Even if you stop eating candy and chocolate, sugar is waiting for you everywhere.
Honey, yogurt, fruit – the list continues. Yes, it’s useful, but how much sugar should be eaten during the day?
The most important thing
The exact amount of sugar does not exist for each of us, but there are medical recommendations for additional sugar: no more than 10% of daily calories. So, if you spend 2000 kcal a day, then you can enter 52 grams of sugar (12 spoons) per day.
What is the difference between the types of sugar?
Supplementary sugar is actually sugar or a natural sweetener (honey or fruit juice) in any product. Most of these sugars are in biscuits and sweets, but also in yogurt and maple syrup.
In terms of natural sugar (fruits, vegetables, cereals, dairy products), experts disagree. It’s only clear that such products are much more useful, because they have the necessary vitamins, minerals and dietary fiber. It’s always better to eat an apple than to drink a glass of apple juice! Orange juice contains more than three oranges.
Sugar in the body turns into energy for muscles and internal organs. But foods with high sugar content are processed very quickly, raising the level of sugar and quickly lowering it.
What will happen if you are consuming plenty of sugar?
First, the possibility of concentration will deteriorate, and the mood will constantly change. Excess sugar, especially from foods with high glycemic index, leads to a worsening of acne and early appearance of wrinkles. In principle, nothing good.
Long-term consumption of high-sugar foods leads to various inflammation, weight gain, the development of chronic illnesses such as heart failure and diabetes. As nutritionists say, nobody gets weight for milk and fruits, but because of the foods rich in sugar.
And how do we understand how much more is it?
Oh, it’s not easy! Most labels report all kinds of sugar immediately, without separation into natural and additional.
To summarize: do not run away from another banana during the day, just watch that extra sugar in the diet is no more than 25 grams a day.