It is common knowledge that theexcessive consumption of sugarit is harmful to health. There are several disorders that can be avoided by reducing excessive consumption of food. Sugar provides calories without offering additional nutrients and, over time, can harm your metabolism.
However, the question arises: what is the amount considered excessive? Would it be acceptable to consume a small amount of sugar every day, or would it be better to limit intake?
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What daily sugar intake is considered safe?
The amount of sugar considered safe for daily consumption varies according to guidelines set by different health organizations.
The World Health Organization (WHO) and the American Heart Association (AHA, American Heart Association) provide specific recommendations on maximum added sugar consumption.
According to the WHO, it is recommended that adults and children limit their intake of added sugars to less than 10% of their total daily calories. A further reduction to 5% or less would have additional health benefits.
The American Heart Association sets out a more stringent recommendation suggesting that men limit their consumption of added sugars to no more than 9 teaspoons a day (36 grams or 150 calories) and women no more than 6 teaspoons a day (25 grams or 100 calories).
These guidelines specifically refer to sugar added to foods and beverages, such as table sugar, syrups, honey and other sugars used in food preparation.
How to reduce sugar?
Recognizing where sugar comes from is the first step to minimizing the amount of sugar in your diet. Here are some ideas for reducing your sugar intake:
Consult food labels
You can track your diet by looking at food labels. Typically, they provide information on the amount of grams of total sugars and grams of additional sugars.
Labels often show the percentage of added sugars based on a 2,000-calorie-per-day diet.
Start with small adjustments
Cutting out sugar completely is kind of radical and not very sustainable. The tip is to make adjustments little by little. So you don't get depressed or angry and avoid that uncontrollable desire to devour all candy what to find.
select healthy options
When choosing what to eat, opt for healthier options. The natural sugars present in fruits, for example, are a good option.
