Sugar, like salt, is often called “white” death. It is most often blamed for the appearance of extra pounds. And it is often recommended to reduce sugar consumption for many diseases, and there are also tips to give it up altogether.
Why should you eat less sugar?
Perhaps giving up sugar is only necessary in certain special cases. To avoid harming your body, you should simply consume it in moderation.
It is not a myth that sugar contributes to weight gain.
But not the sugar itself, but an excessive amount of it in the diet. Firstly, sweets are usually quite high in calories (especially compared to vegetables and fruits), and secondly, we can eat/drink more sweetened foods and tea/coffee.
But a few kilograms on the waist are not as scary as the threat of diabetes. Experts believe that limiting the amount of sugar in the diet is a good prevention of type 2 diabetes. However, dietary correction alone is not enough; you should also lead a physically active and healthy lifestyle.
Another extremely important organ that can suffer from a “sweet life” is the heart. Excessive glucose, overweight, and obesity increase the risk of cardiovascular disease.
Being overweight is an excessive load on the musculoskeletal system. To avoid the threat of its disruption, you should, in particular, reduce the consumption of sweets.
Sugar is one of the causes of tooth decay.
Bacteria convert glucose in the mouth into acid, causing demineralization of dentin and enamel. If you want healthy and white teeth, brush them at least twice a day and consume less sugar.
Sugar consumption standards
So how much sugar can you add to your food without risking getting fat and harming your health? According to WHO recommendations, the norm for its consumption is 10% of the total diet. The average calorie intake of an average person who is not too active is about 2000. The permissible rate of sugar consumption is 50 grams per day (10 teaspoons).
However, given the high sugar content of many foods and ready-to-eat meals, it is recommended to reduce this rate by half, i.e. to limit yourself to 5 teaspoons of sugar per day.