In our day-today life, Sugar is one basic ingredient used in almost all our basic foods. Right from tea, food to dessert, we use sugar in a little or a major amount every single day. But, every time you eat food rich in sugar, you prove that you don’t care about your health at all. Sugar is one of the unhealthiest items for our body. Here are 10 must know facts about sugar that will help you understand your body and health better.

1. Amount of sugar consumed

Consumption of sugar adds empty calories to your body (no nutritional value). It enhances belly fat and helps your body increase weight, diabetes and obesity which lead to heart diseases.

2. Reaction of Sugar in the body

Once you consume sugar, the body either: Burns it for energy OR stores it in the fat cells.

3. Storage of sugar in the fat cells

If the sugar is not burnt, it gets stored in the fat cells of our body. The pancreas detects the sugar rush in the body and releases the Insulin hormone which deals with the sugar intake. The insulin hormone regulates the sugar level in the blood and stores it in the form of glucose in the fat cells.

4. Difference between natural and added sugar

Natural sugar is the sugar content naturally present in fruits, veggies and plants. Added sugar is the sugar that is added to all food items. Table sugar (sucrose) or high fructose corn syrup is the most widely used form of sugar.

5. Per day sugar consumption

Based on the studies of American Heart Association, you should eat 150 calories, i.e. 9 teaspoons (Men) per day and 100 calories, i.e. 6 teaspoons (Women) per day.

6. Natural sugar

Natural sugar is good for your health. However, there is no amount specified for natural sugar intake per day. Present in fruits and vegetables, you should have about 33% fruit and vegetable consumption in your every day diet.

7. Fruit sugar

Fruits are rich in minerals, fiber and fructose. Thus, consuming fruits is good for your health. But, as they contain sugar, they affect your blood sugar levels. However, fruit sugar causes low blood sugar hike as compared to other forms of sugar.

8. Fruit juices

Juices are extracted from the fruits. Thus, they contain only sugar and minerals, no fiber. They can be simply called sugar water. Hence, it is best to have fruits in their basic form and not juice form.

9. Food items rich in sugar

Avoid the consumption of following food items due to their high sugar content. White Bread (Maida), pasta (non-whole grain), sugar rich chocolates, potato chips, jams and jellies, white flour items (cookies, crackers, muffins, cake and doughnuts), salad dressing, sauces with sugar, fruit drinks and sweetened soft drinks.

10. Healthy sweets

If you love sweets, try getting them from natural items such as fruits. Eat yogurt with fruits. But, if you are not satisfied with this much, you can bake cakes or muffins made from oats and whole grains.