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A major concern today is the presence of “hidden” salt and sugar, found in junk food, sauces, packaged snacks, and soft drinks, all of which contain high levels of sodium and sugar
Excessive salt raises the risk of high blood pressure and heart disease, while too much sugar increases the risk of diabetes, obesity, and heart issues. (News18 Hindi)
Salt and sugar are fundamental ingredients in cooking. Both enhance the flavour of food and are essential for health. However, modern dietary habits have deteriorated, leading to the excessive consumption of both salt and sugar. Consequently, they are often viewed as threats to health. Overconsumption of salt and sugar can lead to several serious diseases. In such circumstances, a doctor explains which of the two could be more harmful to health.
Dr Sonia Rawat, Director of the Preventive Health and Wellness Department at Sir Ganga Ram Hospital, New Delhi, told News18 that the body requires both salt and sugar in the right quantities. Salt (sodium chloride) is essential for maintaining the body’s fluid balance and is also vital for the proper functioning of muscles and the nervous system. However, excess salt consumption increases the risk of high blood pressure, heart disease, stroke, and kidney disease.
Sugar, on the other hand, provides energy to the body. But consuming it in excess raises the risk of obesity, type 2 diabetes, cardiovascular diseases, and oral health issues. Therefore, both salt and sugar should be consumed in moderation.
How Much Consumption Is Healthy?
According to Dr Rawat, an adult should consume no more than 5 grams (approximately 1 teaspoon) of salt per day. Consuming more than this can be very harmful. Regarding sugar, the World Health Organisation (WHO) recommends that daily intake should not exceed 25 grams (about 5–6 teaspoons).
A major concern today is the presence of “hidden” salt and sugar, found in junk food, sauces, packaged snacks, and soft drinks, all of which contain high levels of sodium and sugar. Avoiding these can significantly reduce health risks. Excessive sugar intake can also lead to insulin resistance and metabolic syndrome, making the body susceptible to several diseases.
Which One Is More Dangerous?
Dr Rawat explains that excessive intake of both salt and sugar is harmful to health and can even lead to death. However, sugar may be considered more dangerous, as it damages the body gradually. It is easy to become addicted to sugar and hard to quit. On the other hand, excessive salt intake poses an immediate threat to heart health. Hence, a balanced intake of both is crucial for maintaining good health
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