The Sweet Temptation: How to Build a Healthy Relationship with Sugar

The Sweet Temptation: How to Build a Healthy Relationship with SugarSugar, the sweet devil, is often labeled as a "health killer." Countless people have resolutely said "goodbye" to sugar to stay away from the clutches of chronic diseases

The Sweet Temptation: How to Build a Healthy Relationship with Sugar

Sugar, the sweet devil, is often labeled as a "health killer." Countless people have resolutely said "goodbye" to sugar to stay away from the clutches of chronic diseases. However, when we longingly gaze at tempting cakes and cookies, the inner struggle almost tears us apart. Is sweets really a monster?

Sugar is our "energy source"

To be clear, sugar is not a monster, it is also one of the essential energy sources for our body. Our brains need about 120 grams of glucose every day to function normally. When blood sugar is too low, we feel tired, dizzy, and even faint. Therefore, moderate sugar intake is beneficial to our body.

The true face of "added sugar"

The problem is that most of the sugar modern people consume comes from added sugar, not natural sugars in food. Added sugar refers to sugar added during food processing, such as sugar in cakes, cookies, and sodas. Excessive intake of added sugar can indeed lead to a series of health problems.

Data from the American Heart Association show that Americans consume an average of 22 teaspoons of added sugar per day, far exceeding the recommended limit of no more than 6 teaspoons (25 grams) per day. Long-term excessive intake of added sugar can increase the risk of obesity, diabetes, and heart disease.

Moderate sweets are not "poison"

However, we cannot be afraid of the consequences and completely avoid sweets. A study in the UK found that moderate consumption of sweets, such as one chocolate bar a day, can actually reduce the risk of heart disease and stroke. This may be because the cocoa flavanols in chocolate have antioxidant and cardiovascular protective effects.

In addition, sweets also have mood-boosting effects. Many people choose to eat sweets when they are stressed or depressed. This is because sugar intake stimulates the brain to release dopamine, producing a sense of pleasure. Moderate intake of sweets can relieve stress and improve mood.

Distinguish between "real sugar" and "fake sugar"

Of course, we must also note that different sweets have different effects on our health. The sugars in natural foods, such as fruits and vegetables, are usually accompanied by a wealth of vitamins, minerals, and fiber, which are beneficial to health. Added sugar, especially the added sugar in highly processed foods, often lacks other nutrients and is a "killer" for our health in the long term.

Older adults and sweets: Balancing enjoyment with risks

As we age, many older adults may find that their love for sweets seems to increase with age. A piece of cake, a candy, can bring them immeasurable satisfaction and pleasure. But are sweets really suitable for older adults?

The physical condition of older adults is very different from that of young people. As we age, the number of taste buds in older adults decreases, and their sensitivity to sweetness decreases. This is why many older adults may find that food is not sweet enough and tend to add more sugar.

However, excessive sugar intake poses a potential health risk for older adults. Older adults generally have varying degrees of chronic diseases, such as diabetes, hypertension, and heart disease. Excessive sugar intake will increase the risk of these diseases.

For example, many older adults have impaired islet function and decreased blood glucose control ability. If they continue to eat sweets in large quantities, it will lead to a sharp rise in blood sugar and increase the risk of diabetic complications.

Furthermore, kidney function also declines with age. Excessive sugar intake will increase the burden on the kidneys and accelerate the deterioration of kidney function. At the same time, sugar can also affect calcium absorption, increase the risk of osteoporosis, which is undoubtedly a double blow to older adults who are already at risk of osteoporosis.

However, we cannot completely prohibit older adults from eating sweets. Moderate sugar intake also has certain benefits for older adults. For example, sugar can quickly provide energy, which can help weak older adults maintain their physical strength.

The key is to help older adults find a balance. The American Geriatrics Society recommends that older adults' daily intake of added sugar should not exceed 10% of their total calories. If an older adult needs 1800 calories per day, then their daily intake of added sugar should not exceed 45 grams, about 9 teaspoons.

At the same time, we should also encourage older adults to choose healthier sweet options. For example, use fresh fruit instead of cakes and cookies, use whole wheat bread instead of white bread, and use honey instead of white sugar. These natural sugar sources can not only satisfy older adults' sweet cravings but also provide additional nutrients, which are more beneficial to health.

Build a healthy sweet relationship

For many people, sweets are an indispensable part of life. A piece of cake, a cup of milk tea, can bring us a sense of happiness. However, faced with tempting sweets, we are often caught in a dilemma: to eat or not to eat? How much is appropriate? How can we enjoy sweetness while not harming our health?

Let me tell you directly, sweets are not a monster and we don't need to completely avoid them. Moderate sugar intake is beneficial to our body. Sugar is the main energy source for our body, especially for the brain. Moderate sugar intake can help us maintain stable blood sugar levels, provide energy, and improve our mood.

The problem is how much we consume and what type of sugar we consume. The World Health Organization recommends that daily intake of added sugar should not exceed 10% of total calories, ideally less than 5%. For an adult who needs 2000 calories per day, this means that their daily intake of added sugar should not exceed 50 grams, about 10 teaspoons.

In fact, many people's intake of added sugar far exceeds this number, mainly from various processed foods and sweet drinks. Therefore, we need to learn to identify added sugar and choose natural sugar sources as much as possible. Many people think that only desserts like cakes and cookies contain sugar, but in fact, bread, yogurt, juice, sauces, etc., which seem to be "healthy" foods, may also contain a large amount of added sugar. We need to be vigilant and not be fooled by the superficial "health halo."

On the other hand, we should not demonize sweets. Completely prohibiting ourselves from eating sweets can actually backfire. Strict restrictions can often lead to excessive cravings for sweets, and once we "break our rules", we may overeat and lose control.

Therefore, we must learn to indulge moderately and allow ourselves to enjoy sweetness occasionally. The key is to control the portion size, choose quality, and not overindulge.

Building a healthy relationship with sugar requires us to view sweets rationally with a scientific eye, learn to identify, control, and enjoy them, and ultimately find our own sweet balance.