What is Sugars in Your Diet?

Sugars impact your health, from energy levels to disease risk. At healthcare nt sickcare, we provide lab tests to track health markers, not dietary advice. Learn about sugars below, based on WHO recommendations.

Types of Sugars

There are several different types of sugar, which can be broadly categorized into two main groups: natural sugars and added sugars.

• Natural Sugars: Found in fruits (fructose) and dairy (lactose). These provide nutrients but should be consumed in moderation.
• Added Sugars: Found in sodas, candies, and processed foods (e.g., corn syrup). These can raise diabetes and heart disease risk.

List of Natural Sugars

• Fructose: Found in fruits, honey, and some vegetables
• Glucose: The primary source of energy for the body, found in fruits, vegetables, and honey
• Lactose: Found in milk and dairy products

List of Added Sugars

• Table sugar (sucrose): Made from sugar cane or sugar beets
• High fructose corn syrup: Made from corn starch
• Honey: A natural sweetener that is often used in cooking and baking
• Molasses: A byproduct of sugar cane or sugar beet processing
• Maple syrup: A natural sweetener made from the sap of maple trees

Limit added sugars to less than 10% of daily calories, ideally 5%, per WHO.

Tips to Reduce Sugar

• Choose water or unsweetened teas over sugary drinks.
• Read labels to avoid hidden sugars like dextrose or fructose.
• Add fruits to meals for natural sweetness. Explore diet types for balanced eating.

Monitor sugar-related health with our blood tests. Learn about fibre for digestive health.

Consuming too much-added sugar can contribute to a range of health problems, including obesity, type 2 diabetes, and tooth decay. The American Heart Association recommends that men limit their intake of added sugars to no more than 9 teaspoons (36 grams) per day, and women limit their intake to no more than 6 teaspoons (24 grams) per day.

Types of Sugar in the Food

Several types of sugar can be found in food:

1. Table sugar: also known as sucrose, is the most common type of sugar used in food and is made from sugar cane or sugar beets.
2. High-fructose corn syrup (HFCS): this is a sweetener made from cornstarch that has been chemically processed to convert glucose into fructose. It is commonly used in processed foods and soft drinks.
3. Honey: this is a natural sweetener produced by bees from the nectar of flowers. It is commonly used in baking and as a topping for foods.
4. Maple syrup: this is a natural sweetener made from the sap of maple trees. It is commonly used as a topping for pancakes and waffles.
5. Molasses: this is a byproduct of sugar production and is often used as a sweetener in baked goods and marinades.
6. Agave nectar: this is a sweetener made from the agave plant and is commonly used as a natural alternative to table sugar.

Consuming too much sugar can lead to health problems such as obesity, type 2 diabetes, and heart disease, so it is important to limit the intake of added sugars in the diet. The American Heart Association recommends that men limit their daily intake of added sugars to 36 grams, and women limit their intake to 25 grams.

Does the Milk Contains Sugars?

Yes, milk contains a natural sugar called lactose. Lactose is a disaccharide made up of glucose and galactose. The amount of lactose in milk can vary depending on the type of milk, but for example, whole cow's milk typically contains about 4.7 grams of lactose per 100 millilitres. Some individuals may be lactose intolerant, meaning they have difficulty digesting lactose, which can lead to digestive discomfort.

Cow Milk vs Buffalo Milk

Cow milk and buffalo milk are two popular types of milk consumed by people. Here are some differences between the two:

1. Fat content: Buffalo milk contains more fat than cow milk. Buffalo milk has about 6-7% fat content while cow milk has around 3-4% fat content.
2. Protein content: Buffalo milk has more protein than cow milk. Buffalo milk has around 4.5-5% protein content while cow milk has around 3.2-3.5% protein content.
3. Calcium content: Cow milk has more calcium than buffalo milk. Cow milk has around 120 mg of calcium per 100 ml while buffalo milk has around 100 mg of calcium per 100 ml.
4. Digestibility: Cow milk is easier to digest than buffalo milk because of its lower fat content.
5. Taste: Buffalo milk has a richer and creamier taste than cow milk.

When it comes to choosing between cow milk and buffalo milk, it ultimately depends on personal preference and nutritional needs. However, it is important to note that both types of milk can be a part of a healthy and balanced diet.

Benefits of Turmeric Milk for Health

Turmeric milk is a traditional Indian beverage made by mixing turmeric powder or fresh turmeric root with milk. This golden-coloured drink is known for its numerous health benefits. Here are some of the benefits of turmeric milk:

1. Boosts immunity: Turmeric contains curcumin, which has anti-inflammatory and antioxidant properties that can boost immunity and protect against diseases.
2. Aids digestion: Turmeric milk can improve digestion and reduce inflammation in the gut due to the presence of curcumin.
3. Promotes good sleep: Turmeric milk can help you get a good night's sleep due to the presence of tryptophan, an amino acid that induces sleep.
4. Relieves joint pain: Turmeric has anti-inflammatory properties that can reduce joint pain and stiffness.
5. Reduces inflammation: Turmeric milk can reduce inflammation in the body, which can help prevent chronic diseases such as heart disease, cancer, and diabetes.
6. Improves skin health: Turmeric milk can improve skin health by reducing acne, pigmentation, and signs of ageing.
7. Lowers cholesterol levels: Turmeric milk can lower cholesterol levels and reduce the risk of heart disease.
8. Fights cold and flu: Turmeric milk can help fight cold and flu symptoms due to its anti-inflammatory and immune-boosting properties.

Overall, turmeric milk is a healthy and delicious beverage that can provide numerous health benefits.

What are added sugars?

Sugars added to foods like sodas or snacks, increasing calorie intake without nutrients.

How do sugars affect health?

Excess added sugars can lead to obesity, diabetes, and heart disease. Test your health with our lab services.

Conclusion

Managing sugar intake is key to preventing chronic diseases. Opt for natural sugars and limit added ones. Use our testing services to stay informed about your health. Contact us at support@healthcarentsickcare.com or +91 9766060629.