Sweet Poison in our Plate!

What is sugar?
Sugar is sucrose, but what does it look like? Sugar’s chemical structure is quite simple, as far as molecules go. It contains just two molecules, bound together by mother nature: one molecule of glucose is bound to one molecule of fructose.
You will find more detailed information on this website https://www.sugar.org/sugar/what-is-sugar/

Types of Sugar:
The various types of sugar are derived from different sources. Simple sugars are called monosaccharides and include glucose (also known as dextrose), fructose, and galactose. "Table sugar" or "granulated sugar" refers to sucrose, a disaccharide of glucose and fructose.
White sugar or granulated sugar, Confectioners or powdered sugar, baker’s special sugar, Coarse sugar, fruit sugar, liquid sugar, invert sugar, brown sugar (light and dark), turbinado sugar, Muscovado sugar etc.
we consume way too much added sugar. Adult men take in an average of 24 teaspoons of added sugar per day, according to the National Cancer Institute. That's equal to 384 calories.
the American Heart Association suggests that men consume no more than 150 calories (about 9 teaspoons or 36 grams) of added sugar per day. That is close to the amount in a 12-ounce can of soda.

Where does your added sugar come from?

Where does your added sugar come from?
Rank	Food group	Proportion of average intake
1	Soda/energy/sports drinks	42.2%
2	Grain-based desserts	11.9%
3	Fruit drinks	8.5%
4	Dairy desserts	5.5%
5	Candy	5.0%
6	Ready-to-eat cereals	2.9%
7	Sugars/honey	4.1%
8	Tea	3.8%
9	Yeast breads	2.3%
10	Syrups/toppings	1.4%
Source: CDC, National Health and Nutrition Examination Survey, 2005–06.

Sugar and Mental health:

The food you eat can also have long-term implications on your health. Specifically, eating too much sugar may increase your risk for mood disorders, including depression. Eating too much sugars may increase your risk of depression, mood disorders and several chronic health issues.
A study1 conducted by the University of South Carolina concluded that the more sugar hyperactive children consumed, the more destructive and restless they became. A study2 conducted at Yale University indicates that high-sugar diets may increase inattention in some kids with ADHD.
Sugar occurs naturally in complex carbohydrates like fruits, vegetables, and grains. It’s also present in simple, refined foods like pasta, cakes, baked goods, bread, soda, and candy. The typical American diet relies heavily on these easily digestible carbs, and includes far too few complex carbs derived from healthier sources.
We all reach out for sugar when we are stressed.  After a stressful day, when our mood is low, it is easy to reach for a tub of ice cream or similar sugary treat. But evidence of the link between sugar and mental health is mounting - and it's not just sweets that rack up our daily sugar intake.
In 2002, a study of overall sugar consumption per person in six different countries(Canada, France, Germany, Korea, New Zealand, and the United States) - published by Dr. Arthur Westover, from the University of Texas Southwestern Medical Center in Dallas - implicated sugar as a factor in higher rates of major depression.
Since then, several other research teams have investigated the effect of diet on mental health. For example, consumption of processed and fast food - including hamburgers, pizza, and fried foods - was found to be higher in both youngsters and adults with increased rates of depression.

How to substitute sugar with natural sugar?

Honey:

Honey not only comes with great taste, but also is loaded with great health benefits. This blend of sugar, trace enzymes, minerals, vitamins, and amino acids make it a liquid gold. Try to use honey in shakes or any drinks that you make with sugar, just replace it with honey. Honey has many health benefits when used in moderation, could be of great use:

Cough Suppressant:
Honey is a cough suppressant, reduces throat irritation and aids in sleep: Honey helps with coughs, especially buckwheat honey.

Prevents cancer and heart diseases:
Honey contains flavonoids, antioxidants which help in reducing the risk of different types of cancers and heart diseases.

Natural sweetener:
Sugar can be substituted with honey in many food items and drinks. Honey contains about 69 per cent of glucose and fructose. Honey is used as a sweetener that is better for overall health than normal white sugar. Use honey instead of sugar in your cereals.
 
Helps in weight-loss: 
Though honey has more calories than sugar, when honey is consumed with warm water, it helps in digesting the fat stored in your body. Similarly, honey and lemon juice as well as honey and cinnamon's concoction can help in reducing weight.

Anti-bacterial, anti-fungal in nature:
“All types of honey are antibacterial, because the bees add an enzyme that makes hydrogen peroxide," said Peter Molan, director of the Honey Research Unit at the University of Waikato in New Zealand.

Cures a hangover:
If you are also combating a hangover, worry not! Just grab a bottle of honey and drink it by mixing it with water and let it do it's magic. As honey is gentle on the stomach and contains a mix of natural sugars such fructose, which is known to speed up the oxidation of alcohol by the liver, it acts as a sobering agent.

Jaggery:

Jaggery (or gur popularly known in India) is made from unrefined sugar, and is obtained by boiling raw, concentrated sugar cane juice till it solidifies.
Jaggery is loaded with antioxidants and minerals like zinc and selenium, which help prevent free radicals (responsible for early ageing). It helps boost resistance against infections, hence building stronger immunity.
Eating jaggery has its own benefits:

Acts as a detox:
It acts as a detox, as it helps cleanse the liver by flushing out nasty toxins from the body.

Prevents constipation:
It prevents constipation by aiding digestion. It activates the digestive enzymes in our body, thus helps in proper digestion of food.

Helps women fight Premenstrual syndrome (PMS):
Eating a piece of jaggery daily can help women combat PMS symptoms including mood swings, menstrual cramps and abdominal pain.

People suffering from diabetes, however, should consume jaggery in moderation, as it is slightly higher in calories (calories up to 4 kcal/gram) and can create fluctuations in blood-sugar levels.

Keep that poison away! Too much refined sugar is harmful to the body and promotes inflammation and disease. Consuming too much added sugar can raise blood pressure and increase chronic inflammation both of which can cause heart disease. Eat healthy and natural sweets with low glycemic levels. Substitute sugar with other natural sweets like honey, jaggery, coconut palm sugar, date sugar and molasses and consume in moderation.