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News Topical, Digital Desk : Effects of excess sugar: Nowadays, we need to pay attention to how much sugar we consume daily. Often, we consume more sugar than we need without even realizing it, which gradually harms our health. Excess sugar consumption increases the risk of type 2 diabetes, heart disease, and some types of cancer. Over the past few decades, people's eating habits have changed significantly. The increasing consumption of processed and sugary foods has led to a rapid increase in obesity and diabetes. According to a report published in The Lancet medical journal, by 2050, more than half of the world's adults and nearly a third of children and adolescents will be overweight or obese. Many countries around the world are trying to address this growing problem.
According to data from the International Diabetes Federation (IDF), approximately 589 million people worldwide currently suffer from diabetes, of which approximately 107 million are in Southeast Asia alone. It is estimated that this number could rise to 185 million by 2050. These figures indicate that if we don't pay attention to our diet and lifestyle now, diabetes-related diseases could become the world's biggest health challenge. Let us tell you how to determine whether and how much sugar is in the foods we consume.
How to detect sugar?
The question arises, so how do you know what's healthy and what's not? Experts say, "The best way is to carefully read the nutrition labels of foods." Sugar isn't always written simply as sugar. It's often hidden behind names like glucose, high-fructose corn syrup, dextrose, or malt extract.
How much sugar is in which things?
1. Breakfast cereals
like cornflakes, wheat flakes, or muesli are all marketed as healthy breakfast cereals, but the sugar or honey added to them makes them overly sweet.
2. Sauces and Dressings
Tomato ketchup, chili sauce or salad dressings may taste salty, but they contain a lot of sugar to balance the flavor.
3. Protein and Granola Bars
These bars, sold as healthy snacks, are packed with nuts and seeds, but syrup, honey, or sweeteners are used to bind them together.
4. Flavored Yogurt:
While the colorfully packaged fruity yogurts may seem healthy, they're actually quite high in sugar. Along with the fruit, they're also often filled with sweeteners.
5. Creamer and Condensed Milk
Coffee creamer or milk powder not only contains milk, but sugar is also added to it to enhance the texture and taste.
6. Packaged juices,
despite being labeled as 100% fruit juice, often contain added sweeteners, making them more like soft drinks than fresh fruit.
7. Flavored Milk
Chocolate, strawberry or banana flavored milk is very much liked by children, but the amount of hidden sugar in them is also equally high.
8. Canned Fruits and Jams
Sugar is added to canned fruits, jams or jellies not only for taste but also to preserve them for a longer period of time.
9. Bakery products like
bread, pastries, or buns – sugar is added to these products not just to sweeten them, but to keep them soft and fresh for a long time, even if the taste isn't sweet.
growing danger
According to several health organizations worldwide, the United States has the highest per capita sugar consumption. Consumption of sweet products is also rapidly increasing in countries like India, China, Pakistan, and Indonesia. This is directly impacting public health, particularly in the form of obesity and related diseases. In March, The Lancet shared data from a study conducted in 200 countries, which showed that if current trends continue, the number of obese and overweight people will reach record levels by 2050. According to the report, approximately 57.4 percent of adult men and 60.3 percent of adult women will be overweight or obese. In the next 25 years, China, India, and the United States will be among the countries with the highest obese populations.
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