- What is the daily amount of sugar I can consume? - 9 Foods Rich in Sugar And You Didn't Even Know.
The WHO (World Health Organization), through its new guidelines, recommends that only 5% of the total calories consumed per day come from sugar, which would give an average of 25g (grams) per day, or 2 tablespoons. of edible sugars.
Not all sugar is harmful to your health. Fruits, vegetables and dairy products also contain it, but the natural type present in these foods is healthy and has little impact on blood glucose levels. After all, sugar is a carbohydrate and works as a source of energy for the body.
Sugar consumption, especially white sugar, is linked to an increased risk of problems such as diabetes, obesity, high cholesterol, gastritis and constipation. Sugar stimulates the brain to produce the hormone dopamine, which is responsible for the feeling of pleasure and well-being, making the body addicted to this type of food. In addition to addiction, excess sugar also damages memory and makes learning difficult, which leads to reduced performance in studies and work.
Reducing consumption is not easy, mainly because many foods do not appear to contain as much sugar.
Some examples are:
- Desserts: cakes, puddings, sweets and sweet breads;
- Drinks: soft drinks, boxed juices and powdered juices;
- Industrialized products: chocolate, gelatin, stuffed biscuits, ketchup, condensed milk, tomato sauce, salad dressings, instant noodles, hamburgers, pizzas.
Therefore, it is important to avoid consuming these foods and always look at the label to check whether sugar was used as an ingredient to manufacture the product.
Foods and their amounts of sugar
To sweeten juices, coffees, natural yogurts or make cake and sweet recipes, you should prefer to use dietary sweeteners instead of sugar. The best sweeteners are natural ones, such as stevia, xylitol, erythritol, maltitol and thaumatin, and can be used in all types of recipes and preparations.
Artificial sweeteners, such as aspartame, sodium cyclamate, saccharin and sucralose, are made from chemical substances, and are not recommended especially for children and pregnant women.
Furthermore, ideally drinks such as juices, coffees and teas should be consumed without added sugar or sweeteners, and natural yogurt, in turn, can be lightly sweetened with a little honey or fruit.
Don't be fooled - Sugar can have several different “names”
It is important to check the list of ingredients on the product label. Know the names used:
* Inverted sugar
- Sugarcane juice
- Dextrose
- Fructose
- Galactose
- Glucose
- Corn Glucose
- Lactose
- Maltodextrin
- Maltose
- Honey
- Molasses/ Molasses
- Nectars
- Sucrose
- Sugar Syrup
- Corn Syrup
- Agave Syrup
- Malt syrup (extract)
How to Reduce Daily Sugar Consumption?
- Reduce sugar little by little, day by day.
- Consume natural and whole foods, as they help change your taste.
- Include more fruits in your menu.
- Avoid the consumption of juices, teas, and processed dairy drinks.
- Avoid processed, industrialized foods.
- Make preparations at home.
- Include whole foods, cheeses, meats and eggs in your meals to increase satiety.
Stay tuned and consult a nutritionist for better guidance.
Written by nutritionist Simone Carrera
(CRN: 7532)
Enter our “Catalog” to buy your vitamins, and follow our Instagram @lifestyle_unstoppable for more healthy everyday tips.
- "What Is The Daily Amount of Sugar I Can Consume? - 9 Foods Rich In Sugar You Can't Even Imagine."
The WHO (World Health Organization), through its new guidelines, recommends that only 5% of the total calories ingested per day come from sugar, which would give an average of 25g (grams) per day, or 2 tablespoons (tablespoons) of edible sugars.
Not all sugar is harmful to health. Fruits, vegetables, and dairy also contain it, but the natural kind present in these foods is healthy and has little impact on blood glucose levels. After all, sugar is a carbohydrate and works as a source of energy for the body.
Sugar consumption, especially white sugar, is linked to an increased risk of problems such as diabetes, obesity, high cholesterol, gastritis and constipation. Sugar stimulates the brain to produce the hormone dopamine, which is responsible for the feeling of pleasure and well-being, causing the body to become addicted to this type of food. In addition to addiction, the excess of sugar also impairs memory and makes learning difficult, which leads to a decrease in performance in studies and work.
Reducing consumption is not easy, mainly because many foods do not appear to contain as much sugar.
Some examples are:
- Desserts: cakes, puddings, sweets and sugary breads;
- Beverages: soft drinks, boxed juices and powdered juices;
- Industrialized products: chocolate, gelatin, stuffed biscuits, ketchup, condensed milk, tomato sauce, salad dressings, instant noodles, burgers, pizzas.
Thus, it is important to avoid the consumption of these foods and always look at the label to verify that sugar was used as an ingredient to manufacture the product.
Foods and Their Amounts of Sugar
To sweeten juices, coffees, natural yogurts or to make recipes for cakes and sweets, you should prefer to use dietary sweeteners instead of sugar. The best sweeteners are natural ones, such as stevia, xylitol, erythritol, maltitol and thaumatin, and they can be used in all kinds of recipes and preparations.
Artificial sweeteners, such as aspartame, sodium cyclamate, saccharin and sucralose, are made from chemical substances, and are not particularly recommended for children and pregnant women.
In addition, ideally, drinks such as juices, coffees and teas should be taken without added sugar or sweeteners, and natural yogurt, in turn, can be slightly sweetened with a little honey or fruit.
Make no mistakes - Sugar can have several different “names”
It is important to check the ingredients list on the product label. Know the names used.
- Invert sugar
- Sugarcane juice
- Dextrose
- Fructose
- Galactose
- Glucose
- corn glucose
- Lactose
- Maltodextrin
- Maltose
- Honey
- Molasses / Molasses
- Nectars
- Sucrose
- sugar syrup
- corn syrup
- Agave syrup
- Malt syrup (extract)
How to Reduce Sugar Consumption Daily?
- Cut down on sugar little by little, day by day.
- Consume natural and whole foods, as they help in the change of taste.
- Include more fruits on your menu.
- Avoid consumption of juices, teas, and industrialized dairy drinks.
- Avoid processed, industrialized foods.
- Make the preparations at home.
- Include whole foods, cheeses, meats and eggs in meals to increase satiety.
Stay tuned and consult a nutritionist for better guidance.
Written by nutritionist Simone Carrera
(CRN: 7532)
Translated by Unstoppable Team.
(For questions or suggestions contact by email lifestyleunstoppable@gmail.com )
Check it out our “Catalog,” to buy your vitamins, and follow us on Instagram @lifestyle_unstoppable for more healthy daily tips.
- "What's the daily amount of sugar you can consume? - 9 foods rich in sugar that you can't imagine."
The WHO (World Health Organization), through its new guidelines, recommends that only 5% of the total calories ingested per day come from sugar, which would give an average of 25g (grams) per day, or 2 cups (cucharadas) of edible. sugars
Overall, sugar is harmful to health. Fruits, vegetables and dairy products also contain it, but the natural type present in these foods is healthy and has little impact on blood glucose levels. After all, sugar is a carbohydrate and works as a source of energy for the body.
Sugar consumption, especially white sugar, is related to a greater risk of problems such as diabetes, obesity, high cholesterol, gastritis and stress. Sugar stimulates the brain to produce the hormone dopamine, which is responsible for the feeling of calm and well-being, causing the body to become addicted to this type of food. In addition to the addition, excess sugar also deteriorates memory and makes learning difficult, which leads to reduced performance in studies and work.
Reducing consumption is not easy, mainly because many foods don't seem to contain as much sugar.
Some examples are:
- Pastries: pies, budines, sweets and sugar breads;
- Drinks: soft drinks, jugs in caja and jugs in octopus;
- Industrialized products: chocolate, gelatin, fried biscuits, ketchup, condensed milk, tomato salsa, snacks, instant fideos, hamburgers, pizzas.
Therefore, it is important to avoid consuming these foods and always look at the label to check that sugar is used as an ingredient in the manufacture of the product.
Alimentos y Sus Cantidades De Azucares
To sweeten juices, coffees, natural yogurts or prepare tart and sweet recipes, you should prefer to use dietary sweeteners instead of sugar. The best sweeteners are natural, such as stevia, xylitol, erythritol, maltitol and thaumatin, and can be used in all types of recipes and preparations.
Artificial sweeteners, such as aspartame, sodium cyclamate, saccharine and sucralosa, are full of chemical substances and are not especially recommended for children and embarassed women.
Furthermore, the ideal is that drinks such as juices, coffees and even if taken without sugar or added sweeteners, and natural yogurt, in turn, can be sweetened slightly with a little honey or fruit.
Make no mistake: sugar can have several different names
It is important to check the list of ingredients on the product label. Know the names used.
- Inverted sugar
- Sugar cane yoke
- Dextrose
- Fructose
- Galactosa
- Glucosa
- Corn Glucose
- Lactose
- Maltodextrin
- Maltose
- Cariño
- molasses
- Nectars
- Sucrose
- Sugar jarabe
- Corn jarabe
- agave jarabe
- Maltese jarabe (extract)
How to Reduce Daily Sugar Consumption?
- Reduce sugar little by little, day by day.
- Consume natural and whole foods, which will help change your taste buds.
- Include more fruits in your menu.
- Avoid the consumption of processed milk drinks, teas and drinks
- Avoid processed and industrialized foods.
- Make preparations at home.
- Include whole foods, cheeses, meats and vegetables in your meals to increase satiety.
Pay attention and consult a nutritionist for better guidance.
Written by nutritionist Simone Carrera
(CRN: 7532)
Translated by Unstoppable Team.
(For questions or suggestions, contact by email: lifestyleunstoppable@gmail.com )
Join our “Catalog” to buy your vitamins, and follow our Instagram @lifestyle_unstoppable for more healthy tips for everyday life.
