How much sugar can you consume without harming your health?

Sugar is one of the most common ingredients in our diet.

It is added to a variety of products, from sweets to sauces.

However, excessive sugar consumption can lead to various health problems such as obesity, type 2 diabetes and cardiovascular disease.

Therefore, it is important to understand how much sugar can be consumed without harm to health - nutritionist Maria Kapralova will help us figure this out.

The World Health Organization (WHO) recommends that the consumption of free sugars (sugars added to foods and drinks, as well as sugars contained in honey, syrups and juices) should not exceed 10% of total daily calories.

For an adult, this amounts to about 50 grams (or 12 teaspoons) of sugar per day.

However, to achieve additional health benefits, the WHO recommends reducing this amount to less than 5% of total calories, which is equivalent to 25 grams (or 6 teaspoons).

It is important to differentiate between the different types of sugars. There are two main types: added and natural. Natural sugars are found in fruits, vegetables, and dairy products and are usually accompanied by fiber, vitamins, and minerals.

Added sugars are those that are added to foods during production or preparation.

They do not provide significant nutritional value and can be harmful if consumed in excess, they can also be called empty carbohydrates, since all sugars are eventually broken down into a carbohydrate molecule.

Excessive consumption of added sugar is associated with a number of negative health effects. Most notably, it can contribute to weight gain.

Sugar contains a lot of calories but does not provide a feeling of fullness, which can lead to overeating.

Sugar can also affect blood glucose levels, which increases the risk of developing insulin resistance and type 2 diabetes.

Additionally, high sugar consumption is associated with an increased risk of cardiovascular disease due to its effects on triglyceride levels and blood pressure.

How to Reduce Sugar Intake

Cutting back on sugar can be challenging, but there are effective strategies.

Firstly, you should carefully read the labels on products and avoid those that contain a lot of added sugar; if sugar is listed in the first three items on the list, it is better to refuse such a product.

Eating natural foods like fruits and vegetables can help satisfy your sweet taste without consuming too much sugar, as they contain fiber, which helps your body distribute and digest them properly.

Secondly, you should limit your consumption of sugary drinks, such as soda and juices with added sugar. Instead, it is better to drink water or unsweetened drinks.

It is also helpful to cook at home as it allows you to control the amount of sugar you add.

Sugar can be part of a balanced diet if consumed in moderation. It is important to keep in mind WHO recommendations and try not to exceed 25-50 grams of added sugar per day.

Eating natural foods and being mindful of your food choices will help you stay healthy and avoid the negative consequences of too much sugar in your diet.

Take care of your health and make conscious choices!