Sweet or Savory? The Bitter Reality of Salt and Sugar 0 13

But what about salt? Is it really necessary for our body, or can we do without it? Why is it that some salt packages indicate 'reduced sodium content' when it is known that table salt is sodium chloride?

Let’s delve into the questions of the benefits and harms of these two culinary components that play a significant role in modern human nutrition. Let’s start with sugar.

Until relatively recently, it was believed that the main culprits of excess weight and obesity were fats. However, studies conducted in the 2000s confirmed that sugars are responsible for the accumulation of excess fat, including visceral fat (the kind that forms around organs).

Why 'sugars' in the plural? The fact is that, in addition to the familiar crystalline sugar (sucrose, derived from sugar cane or beets), we also consume glucose and fructose (found in fruits and berries), lactose (milk sugar), and other simple carbohydrates.

What happens when we consume sweets? Blood sugar levels rise sharply, and the pancreas begins to produce the hormone insulin to help glucose leave the bloodstream. After that, it is stored as fat tissue or a substance called glycogen (which is primarily stored in the liver and muscles). Both fat and glycogen serve as energy reserves for the body; however, an excess of fat can become a serious problem for its owner.

If a workout is done shortly before or right after consuming sweets, the muscles will take most of the sugar from the bloodstream, and only a small portion will be stored as fat. However, the combination of a sweet tooth and a sedentary lifestyle leads to the situation where the muscles do not need sugar, and almost all the candies, cookies, and sugary fruit juices consumed turn into fat tissue.

Excess fat (especially with a lack of muscle mass) is harmful for two reasons. First, it increases the load on the leg joints, which can lead to serious musculoskeletal diseases. Second, the visceral fat growing around internal organs interferes with their normal functioning and also leads to various diseases.

How much sugar can be consumed in a day?

Modern dietetics asserts that added sugars in the diet of an average person who does not engage in sports and leads a sedentary lifestyle should not exceed 30 grams. This is roughly five to six teaspoons of sugar or a few cookies.

Other foods should not contain added sugars. These can be fruits, berries, vegetables (including tomatoes, which also contain sugar!), as well as various complex carbohydrates: cereals, pasta made from durum wheat, whole grain bread.

Many may argue: the main thing is not to exceed the calorie limit! For example, an average person who does not plan to lose or gain weight can safely consume about 2000 kilocalories a day, and it supposedly does not matter whether it is pizza with sweet soda or buckwheat with chicken.

In reality, this is not the case. Indeed, if one eats a pizza every day and drinks a liter of cola, one can maintain their weight. However, the body will be severely lacking in essential micronutrients, vitamins, and other macronutrients. Maintaining their balance is only possible with a complete and varied diet.

Recently, low-carbohydrate diets have become increasingly popular — their supporters completely refuse carbohydrates, replacing them with fats. As for health, specialists do not have a consensus on such diets. On one hand, they help to lose weight quickly, but the long-term effects on the body have not yet been studied.

What to do if you really want something sweet?

First, you can move a little — take a walk or do some exercises so that the sugar consumed is 'taken' by the muscles. Second, dietitians recommend starting a meal with protein foods — beans, eggs, meat. They cause a slight increase in insulin levels in the blood, which, in turn, lowers blood sugar levels.

However, one should not forget about another danger of sweet products: they are the cause of most cases of tooth decay. In a sweet nutrient environment, harmful bacteria actively multiply, destroying enamel and, consequently, other tooth tissues. Therefore, ideally, it is better to minimize sugar consumption in your diet.

And what about salt?

Table salt is used everywhere, and many dishes are impossible without it; without it, food often seems bland and tasteless. It is necessary for muscle function and maintaining water-mineral balance. Sodium ions, along with other elements, participate in the transmission of nerve impulses, while chloride ions are needed for the production of hydrochloric acid, which is part of gastric juice.

Dietitians believe that the maximum dose of salt for an adult is five grams per day, or about one teaspoon. An excess of table salt can cause fluid retention in the body, leading to increased blood pressure.

This negatively affects the functioning of the kidneys and heart, which can lead to myocardial infarction and other serious diseases.

Should one go on a salt-free diet and completely refuse salt? Definitely not — this should only be done for medical reasons, as prescribed by a doctor and under their supervision. Such a diet is usually prescribed for kidney diseases.

What is 'salt with reduced sodium content'? Some manufacturers replace part of the sodium chloride (table salt) crystals with other compounds — for example, potassium or magnesium chloride. Both are permitted food additives that, contrary to popular belief, are not toxic or carcinogenic if the recommended doses are not exceeded. For instance, potassium chloride regulates the water-electrolyte balance in the body and helps replenish potassium deficiency, which is extremely important for the body. Potassium chloride is also used in medical preparations to strengthen the heart muscle.

When planning your diet, remember that everything is good in moderation. Stay healthy!