Eating too much sugar can ruin your body? Not necessarily. These 3 kinds of "good sugar"

The Impact of Sugar on Your Health: Understanding "Good" and "Bad" Sugars

While pastries, cakes, biscuits, and candies are delicious, consuming too much sugar can have serious consequences for your body. However, not all sugars are created equal. Let’s explore the adverse effects of excessive sugar intake and which sugars are beneficial for your health.

The Adverse Effects of Eating Too Much Sugar

1. Increased Risk of Cancer
   Although sweets are not directly linked to cancer, excessive sugar intake can contribute to obesity, which is a major risk factor for several types of cancer.

2. Increased Risk of Malnutrition
   High sugar consumption can suppress appetite and disrupt nutrient absorption. Sugar metabolism also depletes vitamins and minerals, which may lead to deficiencies in essential nutrients like vitamins, calcium, and potassium.

3. Increased Risk of Cardiovascular Disease
   Consuming too much sugar over time leads to fat storage in the body, contributing to obesity and increasing the risk of heart disease and stroke.

4. Increased Risk of Diabetes
   Excess sugar contributes to obesity and reduces insulin sensitivity, which increases the likelihood of developing type 2 diabetes.

5. Increased Risk of Dental Caries
   Frequent sugar consumption feeds bacteria in the mouth, producing acids that attack tooth enamel and lead to cavities and other dental issues.

6. Increased Risk of Fatty Liver
   When sugar is converted into fat, some of it accumulates in the liver, contributing to non-alcoholic fatty liver disease (NAFLD), and can also affect other organs like the heart and spleen.

7. Accelerates Skin Aging
   High sugar intake affects collagen and DNA production, leading to premature skin aging and wrinkles.

Not All Sugars Are "Bad Sugars"

Not all sugars are harmful to your health. The sugars that are considered problematic are added sugars, which are artificially incorporated into foods. Common examples include sucrose, glucose, fructose, and high-fructose corn syrup. The Dietary Guidelines for Chinese Residents (2022) recommend limiting added sugar intake to no more than 50 grams per day, with an ideal target of 25 grams.

There are also "good" sugars, which have beneficial effects on your health. These include natural sugars that help improve blood lipids, stabilize blood sugar, and aid digestion. Here are three good sugars that you should include in your diet:

3 "Good Sugars" to Include in Your Diet

1. β-glucan
   β-glucan is a natural polysaccharide and a form of dietary fiber that can help regulate blood sugar levels, lower cholesterol, and improve blood lipids. It’s particularly effective in delaying sugar absorption in the intestines.

   • Foods Rich in β-glucan:
     Oats (especially oat bran) are an excellent source of β-glucan. To get the most benefit, opt for oats with only oats in the ingredient list.
     • Recommended intake: 3 grams of β-glucan per day for health benefits.

2. Oligofructose (Fructooligosaccharide)
   This is a prebiotic fiber that promotes gut health by helping to relieve and prevent constipation, stabilize blood sugar, and improve nutrient absorption.

   • Foods Rich in Oligofructose:
     Foods like rye, barley, onions, garlic, Jerusalem artichokes, and bananas are rich sources of oligofructose.
     • Recommended intake: 10 grams per day to help with digestion and bowel health.

3. Pectin
   Pectin is a soluble dietary fiber found in fruits. It helps reduce the body’s absorption of sugar and fat, lowering the risk of diabetes and heart disease.

   • Foods Rich in Pectin:
     Fruits like hawthorn, apples, and oranges are good sources of pectin. You can increase your intake by eating these fruits regularly.

Conclusion

While it's important to limit the consumption of added sugars, incorporating these "good sugars" into your diet can help improve your overall health. Focus on consuming foods like oats, bananas, garlic, and apples, and aim to stay within the recommended limits for added sugar intake. By making mindful choices, you can enjoy the benefits of sugar without the negative health impacts.