Sugar – a sweet compound that adds flavour to most of our desserts and drinks. It serves as the instant energy source. An over consumption of sugars often risk in the following health conditions:
- Block in the blood vessels.
- Heart diseases.
- Gum diseases.
- Tooth decay.
How does a Sugar work?
Sugars when consumed frequently result in imbalance of the hormone responsible and causes the deposition of glucose in other forms in tissues.
While in our mouth, the sugar converts into acids and increases the count of oral bacteria. When the condition frequents it causes loss of tooth surface, gum diseases and tooth decay.
How much sugar should we have?
WHO recommends 5% of sugar consumption as a part of your diet daily i.e. 25 grams. For a person who works out 6 teaspoons of sugar per day while this range is reduced for a light worker.
As most of the developing countries, consider obesity and diabetes as the major health issue affecting the population.
What does the Indian diet have?
Traditional Indian diet has a balance diet with all of the necessary essential nutrients for a person working hard labour. However, a modification to this according to the person can help in achieving a better diet plan.
What Foods should we avoid?
The use of processed foods has increased even among the Indian population. The main reason for increase in the salt, sugar and fat consumption among Indians.
Thus, a count on what we should not consume can helps us reduce the sugar content. Once India consumed 20.5 kg sugar per person in a year, this range has reduced to 18.5kg sugar per person in year.
Foods that can increase your sugar consumption per day:
We have mentioned the average sugar content in the following foods per 100 grams:
- Energy bars (25 gm).
- Chocolate shakes or bars (48 gm).
- Flavoured yoghurt (10-13 gm).
- Sports drinks & milkshakes (18 gm).
- Sodas or carbonated drinks (11gm).
- Sauces (1.3).
- Chips (0.2 gm).
- Sweet cereal (35-45 gm)
- Frequently coffee or tea with sugars (11 gm).
- Rice for all three meals (0.1).
Monitoring your diet can help you avoid consumption of these foods frequently.
How does these food affect our teeth?
Among the food mentioned categorizing the nature of the food can help us identify its risk to our teeth.
Liquids Foods mostly do not cause any harm to our teeth as they do not stay in our mouth for a longer duration. However, solid food with a sticky nature like energy bars, chocolates, chips get stuck on the teeth surface and also in-between two teeth for a long time. Thus, increasing the bacterial activity in the mouth and causing tooth decay.
While cereals which are more popular among kids pose a bigger risk factor to the teeth due to their increased sugar content. Rice has a lower sugar count per 100 grams serving when compared to the rest of the foods.
Precautions to Reduce the Risk to our Teeth:
- Firstly, maintain a balanced diet.
- As Asians rice is our staple food, hence limit the consumption of rice to one meal a day.
- Avoid junk foods and instant servings as they have more sugar content.
- Practice good oral hygiene.
- Finally, reduce the frequent intake of sodas, coffee or tea with sugar, energy drinks, etc.