Stay off excess sugar to stay healthy for life

Tags: Good Living
Stay off excess sugar to stay healthy for life
Do you always have to eat something sweet after your meals? How much sugar do you add to your daily cup of tea? Do you often munch on a chocolate bar as a snack? In other words, are you a sugar addict? If yes, then let me tell you about a recent report in the journal, Nature, by scientists from the University of California says that excess sugar consumption contributes to 35 million deaths worldwide each year, from diseases like diabetes, heart disease and cancer.

India is the largest consumer of sugar in the world, and by 2020, sugar consumption in our country is forecast to increase to 31.3 million tonnes. Which is why it makes sense for us to sit up and take note of another article in the British Medical Journal that reported that refined sugar may be one of the major dietary risk factors in gallstone disease. Cynthia Sass, nutrition consultant to the New York Rangers and Tampa Bay Rays, says that aerated drinks, energy drinks, and sports drinks contribute to 36 percent of added sugar intake, desserts 19 percent, and sugar-sweetened fruit drinks, for instance those made with some juice as well as added sugar 10 per cent, and candy six per cent.

Dr Alexander G Schauss, author of Diet, Crime and Delinquency, writes that, “As sugar is consumed, our cells are robbed of their B vitamin, which destroys them, and insulin production is inhibited. Low insulin production means a high sugar (glucose) level in the bloodstream, which can lead to a confused mental state or unsound mind, and has also been linked with juvenile criminal behaviour. Many mental ward and prison inmates are “sugarholics” and erratic emotional outbreaks often follow a ‘sugar binge’.

Excess sugar intake can lead to an increased risk of developing diabetes, heart disease and cancer (studies show that women with very high blood sugar levels are much more likely to suffer from breast cancer.) According to Dr David Shreiber, author of Anticancer: A New Way of Life, cancer cells feed primarily on sugar.

Those who eat low-sugar Asian diets tend to have five to ten times fewer hormonally driven cancers than those with diets high in sugar and refined foods. Fruits and vegetables contain naturally occurring sugars along with other vitamins, minerals, enzymes and fibre which are good for us.

By consuming more than 100 grams of sugar daily, we lose the ability to fight infections by 40 per cent. Dr Shreiber advises reducing your consumption of processed sugar to avoid the risk of cancer. Keep your sugar intake within the prescribed limits. Enjoy this recipe for an instant sugar free pick me up.

Oats and Fruit Medley

Ingredients: 1 peach, 1 apple, I chikoo, I banana, I small musk melon, 1 cup whole oats (not quick cooking oats), 2 tsp lemon juice, a pinch of freshly ground pepper,1 tsp chat masala

Method: Wash and chop the fruits into large pieces. Only peel the banana before chopping it. The skin of the peach and apple is full of antioxidants and you must eat it. Add all the fruits into a large bowl and add the chaat masala, pepper and lemon juice over them. Toss well so as to coat all the pieces with the lemon juice. The banana and apple will not discolour now. Add the oats and again toss everything well. Eat immediately so as to retain the crunchiness of the oats.

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