Hello everyone? How’s everything? today we know that how much natural sugar per day?
Sugar is present in almost all foods, being an ingredient that improves the acceptance of certain foods such as coffee, yoghurt, chocolate and even some acid fruits.
Its consumption is healthy in the proper dose because the organism transforms it into glucose and fructose, which are absorbed providing energy fast. In addition, it gives an affection of well-being, since it relieves the discomfort and anxiety generated by hypoglycemia (low blood sugar level).
The problem is that sugar creates lots of addiction. In addition, there are studies that show that people who consume too much sugar have a higher risk of high blood pressure, diabetes, low cholesterol, obesity, among other conditions. Therefore, it is good to reflect on how much added sugar we consume daily.
What is added sugar?
Sugar is food that, from the nutritional point of view, does not represent any contribution of minerals or vitamins. In fact, what it does most is to provide empty calories.
The added sugar refers to the white substance, of sweet taste, crystallized in tiny grains, which is incorporated into the food during processing and which is obtained primarily from sugar beet and sugar cane.
Is natural sugar dangerous?
The natural sugars found in fruits (fructose) and dairy products (lactose) are not the problem, so the recommendations do not apply to their consumption. The main reasons are in the following:
- It is very difficult to consume natural sugars in enough quantities to be harmful.
- These sugars are found in foods that are also packed with vitamins and minerals beneficial to health. Fruits and vegetables, for example, also contain antioxidants and fibers that fight diseases nutrients that you are probably not consuming enough of.
- There is no evidence that its use has adverse effects on health.
What types of added sugar are there?
- There are different types of added sugar, among which are the following:
- White sugar, which contains 99.5% sucrose.
- Refined sugar, which has between 99.8 and 99.9% sucrose.
- Brown or black sugar, which is crystallized and centrifuged, but is not refined, therefore a dark colouration is maintained.
- Blonde sugar, which has less dark than brown sugar and a higher percentage of sucrose.
It should be noted that less refined sugars have a small added value because they contain trace elements, such as some vitamins or minerals. However, our body essentially processes them in the same way – all types of sugar are transformed into glucose and fructose and processed in the liver and all contribute 4 kilocalories per gram.
How much added sugar can you consume?
The World Health Organization (WHO) recommends consumption of sugar of 5% of the total calories ingested, to lead an optimally healthy diet. Otherwise, you should not exceed 10% (2015).
So that you have a practical idea of the above, in daily consumption of 2,000 calories, 5% translate into 25 grams of sugar per day or 6 teaspoons of sugar; For its part, 10% corresponds to a maximum of 50 grams of sugar per day, equivalent to about 12 teaspoons.
This recommendation could represent a challenge in Western countries, in which the consumption of added sugar can reach up to 15% of total calories.
How much added sugar do we really consume?
what you must first do is to know how much added sugar you are consuming. For this, you can list the processed products or foods of industrial origin that you consume frequently and observe carefully their nutritional label to know if they have added sugars and their quantity.
We know there is sugar in obvious foods. like chocolate or cookies, but there are also large amounts “hidden” in other foods not considered sweet. In this sense, keep in mind that sugar receives several names, such as cane sugar, agave, caramel, dextrose or maltose, so any of these counts as added sugar.
Whenever you have an approximate of the amount you want to consume, select those foods of industrial origin that are convenient not to exceed the amount of added sugar chosen. To do this, we recommend you look at the total value of the amount certain in the table of nutritional value where it says: “carbohydrates”, not in the percentage per 100 grams.
To know how much natural sugar per day you are consuming daily, you can list the products or processed industrial foods that you consume frequently and observe carefully your nutritional label in this way you can know if they have added sugars and calculate the amount you want to consume.