Daily sugar consumption has become a concern in terms of public health. While sugar is a fundamental part of our diet, excess sugar can contribute to various health problems such as obesity, type 2 diabetes and other metabolic diseases. In this article, we reveal the weight needed to not make you sick!
To promote a healthy lifestyle, health experts recommend specific guidelines for sugar consumption. From this perspective, it is important to understand the relevant recommendations Daily weight of sugar to maintain a balanced diet and prevent risks Associated with excessive consumption. In this article, we’ll explore current guidelines on recommended daily sugar intakes, the reasons behind these recommendations, and the implications for public health.
Why is sugar important to humans?
Sugar is An essential source of energy For the human body. Carbohydrates, of which sugar is one form, are broken down into glucose, which fuels cells and tissues, providing needed energy. To support daily activities. In addition to its energy role, sugar plays an important role Regulation of mood and behaviorBy stimulating the release of serotonin in the brain. However, it is important to distinguish the type of sugar. Because experts advise against consuming simple sugars or even simple carbohydrates. Consuming complex carbohydrates is advised. And again, it is recommended to use a small amount every day.
What are the harms of sugar?
Excessive sugar intake is associated with several health disadvantages. First of all, regular overconsumption can contribute Weight gain and obesityThus the risk increases cardiovascular diseases, Type 2 diabetes and other metabolic problems. Sugar can also cause it Blood sugar spikes, leading to energy fluctuations and contributing to feelings of fatigue. Additionally, excessive sugar intake can cause dental problems. What can encourage Cavity formation. On a psychological level, sugar consumption can result Mood swings And addiction affects emotional well-being. Thus, it is important to maintain a balance in sugar consumption to prevent these health disadvantages.
How many grams of sugar should you consume per day?
Can make recommendations for sugar consumption Little difference between health organizations and specialists, but several international organizations have established general guidelines. Indeed, according to World Health Organization (WHO) guidelines issued in 2015, it is recommended that adults and children Reduce their consumption Less than 10% free sugar their total energy consumption. Additional reductions for less than 5% Total energy intake is considered beneficial for health. SO, For the average adultThis is equivalent About 25 grams (6 tbsp) daily added sugar, Based on a daily energy intake of 2000 calories. Please note that in every food consumed, you have enough sugar.
It’s important to note that these recommendations relate primarily to added sugars, such as those found in processed foods. And there are no naturally occurring sugars in fruits, vegetables, and dairy products. Individual needs may vary depending on factors such as age, physical activity level and overall health. It is always recommended to consult a healthcare professional for individual advice.
What are 7 Signs You’re Eating Too Much Sugar?
Excessive sugar consumption can lead to a variety of signs indicating a nutritional imbalance. Among the seven most common signs, we find:
- a gain weight unclear
- frequent cravings,
- Constant fatigue
- Skin problems such as acne or eczema
- Susceptibility to infection
- Unstable mood with emotional ups and downs
- Sleep disorders.
These indicators highlight the harmful effects of foods high in added sugar, highlighting the importance of maintaining nutritional balance to promote optimal health.
How to stop sugar?
Stopping or significantly reducing sugar consumption can be a challenge, but several strategies can ease the transition to a more balanced lifestyle. Here are some tips to reduce sugar addiction:
- Nutrition Education: Understanding the different types of sugars and their effects on health can inspire change. Learning to read food labels to find added sugars is essential.
- Sequence: Instead of stopping suddenly, reduce the amount of sugar in your diet gradually to avoid withdrawal symptoms and make the process more sustainable.
- Natural Substitutes: Use natural sweeteners like honey, maple syrup or dates to sweeten your food in a healthy way.
- Appropriate food choices: Favor whole foods, fiber-rich foods and fruits to naturally satisfy sweet cravings.
- Cook at home: Preparing your meals at home gives you more control over the ingredients and avoids the hidden sugars found in prepared foods.
- Hydration: Drink plenty of water to stay hydrated, which can help reduce sugar cravings.
- Stress Management: Stress can contribute to cravings for sugary foods. Practice stress management techniques like meditation or yoga.
- Social Support: Share your goals with friends or loved ones to get moral support and possibly share this lifestyle change with others.
It is always recommended to consult a healthcare professional before making any significant changes to your diet, especially if you have specific health concerns.
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