For most human history, sophisticated Chinese discovered as long as sugarcane. Today, it has become one of the biggest hazards for global health.

Chinese, once the glowing “white gold” of global trade, now stands in the heart of one of the biggest health challenges worldwide.

It has become a major driver of obesity, diabetes, heart disease, dementia and even some cancer.

From luxury enjoyment to silent killer

The story of sugar begins thousands of years ago in New Guinea, where early humans first discovered sugarcane – a long, bamboo -like grass with sweet juice inside its stalk.

Over time, sugarcane made its way for India from 350 BC, where the locals learned to remove their sweetness and crystallize.

Subsequently, the sugar was extremely rare and expensive. It was a luxury item in Europe because the cold, dry weather of the continent was not suitable for increasing sugarcane. Europeans had to import it from warm areas, and refining the sugar was a labor-intensive process. Only rich could tolerate this “white gold”.

Things changed dramatically after Christopher Columbus came to America in 1492. Realizing that Caribbean’s hot, moist climate was perfect for sugarcane, Columbus brought the first plants in 1493.

Shortly thereafter, Chinese plantations were installed in Jamaica, and later in parts of Caribbean, Brazil and Southern United States, resulting in large -scale production and low cost.

Researchers at the Bristol University recently wrote in the conversation that no other substance uses the world’s land for such a low human benefit as Chinese. After sugarcane and rice, it is the third most valuable crop of sugarcane globally, covering about 27 million hectares of land.

Chinese is no longer a rare treatment. It is everywhere – in sweets, soda, processed foods, and even in foods we will not normally expect sauce and bread.

This easy availability has come at a cost, which increases global growth in preventive diseases.

In India, once called the diabetes capital of the world, the crisis is particularly clear. According to 2022 data, India had the highest number of people living with diabetes worldwide.

What is Chinese doing really for your body?

Chinese is a form of carbohydrates, which provides energy for the body. Natural sugars found in fruits, vegetables and dairy are packed with important nutrients such as vitamins and fiber. But the type found in sophisticated sugars, fizzi or soda drinks, candies, and processed foods, is no nutritional value.

These foods give you quick energy, but also increase your blood sugar levels, leading to weight gain, insulin resistance and long -term health issues.

Dr. Sunita Nagpal, the general physician of Salubritus Medcontre, today explained to India digital that excessive sugar consumption can cause obesity, tooth decay, cognitive decline, heart disease, kidney damage and fatty liver disease. It can also accelerate skin aging, weaken the immune system, and spoil the joint pain, he said.

This risk is already more for people suffering from diabetes or heart disease, the situation that is unfortunately common in India.

One of the worst things is the cause of insulin resistance. When you eat sugar, it quickly increases the level of glucose (sugar) in your blood.

In response, your pancreas releases insulin, a hormone that helps to transfer this glucose to your cells for energy. However, if you consume too much sugar, your body is filled with insulin.

Over time, your cells become less sensitive to insulin signs, a condition known as insulin resistance. This means that glucose remains in your blood for a long time, causing high blood sugar levels.

If uncontrolled, insulin resistance may eventually lead to type 2 diabetes, weight gain and other serious health problems.

Consumption of high sugar can also cause stomach obesity, another disturbing tendency in India. For the first time, the latest National Family Health Survey (NFHS -5) measured the size of the waist and hip and found that about 40% of women and 12% of men in India have abdominal obesity – a major cause of metabolic diseases.

How much sugar is too much?

The World Health Organization (WHO) recommends that couple sugars should not make more than 10% of daily calories. It is about 50 grams of sugar per day for someone on a 2,000-calorie diet.

However, the Indian Council of Medical Research (ICMR) suggests a even lesser limit: added sugars should be responsible for only 5% daily calories for Indians, given the high risk of metabolic diseases here.

In fact, however, sugar intake is higher than these boundaries. Many people consume more than 20% of their daily calories from sugar, about four times the recommended range. For example, a can of soda contains about 35–40 grams of sugar, which completes the daily range in almost the same drink.

Dr. Nagpal advised that men should limit sugar to 36 grams per day and women should be limited to 24 grams per day. Diabetic patients should keep it minimal and use Chinese options such as stevia, sucrulos or sakrin.

Watch out for hidden sugars

One of the biggest challenges today is that Chinese hides on food labels on food labels such as fructose, glucose, sucrose, corn syrup and high-fructose corn syrup to keep some names.

Cardiologist and functional medicine specialist Dr. Alok Chopra recently stated in a social media post that the infant sources sometimes contain hidden sugars and unhealthy oils. He warned consumers to carefully read the nutrition label and support the steps such as front-off-package sugar labeling, making it easier to identify sugars added to packed foods.

A 2024 study published in Nature Medicine by Researchers at the University of Tufts found that sugar drinks contribute to 2.2 million new cases of type 2 diabetes every year and 1.2 million cases of heart disease every year.

Interestingly, the study has shown that men and young adults are more affected by women and older consumption of sugars. In India, where the youth population is largely, this discovery is particularly related, Dr. Nagpal says.

Is Chinese all bad? not necessarily

Despite its bad reputation, Chinese is not completely bad. Glucose is essential for body functions because it gives fuel to muscles, gives strength to the brain, and provides quick energy.

Fruits and vegetables such as natural sources of sugar come with fiber, antioxidants and other nutrients that help regulate the body’s sugar absorption.

Surprisingly, a 2024 study of Lund University also found that sometimes sweet behavior, such as pastry or honey, can reduce the risk of heart disease when consumed in moderation.

Therefore, here is the key balance. Enjoy natural sugars from fruits, vegetables and dairy products, and limit refined sugars from processed foods and beverages.

“Focus on a balanced diet that includes low-sugar fruits, many vegetables, and low-fat dairys such as whole grains, lean proteins, papaya and strawberries. Avoid sugar drinks, jams, honey, dried fruits and processed foods.”

India’s fight with Chinese has inspired experts to emphasize strong labeling laws, more awareness among the public and more responsible marketing of food products.

For individuals, understanding what you are eating and taking small steps towards a healthy, low sugars life.