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Daily Sugar Intake – How Much Sugar Should You Eat in a Day?



Studies show that people who consume too much sugar are at an increased risk of high blood pressure, bad cholesterol, and increased levels of inflammation, a cause of many chronic conditions.

But hold the button up before you start to hear me through your basket of fruit and throw your apples and bananas.

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The natural sugars found in fruit (fructose) and dairy (lactose) are not problematic. It is added Sugar: the white, brown and syrupy material that is incorporated into food during processing.

You probably think, "Why are natural sugars OK?" Well, for one, it's pretty hard to eat so much natural sugar that it's harmful. There are only so many fruit and dairy products that you can put away. Second, these natural sugars are found in foods that are also rich in vitamins and minerals for you. Fruits and vegetables also contain antioxidants and fiber that fight the disease, the all-important nutrient that you probably will not eat enough of.

How many grams of sugar should you have per day?

That depends who you ask.

The American Heart Association says men should not consume more than 9 teaspoons of sugar (or 1

50 calories or 36 grams), and women should limit their daily intake to 6 teaspoons (that's 100 calories or 25 grams). The World Health Organization and the nutritional guidelines of the US government are somewhat more liberal: added sugars should absorb less than 10 percent of daily calories. For an adult, that's about 50 grams or 12 ½ teaspoons. To put it all in perspective, a 12-ounce can of Pepsi added 41 grams of sugar.

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Confused? Here's what I say to my clients: Do not worry about the number. If you try to keep an eye out for added sugar, you're going crazy. Just reduce it. Many Nutritional Factsheets now include a line specifically for added sugars This information should then be used for the maximum benefit of adding higher added sugars (such as soda) to a low-sugar alternative (such as flavored Seltzer) (eg. Flavored Seltzer) in your diet. [19659003] Advertising – Read below

And despite what you can read there on the interwebs, sugar is sugar. Yes, sweeteners such as maple syrup and honey may deliver slightly more antioxidant than granules and agaves have a lower glycemic index, but they are all still sugars, and our bodies process them substantially the same.

What I want to say now might surprise you, especially since I'm a registered nutritionist.

Think before you stop eating all the sugar.

First, banning an ingredient or food from your diet can backfire and eventually make you crave more. But sugar is also important for good cooking. It keeps bread and baked goods tender. It combines salty, sour and sour flavors. Give it away completely, and your food will not taste so good, which means you can enjoy the meals you prepare yourself less often.

And that's the key: cook more often, and you'll naturally restrict the sugar. & # 39; eat again. Even if you use a little sugar while cooking, this is far less than what you would probably consume from a packaged meal or restaurant.


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