Caribbean and South America.
The rise of the sugar industry in these regions helped establish the slave trade as one of the largest and most brutal in human history.
Today, sugar is widely used in food and beverage production, as well as in industrial applications such as the production of ethanol and medicines.
How Sugar Is Made?
Currently, global sugar production exceeds 180 million metric tonnes per year.
Ever wondered how sugar is made?
Well, see for yourself!
Sugar is made by extracting juice from sugar cane or sugar beet plants and then purifying and crystallizing the juice.
While sugar cane accounts for roughly 80% of total sugar production, sugar beets account for the remainder.
The specific process for making sugar varies slightly depending on whether it is made from sugar cane or sugar beet, but the general steps are as follows:
Sugar Cane:
- Harvesting: Sugar cane is harvested and cut into small pieces.
- Juicing: The cut pieces of sugar cane are crushed to extract the juice.
- Clarification: The juice is then clarified to remove impurities.
- Evaporation: The clarified juice is heated and evaporated to remove water and concentrate the sugar.
- Crystallization: The concentrated syrup is then cooled and seeded with sugar crystals, which trigger the formation of larger sugar crystals.
- Centrifugation: The mixture of sugar crystals and syrup is spun in a centrifuge to separate the sugar crystals from the syrup.
- Drying: The sugar crystals are then dried to remove any remaining moisture.
Sugar Beet:
- Harvesting: Sugar beets are harvested and cleaned.
- Extraction: The sugar beets are cut into small pieces and then cooked to extract the sugar.
- Clarification: The extracted sugar solution is then clarified to remove impurities.
- Evaporation: The clarified solution is heated and evaporated to remove water and concentrate the sugar.
- Crystallization: The concentrated solution is then cooled and seeded with sugar crystals, which trigger the formation of larger sugar crystals.
- Centrifugation: The mixture of sugar crystals and syrup is spun in a centrifuge to separate the sugar crystals from the syrup.
- Drying: The sugar crystals are then dried to remove any remaining moisture.
After the sugar has been made, it may be packaged and sold as is or further processed into different forms of sugar, such as granulated sugar, powdered sugar, or brown sugar.
Types Of Sugar
There are many types of sugar, each with its own unique characteristics, uses, and flavor profiles.
Some of the most common types include:
1. White Granulated Sugar2. Brown Sugar
3. Raw Sugar
4. Demerara Sugar
5. Turbinado Sugar
6. Muscovado Sugar
7. Honey
Calories In Sugar
Sugar contains 4 calories per gram, which is the same amount of calories as any other type of carbohydrate. One teaspoon of granulated sugar contains about 4 grams of sugar and 16 calories.
In 2017-2018, the average daily intake of added sugars for children and young adults aged between 2 and 19 years was 17 teaspoons, while individuals aged 20 and over consumed 17 teaspoons.
However, it's important to keep in mind that sugar is a type of simple carbohydrate, which means it is quickly absorbed into the bloodstream and can cause spikes in blood sugar levels.
For this reason, it's often recommended to limit one's intake of sugar and other simple carbohydrates. If you have a sweet tooth, the next section might help you cut off sugar from your diet.
Sugar Side Effects
Sugar, a sweet and versatile ingredient that is widely used in food and beverage products, has become a popular topic of discussion in recent years.
Despite its widespread use and popularity, consuming too much sugar can have serious consequences for one's health.
It's important to understand the impact that sugar can have on our health to make informed choices about what we eat and drink.
Some of the sugar side effects include:
1. Weight Gain:
The calories in sugar are high and can cause insulin spikes, which promote fat storage. Additionally, consuming high amounts of sugar can lead to cravings for more sweet foods, which can result in overeating and weight gain.
2. Tooth Decay:
Sugar can cause tooth decay because it provides food for bacteria in the mouth, which produce acid that erodes the enamel on teeth. This can lead to cavities and other dental problems.
3. Type 2 Diabetes:
Consuming large amounts of sugar can increase the risk of developing type 2 diabetes because it can cause insulin resistance and high blood sugar levels.
Over time, this can lead to serious health problems, including heart disease, nerve damage, and eye problems.
4. Heart Disease:
Sugar has been linked to an increased risk of heart disease because it can contribute to high blood pressure, unhealthy cholesterol levels, and other risk factors.
5. Liver Disease:
Sugar can cause a buildup of fat in the liver, which can cause liver damage and liver failure.
It can also increase the risk of developing the non-alcoholic fatty liver disease (NAFLD), which is a condition where excess fat accumulates in the liver and can lead to liver damage.
6. Inflammation:
It can increase inflammation in the body, which has been linked to a range of health problems, including chronic diseases, allergies, and autoimmune disorders.
Inflammation can also contribute to the development of other health problems, including heart disease, cancer, and arthritis.
7. Mental Health:
Sugar consumption has been related to mood swings, anxiety, and sadness, potentially due to changes in the levels of neurotransmitters in the brain.
Furthermore, excessive sugar consumption can cause energy and mood dips, which can contribute to feelings of anxiety and sadness.
The Best Alternatives
If you're looking to reduce your sugar intake, there are several alternatives that you can consider, including:
1. Stevia:
Stevia is a natural, plant-based sweetener that is calorie-free and has a low glycemic index, which means it does not cause rapid spikes in blood sugar levels.
It has demonstrated potential health benefits as a sugar substitute for diabetics.
Bonvia is a zero calorie Stevia based natural sweetener. It is a suitable sugar alternative for people with diabetes and those looking for weight loss
2. Erythritol:
It is a fruit-derived sugar that is 60-70% as sweet as sugar and has almost no calories. It is also considered to be a low-glycemic sweetener.
3. Xylitol:
Xylitol is a sugar alcohol that is as sweet as sugar and has 40% fewer calories. It has a low glycemic index and has been shown to have dental benefits.
4. Monk Fruit Sweetener:
It is made from the extract of monk fruit and is up to 200 times sweeter than sugar. It is calorie-free and has a low glycemic index.
5. Honey:
Honey is a natural sweetener that is made by bees from the nectar of flowers. It is sweeter than sugar and has more calories, but it also contains antioxidants and other beneficial compounds.
5. Dates:
Dates are a type of fruit that are naturally sweet and can be used as a substitute for sugar in some recipes. They are high in fiber, vitamins, and minerals, and are a good source of natural energy.
It's important to keep in mind that while these alternatives may be a better choice than sugar, they should still be consumed in moderation. Overconsumption of any sweetener, whether it's sugar or an alternative, can lead to weight gain, tooth decay, and other health problems.
Get The Best Of Both Worlds In Bonvia
Bonvia is a 100% natural sweetener made from Stevia and Erythritol, but with added fiber and other ingredients to improve its texture and sweetness.
It is a great alternative to sugar as it has zero calories and a low glycemic index. That makes it a good option for people with diabetes or those looking to control their blood sugar levels or weight.
Bonvia is even suitable for children of ages 7 and above. Unlike sugar, Bonvia does not spike energy levels and doesn't make them Lethargic or hyperactive.
Because it has no calories, it also doesn’t have any side effects. You might be waiting for a catch but there is none!
Despite it being a natural sweetener, it has a great taste because it is made from a Stevia extract with the highest purity. It tastes 8 times sweeter than sugar. Bonvia’s one sachet can easily replace 2 teaspoons of sugar.
The best part is that it can be used in anything and everything you want.
Tea and coffee?
Check.
Desserts?
Check.
Smoothies?
Check!
Conclusion
In conclusion, sugar may be sweet and enjoyable in moderation, but consuming too much can have far-reaching sugar side effects on our health.
From weight gain and tooth decay to the risk of developing serious health conditions, it's important to be mindful of our sugar intake and make informed choices about what we eat and drink.
So the next time you reach for that sugary treat, remember that moderation is key and there are plenty of healthier alternatives available.
That is if you don’t make a shift to Bonvia before that.
FAQs
1. What are the symptoms of sugar overload?
Below is a list of some symptoms of sugar overload:
- Headaches
- Irritability
- Fatigue and difficulty concentrating
- Feeling jittery or anxious
- Feeling shaky or dizzy
- Hunger
- Bloating
2. What happens when you stop eating sugar?
Reduce your intake of added sugar to reduce calories and body weight, which may improve your cholesterol. But it's not just about losing weight. Even when they were the same weight, persons who consumed less than 20% of their calories from added sugars had lower triglycerides.
3. How much sugar per day?
For most adult women, the American Heart Association (AHA) recommends no more than 100 calories per day (about 6 teaspoons or 24 grams of sugar) and no more than 150 calories per day (about 9 teaspoons or 36 grams of sugar) for most males.