Have you ever heard people saying that sugar-free diets are the best and that you should avoid everything that contains sugar?
Or this one.
Avoid dairy products because they contain sugar. Sugar can cause weight gain and increase the risk of diabetes.
People often get confused by the name “sugar” assuming that it is not good for health and that all sugars are the same as those found in donuts or other sugary foods, having the same impact on our bodies.
Yes, milk contains sugar but in the form of lactose, which is naturally present in it.
Lactose is known as milk sugar, and it is found in dairy products as the name suggests. What matters is the amount of milk you are consuming, rather than just focusing on whether it contains sugar or not.
There is no defined amount of natural sugar you should consume in a day but the key is moderation. However, it is recommended to limit added sugar intake per day to avoid the consequences of blood sugar levels.
The American Heart Association recommends limiting added sugar intake.
- Men should consume a maximum of 150 calories per day from added sugars, which is equivalent to 37.5 grams or 9 teaspoons.
- Women should consume a maximum of 100 calories per day from added sugars, which is equivalent to 25 grams or 6 teaspoons.
It is a widely held misconception that “dairy products contain high amounts of sugar”.
One glass of milk contains around 12 grams of natural sugar and the amount of lactose present in other dairy products varies.
By having lactose sugar in milk it gives a slightly sweet taste. So you don’t need to add sugar on top of it.
Even lactose free milk or dairy products contain sugar in the form of glucose and galactose to give it a sweeter taste and the body will absorb directly in their bloodstream.
It is important to note that milk sugars are distinct from added sugars, the consumption of which provides calories without offering any nutritional benefits.
Consumption of added sugars is associated with weight gain and metabolic syndrome, which in turn increase an individual’s risk of a number of health conditions.
It should also be noted that plant-based milks such as oat, rice, and soy milk may contain fructose, glucose, or sucrose, in addition to the naturally occurring milk sugars.
People often get triggered by the word “sugar.” Why do we call sugar bad? There are many reasons, such as:
1) High glycemic index
Sugar has a glycemic index of 65, meaning it can significantly increase blood sugar levels when consumed in large quantities. By measuring sugar content and its effect on blood sugar, the glycemic load is determined. Sugar has a glycemic load of 58, indicating its high impact on blood sugar levels.
2) Empty calories
Sucrose is the scientific name for table sugar, and its empty calories contribute to energy intake without providing any nutritional benefits, resulting in an imbalanced diet.
3) Highly linked to heart diseases
Research has shown that excessive sugar consumption leads to heart disease. Being obese can lead to health issues such as high blood pressure, high cholesterol, and elevated triglyceride levels.
4) Highly linked to heart diseases
Your elders may have mentioned that eating an abundance of chocolates and candies can lead to tooth decay. The interaction between sugar and mouth bacteria leads to their breakdown. As part of this process, acid is produced, leading to the erosion of tooth enamel and the formation of cavities.
But not only bad effect but it also have some good reasons to consume:
- Sugar has been demonstrated to improve mood, with some individuals even exhibiting regular cravings for it.
- Furthermore, it has been observed that sugar can help to raise blood pressure in individuals with low blood pressure.
- When sugar is metabolized, it produces glucose that serves as instant energy for your cells and muscles.
The Sugar in milk provides energy for growth and development.
Lactose, a sugar present in milk, is the sole source of galactose, a sugar known as “brain sugar” due to its role in brain health. Even when the body lacks glucose, galactose is utilized as a survival mechanism.
The following text will address the common misconception that dairy products are high in sugar. In contrast to the popular belief, the natural sugars present in milk are minimal, and they provide essential nutrients that support overall health. This debunks the aforementioned misconception and reaffirms.
