Sugar- Types of sugar, How much sugar in a day, Alternatives of sugar, Is sugar harmful.

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What is sugar?

Sugar is a type of sweet carbohydrate that can add a sweet taste to every dish, and our bodies use it as fuel and burn it in the form of energy. It is also known as fructose(found in fruits), lactose( found in milk and dairy products), maltose( found in malted drinks and beer), Sucrose(table or white sugar), Sucralose( found in beverages and foods like chewing gum, syrups, canned fruits). Splenda is the most common sucralose-based product and it is mainly used in baking and cooking.

Canned fruits

It plays a vital role in adding a flavor of sweetness to our snacks. But you need to know that 2-3 minutes of taste create a lifetime struggle in your body.
We can compare artificial sweetener with drugs because drugs can control your brain and body and force you to consume them regularly. Like drugs, artificial sweetener can control your brain and body and force your brain to demand the same taste every day.


  • Artificial / Man-Made sugar.
  • Natural sugar.

Let’s First address artificial sugar:

Everyone absorbs this type of artificial sweeteners in their daily lifestyle in the form of soft drinks, cans, cokes, candies, chocolates, cakes, pastries, cream biscuits, packed juices, etc. I know these things give a taste and happiness to your tongue but at a loss of your health, Because your body can’t metabolize these types of artificial sweeteners , and if you can’t burn it from your daily activities, then it will store as fat in your body. It will make you obese in the long run, It becomes a reason for acne or pimples on your face, And later on, it will also develop a condition like insulin resistance type 2 diabetes and it also increase the risk of cardiovascular diseases mortality(heart diseases). According to my verdict, if 2-3 minutes of taste gives you these kinds of obstacles, then it’s not a good deal for any individual.

Types of sugar

How much sugar is normal in a day:

The recommended intake by American heart association:

For Men- 150 calories per day.(9 tea spoons)
For Women- 100 calories per day.(6 tea spoons)

Note: 1Gram of sugar= Four calories.

So 150/4= 37-38 grams per day.
100/4= 25 – grams per day.

You don’t have to cut artificial sweeteners from your diet, But you have to add a limitation of unhealthy sweeteners to your diet.

Natural sugar:  

It means it’s not added by us externally. It’s naturally present in many kinds of foods like dates, jaggery, fruits, sugar cane juice, fruit juices, etc.
You should consider these natural sweeteners a better and safer option for your health. At last, I want to give you a healthy advise that you should always pamper your body with healthy sweet taste instead of white poison in form of artificial sweetener.

Is sugar harmful?

External sweetness is harmful to people who live a sedentary lifestyle which means they do desk job, less physical activity, and can’t do a workout. People who do hardcore training or some physical activity can add some artificial sweeteners to their diet, and sometimes they can go beyond the limitation.
When you eat sugary food and do some physical activity, then you can burn artificial sweeteners throughout a workout in the form of energy.
In the second situation, if you consume some sugary food after a workout, In that situation, your insulin level is low, and your body can metabolize sugar very quickly.


Drink fresh juices in place of packed juices, drink green tea, add jaggery powder instead of artificial sweeteners, Start consuming dates after meals instead of eating an unhealthy sweet dish.

And in the end, I want to say that please only give the actual sweetness to your body through healthy and tasty sweet options.

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1 thought on “Sugar- Types of sugar, How much sugar in a day, Alternatives of sugar, Is sugar harmful.”

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