{"id":2058,"date":"2006-07-04T00:00:00","date_gmt":"2006-07-03T16:00:00","guid":{"rendered":"http:\/\/localhost\/wordpress\/2006\/07\/04\/the-implication-of-sugar\/"},"modified":"2021-03-19T01:50:44","modified_gmt":"2021-03-18T17:50:44","slug":"the-implication-of-sugar","status":"publish","type":"post","link":"https:\/\/www.rakansarawak.com\/v3\/2006\/07\/04\/the-implication-of-sugar\/","title":{"rendered":"The Implication of Sugar"},"content":{"rendered":"

\n
\nTo eat healthily we should eat more fruit and vegetables, eat more
\nfibre, cut down on fat, cut down on sugar, and cut down on salt intake.<\/p>\n

<\/font><\/font><\/span><\/p>\n

<\/span>The
\nbest way to get all the vitamins, minerals and nutrients that we need
\nis to eat a wide variety of foods. No one food can provide us with all
\nwe need.<\/p>\n

<\/font><\/font><\/span><\/p>\n

<\/span>To
\nmake sure your diet is as healthy as possible you should look at your
\nfibre, fruit and vegetable, fat, sugar and salt intakes.<\/p>\n

<\/font><\/font><\/span><\/p>\n

<\/span>Some
\nfoods should only be eaten occasionally. These 'extra foods' (sometimes
\ncalled junk food) are foods like potato chips, chocolate, cakes,
\nlollies, soft drinks and some takeaway food like hamburgers and
\nhotdogs. <\/font><\/font><\/span><\/p>\n

<\/span>These foods are usually low <\/b>in nutrients and high<\/b> in salt, sugar or fat. They are 'extras' to be enjoyed occasionally.<\/p>\n

<\/font><\/font><\/span><\/p>\n

<\/span>If
\nthese foods regularly replace more nutritious and healthy foods in your
\ndiet, you are likely to become overweight and may develop vitamin and
\nmineral deficiencies and other health problems.<\/p>\n

<\/font><\/font><\/span><\/p>\n

<\/span>You
\ncan have 'extra foods' occasionally. We all enjoy a 'treat' now and
\nthen and it's okay to have some of these foods now and then as an
\nextra. How often you have them depends on your weight, age and how
\nactive you are. But you should keep to small amounts.<\/p>\n

<\/font><\/font><\/span><\/p>\n

<\/span>If
\nyou are overweight and want to lose weight, you should limit these
\n'extra' foods to no more than every second day \u2013 and then only if you
\nhave a nutritious and balanced diet and you are physically active.<\/p>\n

<\/font><\/font><\/span><\/p>\n

<\/span>If
\nyou are active and not overweight, you could probably have one or two
\n'extra foods' a day \u2013 as long as you've had your daily requirements of
\nmeat, dairy, fruits, vegetables and cereals.<\/p>\n

<\/font><\/font><\/span><\/p>\n

Salt<\/font><\/o:p><\/font><\/font><\/span><\/b><\/div>\n

<\/font><\/span><\/span><\/p>\n

<\/span>Convenience
\nfoods usually contain high amounts of salt. The body needs some salt.
\nHowever, too much salt in the diet has been associated with an
\nincreased risk of high blood pressure, which is a known risk factor for
\nheart disease and stroke.<\/p>\n

<\/font><\/font><\/span><\/p>\n

<\/span>A
\nmaximum salt intake of no more than 5g of salt per day is recommended
\nfor adults with normal blood pressure. Many Malaysians consume double
\nthis amount each day.<\/p>\n

<\/font><\/font><\/span><\/p>\n

<\/span>Less
\nthan 20 per cent of our salt intake comes from salt we add to our food.
\nCutting back on takeaway foods will help reduce your salt intake.<\/p>\n

<\/font><\/font><\/span><\/p>\n

<\/span>It is estimated that our current intake of salt is about 12 times greater than the amount our bodies need. <\/font><\/font><\/span><\/p>\n

<\/span>As
\nmuch as 75 per cent of salt in our diet comes from processed foods, 15
\nper cent from salt added during cooking or at the table, and 10 per
\ncent occurs naturally in foods.<\/p>\n

<\/font><\/font><\/span><\/p>\n

<\/span>Reducing
\nour intake of salt from 9 gm a day to 6 gm a day (which is still much
\nmore than the body needs) can reduce the number of people dying from
\nstrokes by 22 per cent and those dying from heart attacks by 16 per
\ncent.<\/p>\n

<\/font><\/font><\/span><\/p>\n

<\/o:p><\/font><\/font><\/span><\/p>\n

Halt! Cut down on your salt<\/font><\/span><\/font><\/h2>\n

<\/font><\/span><\/span><\/p>\n

<\/span>Sodium
\nplays a vital role in the body\u2019s fluid balance, as well as being
\ninvolved in muscle and nerve activity. However, almost all of us
\nconsume far more than we need and this can lead to long-term health
\nproblems.<\/p>\n

<\/font><\/font><\/span><\/p>\n

<\/span>Our
\ncurrent intake is about 9 gm a day and latest guidelines suggest that
\nwe should reduce this by one-third, to a maximum of 6 gm, although our
\nbodies actually need far less.<\/p>\n

<\/font><\/font><\/span><\/p>\n

<\/span>High
\nsalt intake is almost certainly a major factor in the development of
\nhigh blood pressure. One in five people suffer from high blood
\npressure, which significantly increases the risk of both stroke and
\nheart attack, the most common causes of deaths in the new millennium.<\/p>\n

<\/font><\/font><\/span><\/p>\n

<\/span>Several
\nstudies from all over the world have shown that reducing salt intake
\ncan produce a fall in blood pressure and it is estimated that this
\ncould prevent more than 34,000 deaths a year in UK alone. Recent
\nstudies also suggest that high intakes of salt can cause leaching of
\ncalcium from the bones and may increase the risk of osteoporosis
\n(brittle bones). High salt intake can also aggravate asthma and cause
\nwater retention.<\/p>\n

<\/font><\/font><\/span><\/p>\n

<\/o:p><\/font><\/font><\/span><\/p>\n

Tips to reduce salt intake<\/font><\/span><\/font><\/h2>\n

<\/o:p><\/font><\/font><\/span><\/p>\n

<\/span>Use
\nless salt in cooking and at the table. If you gradually reduce the
\namount, after about four weeks you will actually prefer less salty
\nfoods.<\/p>\n

<\/font><\/font><\/span><\/p>\n

<\/span>Use herbs, spices and other flavourings such as lemon juice garlic and mustard instead.<\/p>\n

<\/font><\/font><\/span><\/p>\n

Check food labels and use fewer processed foods and ready-made meals. Try to make foods such as soups and sauces yourself.<\/p>\n

<\/font><\/span><\/p>\n

<\/font><\/span><\/span><\/p>\n

\n
<\/span>Cut down on salty snacks such as peanuts and crisps. When you do eat crisps, buy low-salt ones.<\/font><\/font><\/span>
\n<\/span><\/div>\n

\n<\/span>
\n<\/span>Sugar<\/font><\/o:p><\/font><\/font><\/span><\/b><\/span><\/font><\/font><\/span>
\n<\/span><\/div>\n

Foods
\nlike soft drinks, cordials, biscuits, cakes and lollies have high sugar
\ncontent. Although sugar has not been directly linked to developing
\nheart disease or diabetes, there is evidence that a high sugar intake
\nmay contribute to the development of overweight and obesity.<\/p>\n

<\/font><\/font><\/span><\/p>\n

<\/span>In
\nMalaysia, soft drinks have become among the most popular beverages.
\nTheir consumption has increased by 30 per cent in 10 years. Ten years
\nago soft drinks were available in 375ml cans. Now they are commonly
\nsold in 600ml bottles, which provide at least 12\u201315 teaspoons of sugar.<\/p>\n

<\/font><\/font><\/span><\/p>\n

<\/span>Studies
\nsuggest an association between increasing consumption of
\nsugar-sweetened drinks and the development of childhood obesity. That's
\nwhy eating foods and drinks with high sugar content should be limited. <\/font><\/font><\/span><\/p>\n

<\/o:p><\/font><\/font><\/span><\/p>\n


\n<\/font><\/font><\/span><\/b><\/p>\n

Problems caused by too much sugar:<\/font><\/o:p><\/font><\/font><\/span><\/b><\/div>\n

<\/o:p><\/font><\/font><\/span><\/p>\n

<\/span>High sugar intakes have been associated with: <\/font><\/font><\/span><\/p>\n

<\/o:p><\/font><\/font><\/span><\/p>\n