There is one question that puzzles us as much as the ‘which came first – the egg or the hen’ question. This one is linked to health. You guessed right! If you are conscious about your health, we bet you may have googled this question as well. Let us put this musing to rest, once and for all and get to the bottom of the conundrum.
Ever since the pandemic struck and we have been trapped in our homes, we have been bombarded with social media posts and discussions on the need to be mindful of our health. Now more than ever, with a virus running rampant, we have to scrutinize our dietary and lifestyle choices. The COVID infection has the potential to take a nasty turn if we are already saddled with comorbidities such as obesity.
For the first time, the whole nation began to scrutinize health and how it can be improved through a strict diet.
And at the forefront of the list of foods that we decided to be wary about were – sugar and carbohydrates.
But what if there was more to the story than what you already know? Which is more dangerous of the two and are the carbohydrate and sugar side effects as they are made out to be? Let us take a look.
What are sugars? Simply put, sugars are the simplest form of carbohydrates. Monosaccharides and Disaccharides are the two categories of sugars.
Monosaccharides and Disaccharides can be found in nature (in fruits and vegetables). They are produced during photosynthesis. Sugars can also be extracted from the said natural products and used as an additive.
That is why sugars can also be categorized into:
The composition of both is exactly the same. When you eat plant products, you are consuming sugar, the same sugar that you add to desserts, the ones that are present in candies, ice-creams and fruit juices. Your body is blind to the source of the sugars. When monosaccharides and disaccharides enter the body, they are broken down into the simplest form of sugar-glucose. This glucose is used by your body as energy to carry out all its functions.
Technically, sugar isn’t harmful in fact, it is essential. It is our obsession with added sugars and the processed sugar side effects that pose a serious risk to your health.
Added sugar is sugar that you do not need because this is excess sugar. The added sugar side effects will do the following:
The optimum amount of daily sugar consumption should not be more than:
This target can easily be met by fruits and vegetables (and yes, no need to forego mangoes, ripe papayas or bananas to curb your sugar intake, these are very beneficial fruits). Just say no to processed sugar.
Complex carbohydrates are present in foods such as bread and pasta. Simple carbohydrates are in foods such as table sugar and syrups. Complex carbohydrates contain longer chains of sugar molecules than simple carbohydrates. The body converts these sugar molecules into glucose, which it uses for energy. I routinely recommend complex carbohydrates.
Dr. M.G. Kartheeka, MBBS, MD
Carbohydrates are one of the three macronutrients (along with fats and proteins). Sugars are a type of carbohydrate. Fibres and starches (called polysaccharides) are also carbs. All carbohydrates are broken down by your body into glucose which in turn acts as fuel to power all your activities.
Foods high in carbohydrates are an important part of a healthy diet. Carbohydrates provide the body with glucose, which is converted to energy used to support bodily functions and physical activity.
Dr. Ashish Bajaj, M.B.B.S., M.D
Not all carbohydrates are bad. There are two types of carbs:
So, you see, a simple carbs diet can be dangerous. Examples of foods you need to be cautious about are:
Complex carbohydrates are good for you. Examples of good carbohydrates are:
It is recommended that 45% – 55% of calories of our calorie intake should come from carbohydrates. So, you cannot do away with a carbs diet or you would not be able to function. Choose your carbs wisely.
What happens if you consume too many simple carbs?
Uncontrolled simple carb consumption can trigger:
Also Read: Foods to Avoid with Trulicity: A Comprehensive Dietary Guide
Now you know that you cannot eliminate carbohydrates and sugars from your diet. So here are a few suggestions for you:
Don’t let diet fads call the shots. Your needs are unique to your body, sex, age and geographic location. Be wise and mindful of your diet and lifestyle choices and your health will naturally improve itself.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
You may have heard an innumerable number of times that sugar sabotages your weight loss plans and can make your body vulnerable to a plethora of deadly diseases. So you might have been shunning them. While it is indeed true that sugar can have a devastating impact on your health, did you know that there is one type of sugar that is actually good for you?
Mannose is a fruit-based sugar and is present in berries. It is very effective in reducing belly fat. This is because there is a link between gut bacteria and this sugar, and gut bacteria decides whether we put on belly fat or not. In fact, any food we consume has an effect on the activities of these bacteria. Belly fat is dangerous and by default, our gut bacteria do not allow fat to deposit in our tummies. But unhealthy foods inhibit this ability.
To understand the link between Mannose and gut bacteria, you need to take a look at the experiment scientists conducted to correlate the two.
Experiments were conducted on mice to see how mannose affects gut bacteria and metabolism.
The mice were split into the following groups-
The conclusion – they observed that the mice that were fed mannose were leaner and healthier than those deprived of mannose.
D-mannose is commonly known for being used as a supplement to support, purify, and protect the bladder and the urinary tract from infections that may cause UTIs (urinary tract infections).
Dr. Ashish Bajaj, M.B.B.S., M.D.
The experiment led scientists to believe that when humans to are on a high-fat diet packed with mannose, they tend to be leaner than those who consume fatty foods and no mannose. They will not be just leaner but also less resistant to insulin. Insulin resistance causes type 2 diabetes.
But if you stop eating mannose, you will rapidly gain weight and the composition of your gut bacteria will change to resemble that of people bingeing on high-fat foods with no mannose.
Another startling conclusion is that people who consume mannose produce more faecal matter, which means their bodies do not absorb as many calories as opposed to those who do not ingest much mannose.
Obesity reflects an imbalance between energy intake and expenditure, energy absorption, and utilization. It’s been proven that Mannose Alters Gut Microbiome, Prevents Diet-Induced Obesity, and Improves Host Metabolism
Dr. M.G. Kartheeka, MBBS, MD
Also Read: How To Get Rid Of A Muffin Top: Effective Strategies Backed By Fitness Experts
The experiments on mice convinced scientists that mannose may hold the key to vanquishing obesity. At the same time, mannose can also protect you from those ailments that spring from obesity such as high blood sugar, diabetes, cardiac illnesses, liver disorders etc.
That is why you should introduce mannose to your diet. Fruits like black currants, gooseberries, cranberries, tomatoes, blueberries, red currants, oranges, peaches and apples are loaded with mannose.
Staying fit can be quite a challenge. If you want to lose weight and stay in shape, you need all the help that you can get. So, don’t just wait, bite into a few savoury fruits right away.
Also Read: Debunking the Myth: Does Muscle Weigh More than Fat?
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Caffeine overdose is a reality and we need to accept it. Energy drinks, like coffee and even tea (Indians love their chai), are popular beverages that help to lessen sleepiness, increase energy and maintain alertness. Energy drinks are generally used for temporary relief of distress or the positive effects on attention and performance. These behaviours are also routine for young students to improve performance in studies and sports and professionals to enhance their work-related performance.
These drinks contain chemicals like caffeine, taurine, and vitamins hence can be called caffeinated beverages. These are popular among teenagers and young adults. However, these drinks in addition to caffeine may contain several stimulants and simple sugars, which increase their caloric content.
Since the caffeine concentration in these drinks is high, their overconsumption can have detrimental effects on one’s health. It affects the quality and duration of sleep if consumed in excess. People who habitually consume large amounts of coffee may develop a dependency on it. Serious problems have been reported when caffeine-containing products are consumed in more copious amounts. Mainly children, adolescents, and young adults can develop anxiety, fits, agitation, migraines, sleeplessness, dehydration, gastrointestinal problems or abnormal heartbeat. Importantly, it has been recently demonstrated that energy drinks also induce an ill effect on the functioning of the heart and reduce blood flow to the brain under mental stress. Moreover, caffeine has also been shown to cause damage to the muscle and kidneys.
The outcomes after caffeine toxicity are excellent. Mortality is very rare for patients who seek treatment. Those who do not seek treatment or the treatment is delayed may develop seizures, arrhythmias, or even aspirate vomitus.
Dr. M.G. Kartheeka, MBBS, MD
Also, over-consumption of caffeine by pregnant mothers could have harmful effects on the healthy development of the unborn child.
Also, the effect of caffeine overdose produces is specific to an individual. Hence, the effects may be different in different individuals for the same amount of caffeine.
Symptoms of caffeine withdrawal begin 12 to 24 hours after the last caffeine intake and can last two to nine days, and may include a headache, fatigue, decreased energy/activeness, decreased alertness, and drowsiness. Tapering consumption is often found to be helpful.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Considering the ill-effects of excessive use, energy drinks and caffeine-containing beverages should be limited to occasional consumption. These should be avoided before or during sports practice. People with specific heart-related ailments should seek medical advice before consuming such drinks. Parents should restrict the consumption or abuse of energy drinks by their children. Consumption of coffee in a limited quantity is acceptable in otherwise healthy people. The amount one can consume without any ill-effects or experiencing caffeine overdose vary since its effect is individualistic.
Also Read: Decoding Caffeine: How Much is Too Much?
Disclaimer: The above information has been prepared by a qualified medical professional and may not represent the practices followed universally. The suggestions listed in this article constitute relatively common advice given to patients, and since every patient is different, you are advised to consult your physician, if in doubt, before acting upon this information. Lupin Limited has only facilitated the distribution of this information to you in the interest of patient education and welfare.
