Sugar, the sweet-tasting, undeniably delicious food product has a lot to answer for.
Although sugar is relatively harmless in small doses, the health problems that come with consuming too much of it – as Western countries surely do – can be serious.
Studies show that New Zealand adults consume, on average, a staggering 37 teaspoons of sugar per day, almost six times the recommended amount. And people are eating more of it. Another recent study links pandemic stress to binge-eating and overconsumption of sugary foods.
It goes without saying that the overconsumption of sugar can lead to a host of negative health outcomes, including poor oral health, diabetes, and in more extreme cases, heart disease. Too much sugar can also lead to significant weight gain and obesity, which can lead to many other issues like heart attacks and sleep apnoea.
Oral health
In particular, oral health can be particularly affected by a high-sugar diet. Sugar contains molecules that, when combined with saliva and bacteria from your mouth, creates plaque. This plaque, if untreated, will start to dissolve your tooth enamel, decaying your teeth and creating holes.
High levels of sugar consumption are also directly linked to gum disease. If untreated, gum disease can advance and grow into full-blown periodontitis, destroying gum tissue and decaying the bones supporting your teeth.
Treatment for gum disease includes professional teeth-cleaning by a dentist, or in extreme cases, surgery.
But is all sugar bad?
Sugar that is found naturally in fruit, legumes, grains, is sometimes called ‘good’ sugar. Bad sugar, in comparison, is ‘added’ sugar, sweetener used in food preparation that adds little in the way of nutrition. As a rule of thumb, ‘good’ sugars are usually found in wholesome, healthful natural foods (often accompanied by fibre, vitamins and minerals), whereas additive sugar is usually found in calorie-dense, processed snacks and treats.
Suffice to say, switching to a diet of less processed sugar can have significant health benefits, such as a lower chance of diabetes and heart disease, improved mood, healthy weight loss and even better skin.
Balance
A little indulgence is fine. And with the holiday season just around the corner, now isn’t the time to start stressing about the odd sweet treat shared with friends and family.
But diets that promote lower sugar levels are always a smart choice, and ultimately switching to such a diet can have dramatic improvements in your health. Foods such as fruits, vegetables, rice, whole-grain crackers are great options to start with.
Looking to make a change?
Here are six easy ways to lower your sugar consumption:
- Eat more wholefoods/stock up on fruit
- Ditch the sweetened drinks
- Avoid sauces with lots of sugar
- Move the sugar bowl off the table
- Use high-protein/full-fat options to lessen cravings later
- Check the label for added sugar
For more advice on diet and wellbeing, or to make an appointment for your next check-up, click here to book online.
