How much sugar can eat really
• How much sugar can eat really
Getting too much energy - from fats or carbohydrates, including sugar - you gain weight. If this trend does not hold under control, the growing risk of diseases related to lifestyle. Diabetes, cardiovascular disease and some types of cancer, for example, are especially dangerous for people with excess weight. With this in mind, the World Health Organization (WHO) recommends that adults and children limit their intake of "free sugars" to 10% of the total received energy per day. The best thing would be to maintain this figure is even smaller - 5% will give you additional benefits.
The free sugars are divided into monosaccharides (such as glucose) and disaccharides (sucrose, or table sugar). They are added to foods and beverages manufacturer. In addition, natural products are also present the same two types - for example, in Honey.
The monosaccharides and disaccharides differ from sugars found in fresh fruits and vegetables. There is no scientific evidence that the consumption of sugar leads to health problems. Thus, the WHO recommendations do not apply to fresh fruits and vegetables - eat them as much as necessary.
medium build man will have enough to eat 25 grams of sugar per day. It is about 6 teaspoons. Needless to say that this figure would be nice to keep at a lower level? A WHO recommendations, by contrast, is constantly being violated. 59% of Australians regularly consume more than 56 grams of sugar per day. Approximately the same situation in America. In Russia, the situation is no better: the average citizen of our country consumes about 40-50 grams of sugar per day.
Most of the sugar (about 75%) is fed into the body of the treated and pre-packaged foods and beverages. The rest we add to tea, coffee and products which are preparing themselves.
The largest share of free sugars consumption comes from sugary drinks. One bottle of 600 ml in the body provides a loading dose of 40-70 grams of sugar. That's where this burst of energy as soon as the banks of soda.
The sugar that is added to foods and drinks can have different names. Read labels carefully, so as not to be trapped. Here's what you should pay attention to, sucrose, glucose, corn syrup, maltose, dextrose, raw sugar, cane sugar, malt extract, fruit juice concentrate, molasses.
Try to eat fewer foods high in sugar. Reduce your consumption of sweets, such as chocolate, candies, cakes, cookies, sweetened soft drinks, liqueurs, fruit drinks and beverages addressed to athletes. Already two weeks reduced the use of sugar will help your body feel much better.