Today is World Diabetes Day. When it comes to health, sugar has a mixed reputation. Sugar is present in all carbohydrate-containing foods, such as fruits and vegetables, grains, and dairy. Plant foods provide fibre, necessary minerals, and antioxidants, whereas dairy foods contain protein and calcium, therefore complete meals containing natural sugar are still helpful to health. Various case studies, on the other hand, reveal that excessive sugar consumption is associated to a number of disorders that can be avoided. Sugar provides calories without providing additional nutrients and, over time, can impair your metabolism. But when it comes to sugar, how much is too much? Is it okay to have a tiny quantity of sugar every day, or should you attempt to limit your sugar intake? Here’s everything you need to know about it.
How Much Sugar Is Too Much?
Overconsumption of added sugar can cause or exacerbate a variety of health problems, according to the World Health Organization, which recommends limiting it to no more than 2 teaspoons (10 grammes) per day. Sugars added to foods and beverages, as well as sugars found naturally in honey, syrups, unsweetened fruit and vegetable juices, smoothies, and purees, should not account for more than 5% of a person’s daily caloric intake (calories). Adults should limit their daily sugar intake to no more than 30-35 grammes. Children aged 4 to 6 should consume no more than 19 grammes of free sugars per day, while those aged 7 to 10 should consume 24 grammes. The American Heart Association (AHA) recommends that males consume no more than 9 teaspoons of added sugar per day (36 grammes or 150 calories) and women consume no more than 6 teaspoons (25 grammes or 100 calories).
Why Is Excess Sugar Bad For Health?
- Tooth decay is caused by added sugar, which is devoid of important nutrients.
- Obesity is exacerbated by high sugar content in foods, which can lead to insulin resistance, metabolic syndrome, and diabetes.
- Sugar metabolism is known to produce free radicals, which, if produced in excess, can lead to cancer.
- One of the leading causes of obesity in both children and adults is sugar.
- Sugar elevates cholesterol and is a major contributor to cardiovascular disease.
- It’s also addictive since it stimulates the brain to release a lot of dopamine.
How To Cut Sugar Intake In The Diet
- Tooth decay is caused by added sugar, which is devoid of important nutrients.
- Obesity is exacerbated by high sugar content in foods, which can lead to insulin resistance, metabolic syndrome, and diabetes.
- Sugar metabolism is known to produce free radicals, which, if produced in excess, can lead to cancer.
- One of the leading causes of obesity in both children and adults is sugar.
- Sugar elevates cholesterol and is a major contributor to cardiovascular disease.
- It’s also addictive since it stimulates the brain to release a lot of dopamine.
Remember that additional sugar is not hazardous if consumed in moderation. Sugar is only harmful to your health if you consume it in excess. Before making any big dietary changes, always consult a trained doctor or nutritionist.
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