By: Seerat Fatima
Sugar plays an important role in the human diet as it provides essential energy for various bodily functions. When sugar is oxidized in the human body, it releases 3.75 kcal/g or 16 kJ of energy per gram. Adequate intake of sugar has several beneficial purposes. Glucose is the primary source of energy for the body, and it is essential not only for muscular activity but also for the self-maintenance of the body. This energy is required for various bodily processes, even when the body is at rest, such as the synthesis of proteins involved in growth and cell repair, the transport of oxygen through red blood cells, digestion and elimination, maintenance of normal body temperature (37 degrees Celsius) through metabolism and muscle contraction, electrolyte balance, breathing, and heartbeats. Additionally, galactose, a form of sugar present in milk, is required for proper brain and nervous system functioning. In developing countries, people often have an unhealthy diet, with around 80% of their diet consisting of carbohydrates, particularly sugars. This is especially true for people living in developing countries like Pakistan.
As the famous proverb goes, “Excess of everything is bad,” and this is particularly true for sugar consumption. Consuming excessive sugar can lead to dental caries and, in the long run, chronic conditions like Diabetes Mellitus.When sugar is infused with saliva and interacts with bacteria present in the mouth, it produces acid that slowly damages the teeth, leading to tooth decay. Tooth decay may result in tooth removal. Furthermore, excessive sugar consumption can cause other oral health issues, including gum diseases.
High intake of sugary items can also stimulate insulin production, leading to oily substances (sebum) being produced by oil glands. This can result in acne on the skin. Avoiding sweetened food and beverages can lead to improved skin health. Moreover, when refined carbohydrates and sugary items are consumed in high amounts, they can lead to the formation of advanced glycation end products (AGEs) that damage muscle proteins, collagen, and elastin, which are responsible for skin firmness. AGEs can increase wrinkles on the skin, contributing to the aging process regardless of one’s age. Sugar is rapidly broken down by the body, providing instant energy within 30 to 60 minutes. However, this can lead to a feeling of lethargy after the initial boost of energy. Recent findings have revealed that high sugar consumption can cause lethargy during the day and reduced sleepiness at night, leading to wakefulness. An unhealthy diet, particularly one high in sugar, can also affect mood and emotions. After consuming high amounts of sweets, the body needs to work hard to stabilize glucose levels, which can prompt feelings of worry, irritability, and sadness. High sugar intake has also been associated with memory problems and emotional disorders like depression and anxiety.
Excessive sugar consumption can contribute to weight gain and obesity, which is defined by a body mass index (BMI) of 30 or higher. Obesity is often considered the “mother of all diseases” as it can lead to various health problems, including type 2 diabetes, dyslipidemia, hypertension, liver disorders, reproductive disorders, heart diseases, mood disorders, and an increased risk of certain cancers.Heart disease is a leading cause of reduced life expectancy worldwide, and a high-sugar diet can contribute to inflammation, high triglyceride levels, high blood sugar, and high blood pressure. This increases the risk of atherosclerosis, the accumulation of fats and cholesterol in the arteries, and can lead to a higher risk of stroke.Sugary drinks, such as sodas, juices, and sweet teas, are loaded with fructose. Excessive intake of fructose affects the functioning of leptin, an energy-balancing protein that normally prevents hunger. When fructose levels are high, the working of leptin is resisted, leading to increased hunger and food cravings. This can result in the accumulation of fats in the body, leading to obesity and an increased risk of type 2 diabetes. Pakistan as a developing country facing various challenges, the low economic growth rate is a significant dilemma. Many people in Pakistan struggle to afford healthy food due to the high prices of essential items such as wheat, rice, proteinaceous foods like dal channa and eggs, milk, fruits, and vegetables. The effects of climate change and global warming on agricultural production have further exacerbated food insecurity in the country. Daily wagers in Pakistan earn meager incomes, and they find it difficult to afford healthy food for themselves and their families. Consequently, they often opt for cheaper, less nutritious food options, compromising their health and leading to harmful diseases.
Nutritionists recommend a balanced diet with food items from all food groups, emphasizing moderation and avoiding excessive sugar intake. Due to the economic crisis in Pakistan, this balanced diet may be considered unaffordable for many people, leading them to choose cheaper, less healthy alternatives.
The lack of nutritional education is another significant factor contributing to unhealthy dietary habits and high sugar consumption in Pakistan. Raising awareness about the importance of a healthy diet and the harmful effects of excessive sugar consumption is crucial for improving public health. Particularly, women, who are often responsible for household chores and cooking, should be targeted with awareness programs to teach them the benefits of a healthy diet for their families. Media advertisements play a significant role in shaping people’s preferences for food products. Frequent exposure to advertisements highlighting the benefits of sugary products can influence consumer choices, particularly among children. Consequently, there is a growing preference for sugary foods in urban areas of Pakistan, where such products are more readily available.The culture of tea consumption is deeply ingrained in Pakistan, with a significant portion of household budgets spent on tea. High sugar consumption is common in tea, and sweet items like biscuits and cakes are often consumed with tea during snacks.
To promote better nutritional habits, children should be encouraged to replace sugary snacks with healthier alternatives like fruits, nuts, and yogurt. Children’s diets have a long-lasting impact on their health and development, making proper nutrition essential during childhood. In short, promoting a balanced diet and providing nutritional education are essential for combating the detrimental effects of excessive sugar consumption in Pakistan. This includes raising awareness about the benefits of healthy foods and the harmful effects of sugary items through targeted awareness programs and media campaigns. At the end,I extend my heartfelt thanks to the esteemed Sir Dr. Muhammad Akram Zaheer for his invaluable mentorship throughout the creation of this piece. His generous dedications of time and wisdom, along with his valuable feedback and constructive critique, have significantly elevated the quality of my work. I am inspired by his patience, encouragement, and enthusiasm for engaging in profound discussions, which have truly motivated me.
The Author is Student of BS Human Nutrition and Dietetics in University of Okara contct fatimaseerat916@gmail.com
