Sugar is a major energy provider for the body; however, it causes more significant health problems, including obesity, diabetes, and heart disease if it exceeds. Knowing the acceptable amount of sugar in the daily diet helps in preserving health and overall well- being.
Daily Recommended Intake of Sugar
Health organizations such as the World Health Organization (WHO) and the American Heart Association (AHA) have established guidelines for daily sugar intake:
- Women:
No more than 6 teaspoons (25 grams) of added sugars per day.
- Men:
No more than 9 teaspoons (36 grams) of added sugars per day.
- For kids:
Less than 6 teaspoons (25 grams) daily of added sugars, by age and calorie needs.
This recommendation is on added sugars in foods such as refined cereals, pastries, cakes, and candy, sweetened teas, or coffee, not natural sugar content in fruits, vegetables, or dairy products. Why Watch Sugar Consumption? Tainted consumption of high sugar leads to the following conditions...
1. Weight Gain:
High-sugar foods are often calorie-dense but nutritionally poor, leading to overeating and obesity.
2. Type 2 Diabetes:
Over time, excess sugar can impair insulin function, increasing the risk of diabetes.
3. Heart Health Issues:
Diets high in sugar can elevate blood pressure and cholesterol levels, contributing to heart disease.
4. Tooth Decay:
Sugar feeds bacteria in the mouth, leading to cavities and gum problems.
Tips to Manage Sugar Consumption
1. Read Labels:
Check food packaging for hidden sugars, often labeled as fructose, sucrose, or glucose.
2. Limit Sugary Drinks:
Replace sodas and sweetened beverages with water, herbal teas, or unsweetened options.
3. Select Whole Foods:
Eat fresh fruits and vegetables and whole grains as opposed to processed foods.
4. Use Natural Sweeteners:
Honey, stevia, or dates will add sweetness without extra calories. Read More
This article is referenced from
https://timesofindia.indiatimes.com/
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