ADDED SUGAR: WHY YOU SHOULD LIMIT YOUR CONSUMPTION OF BAKERY ITEMS LIKE CAKES, PASTRIES
Know how much is the amount of added sugar in a slice of cake (Source: Freepik)
You must have read our stories listing the amount of added sugar in packaged bread, chips, noodles, cheese, and biscuits. Adding to that list, today we have decided to find out the quantity of added sugar in bakery items like cakes and pastries -- a favourite at birthdays and anniversaries, or any celebration.
So, let's begin.
How much added sugar do such goodies have?
Cakes and pastries, especially those that are made at bakeries, "typically have a lot of added sugar to make them taste better", said Sangeeta Tiwari, clinical nutritionist, Artemis Lite, New Friends Colony (NFC), New Delhi. "The exact quantity of added sugar can vary depending on the recipe and the type of baked goods, but usually it is quite high. For example, a slice of cake or a single pastry can contain around 10 to 30 grams or more of added sugar," Tiwari said.
What's the risk?
Consuming excessive amounts of added sugar daily can have detrimental effects on health. "There are serious health hazards associated with consuming too much added sugar in processed baked products, such as diabetes, obesity, dental problems, cardiovascular illnesses, and nutritional deficiencies," said Sushma PS, chief dietitian, Jindal Naturecure Institute.
Among the many negative effects, one is its impact on weight gain and obesity, stressed Tiwari. "Sugary foods are calorie-dense but low in nutrients, which can lead to overconsumption of calories without providing satiety or nutritional value. This eventually causes weight gain and increases the risk of obesity-related conditions such as type 2 diabetes and heart disease," said Tiwari.
Furthermore, frequent consumption of added sugar can also ruin your metabolism, experts urge. "It can lead to insulin resistance, where your cells become less responsive to the hormone insulin, leading to elevated blood sugar levels. Over time, this can progress to type 2 diabetes, a serious metabolic disorder characterised by high blood sugar levels," said Tiwari.
Have you checked your blood sugar levels? (Source: Getty Images/Thinkstock)
Also, high sugar intake is linked with various other health issues like tooth decay, inflammation, and an increased risk of certain cancers. "It can also have negative impacts on your mood and energy levels, resulting in crashes and fluctuations in energy throughout the day," mentioned Tiwari.
Not just sugar, trans fats, and unhealthy oils are frequently found in processed cakes, cookies, and pastries, which increase the risk of cardiovascular disease by increasing bad cholesterol and causing inflammation in the body, elucidated Sushma.
What to do?
To minimise the harmful effects of added sugar in bakery products, it's important to be mindful of your consumption and choose healthier alternatives.
*Choose sweet treats that are lower in added sugar or look for alternatives sweetened with natural ingredients like fruits or honey.
*Also, try to limit your intake of bakery items and pastries and refrain from consuming them daily.
*Make it a habit to read nutrition labels so that you can make informed choices and avoid products with high amounts of added sugar.
While bakery items and pastries are delectable, they typically have significant amounts of added sugar that can have adverse impacts on your health if consumed in excess. "Minding your sugar intake, opting for healthier alternatives, and limiting consumption can help in preventing these risks and promote overall well-being," said Tiwari.
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2024-04-25T13:11:50Z dg43tfdfdgfd