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Sugar-A Sweet Poison!

Sugar has gained a bad reputation when it comes to health. It is found naturally in carbohydrate containing foods like fruits, vegetables, dairy, grains and honey. Having foods that has naturally occurring sugar is fine as they also contain other nutrients and fiber, which are digested slowly and lead to steady supply of energy to your cells. Consuming a good amount of fresh fruits and vegetables are associated with decreased risk of chronic diseases such as heart disease, diabetes as well as some forms of cancers.

Sugar refers to simple sugar or free sugar like monosaccharide's and disaccharides. Consuming more of this free sugar is associated with the risk of developing Non-communicable diseases which are the leading cause of death among the 68% i.e. 38 million of the world's deaths.

If you consume a teaspoon on sugar, your immune system goes down for the next 2-3 hours. This is not something we are looking for in the current scenario of COVID-19 pandemic. Our immunity is the defence mechanism which is going to decide whether we recover or not or how fast we recover from illness.

WHO recommends reducing sugar consumption to less than 10% of total energy intake and further reducing it to less than 5%, which is around 6 teaspoons or 25 grams per day in adults?

How much is too much?

The sugar we add in our tea or coffee is not something I am concerned about. But, the hidden sugar found in certain foods projects a health risk. Report suggest that higher consumption of sugar was associated with increased risk of obesity, and tooth decay. Sugar-sweetened drinks are observed to increase Body Mass Index (BMI) in teenagers, as this age group tend to drink more of these sugary drinks such as fruit juices, cola drinks, etc.

It is observed that we consume way too much sugar than recommended. Adult men consumes on an average 24 teaspoons of added sugar per day according to National Cancer Institute which is equal to 384 calories.

Sugary drinks are major contributor to obesity, and increased inflammation in our b