“Two spoons of sugar a day, doesnot cause any potential harm” 

Most people focus only on the 2 spoons they put in their tea…

But forget the hidden sugar in

• Biscuits with tea

• Breads

• Packed snacks

• Ketchup

• Chocolates

• Jaljeera, cold coffee, drinks…

• jaggery

It’s about the total sugar you end up consuming without even noticing.

 

UNDERSTANDING SUGAR

If talking science, sugar is a form of carbohydrate.

Carbo + hydrogen + oxygen molecules

When formed together in different chemical structures, make different types of sugar

• Glucose- 

• Fructose- (found in fruits, honey, vegetables)

• Sucrose- a combination  of half glucose and half fructose (regular table sugar)

• Lactose- (found in dairy products )

However, the sugar we refer to the stuff we find in chocolate cakes, sweets and sugary drink- is what we’re asked to be wary of. That’s called  “added sugar”. 

ADDED SUGAR

Our body treats both added and natural sugar the same way.

However, when we consume sugar from natural sources, we’re also consuming other sources of nutrients.

Added sugar, on the other hand, are just empty calories (that dont add any nutritional value).

2. The amount - 

Foods with natural sugar have very low amount of sugar content as compared to the dishes with added sugar.

EFFECTS OF ADDED SUGAR ON HEALTH

Like other foods, sugar, when consumed in moderation does not have any adverse effects.

However, cutting down on added sugar has several benefits:-

CUT YOUR SUGAR INTAKE 

1. It will Higher Your Energy Levels :

Because sugar gives an instant energy rush, but also leads to sugar crash.
Cutting off sugar results in steady energy levels.

2. It will slow down skin aging :
   Sugar hinders the collagen building process, ultimately causing skin aging. Reduced sugar will slow down the process of skin aging, also prevents acne.

3. Reduced body fat. Hereby, lowers the risk of diseases.

4. Better oral health.

Beginner's Guide - Cutting Down On Added Sugar

CRAVINGS

Ever noticed, some people feel cravings of dessert after food.

It could be because your meals are not satiating you.

The Satiety Value -

The ability of a food to provide a feeling of fullness and satisfaction, effectively reducing

hunger and cravings.

Meals with proper nutritional value + protein + fibre contain high satiety value.

These are more filling and gives a feeling of fullness and satisfaction.

Well craving is a main concern due to which we find ourselves stuck in the trap. Here are some tricks to get control on yourself: 

1. Swap cold drinks with 

- fresh fruit juice 

- water

Disclaimer: Most of the time when you crave for some drink, YOU ARE ACTUALLY THIRSTY.

2. Swap dessert with 

• Fruits 

• Special desserts made at home only with fruits and protein.

3. Decode marketing jargon on packages [read food labels] 

• Most packaged foods contain processed sugar.

• Foods are marked as healthy, but they are still processed and contain sugar.

 At the end of the day, yes—everyone eventually dies. That part isn’t in our control.
But how we live until then is.

You get to choose whether you want to live with energy, clear skin, stable moods, better digestion, and a body that feels light and active…
or spend your later years dealing with preventable issues like constant fatigue, stubborn weight gain, breakouts, fatty liver, high BP, joint pain, or looking older than your age.

The truth is, pollution se hone wale damage ko toh control nahi kar pa rahe–
toh jo control kar sakte hain, woh toh karein.

A lot of our health is shaped by the small daily decisions we make. And many people are so used to consuming sugar that they don’t even notice the slow damage until it shows up in their 40s and 50s.

But that’s the point:
We can’t control everything in life—but the things we can control, we should.

Being even a little aware of what we eat makes a huge difference.
Small swaps.  Slightly better choices.  A bit of mindfulness.
That’s all it takes to protect your future self.