Know your sugar intake and avoid diabetes

March 11, 2019

Most articles concerning diabetes talk about the harmful effects of sugar and why you just go off it completely. However, completely cutting off sugar may not always be possible in today’s world, especially with the type of lifestyle we lead and the world we live in, with most of the food we eat contains some component of sugar. Hence, one of the best steps a person can take is to limit sugar intake by measuring the amount of sugar consumed in a day, which can eventually help keep diabetes at bay.

The relationship between eating and blood sugar

Blood sugar is the level of glucose in the blood, which comes from the food we consume. Blood sugar is produced by the body for energy. As a person eats, the blood sugar of a person increases. This also directly corresponds to weight, as the more overweight a person is, the more resistant cells become to insulin, causing a higher level of blood sugar. Having high blood sugar is the reason for diabetes, which in turn affects the kidneys, eyes, heart, etc.

What is added sugar?

Added sugar is the addition of sugar to any food, especially those which are processed. Any food containing sugars that are not naturally derived, such as from fruits, etc. are characterized as added sugars. While we do measure the number of spoons of sugar we add to our coffee per day, a major culprit that slyly adds added sugars without us realizing are processed foods. Most processed foods such as chips, cereals etc. contain added sugars, which we hardly ever count in our dietary intake.

How to measure sugar intake and calculate the daily limit of sugar?

The most common question people have is ‘How much sugar can I take?’ The recommended limit for sugar intake per day is 6-10% of your daily calorie intake. On average, we normally consume 13-14% of sugar as part of our daily calorie intake, which can be incredibly unhealthy in the long run. The best way to calculate your sugar intake is by limiting the processed foods you eat and calculating the calories you consume. Once you get a fair idea of the amount of sugar you should be having, it becomes easier to recognize when you’ve crossed your daily intake limit.

Tips on calculating sugar intake

Keeping a tab on daily calorie and sugar intake may be confusing for many. Hence, here are some tips to get you started.

• Download a calorie app where you can feed in the foods you’ve consumed and keep track of calories and nutrients.
• Minimize the use of processed foods. Keeping a track of sugar that you physically add to your food is easier
• Go over your daily intake each day before you sleep, so you’re aware of your progress.

While natural sugars are healthy, and even required, for the body, added sugars can be quite counterproductive, due to which it is essential to measure sugar intake, to know how to avoid diabetes. Apart from dietary changes, going for regular blood sugar checkups can ensure that you take preventative measures to avoid diabetes, and diagnose the condition in its early stages. Dr. Mohit Bhandari is a world-renowned Bariatric Surgeon with years of experience in treating obesity and diabetes using his expertise and advanced technology. Make sure to consult him for further information on maintaining blood sugar levels in the body.