It thus becomes very easy to consume large quantities, which is harmful to health. Here are our tips to help you maintain a balanced diet on a daily basis. The recommended daily amount.
The WHO recommends a maximum dose of 6 teaspoons of sugar per day (1 teaspoon = approx. 4 g), ie approximately 25 g per day. These 25 g also represent 1 heaped tablespoon of powdered sugar. This quantity corresponds to an average energy requirement for an adult whose activity is moderate.
In fact, sugar, transformed into glucose during digestion, plays a role as a fuel provider for the proper functioning of the body, especially the brain. It is for this reason that it is essential, even if it is not the only one to occupy this role since other nutrients such as proteins and lipids also provide energy to the body. The more energy we expend, the more calories the body needs to support these efforts. In children, it is advisable not to exceed 3 teaspoons per day (12 g per day).
Sugar: WHO recommendations
Note that during the early 2000s (from 2002), the WHO recommended a daily sugar intake of 50 g. The goal was not to exceed 10% of daily calorie intake from sugar. With the new WHO recommendations to consume a maximum of 25 g of sugar per day, the goal is not to exceed 5% of daily caloric intake.
The recommended dose of 25 g per day of sugar does not include the sugars contained in the fruits if they are eaten whole because as they are surrounded by dietary fiber, scientists believe that this sugar is not harmful. On the other hand, fruit juices must be counted in these 25 g. Sugars found in milk such as lactose are also excluded from this maximum amount of sugar per day of 25 g.
And if we exceed the recommendations for sugar consumption, is it serious?
In the United States, the American Heart Association, which is a reference institution in cardiology, recommends a maximum daily dose of 24 g (approximately 6 tsp) per day for women and 36 g (approximately 9 tsp). c.) in men. However, the average consumption of the American population greatly exceeds this base and revolves around 88 g, or about 22 teaspoons per day.
– In France too, sugar consumption is around 100 g per day,
This excess observed in many countries is partly explained by the fact that sugar is found in many foods, natural but especially processed and industrialized. It therefore becomes very easy to consume it, sometimes without knowing it. In general, it is not fruits and vegetables, but it is added sugar or free sugar that predominates in this excessive consumption of sugar.
Absorbed in too large quantities, sugar promotes the production and accumulation of fat in the body and can be the cause of obesity, type 2 diabetes and other chronic diseases. At the metabolic level, if the sugar is not immediately transformed into energy, it turns into fat in the liver.
Why so much hidden sugar in processed foods
There are several reasons for the high use of sugars in foods of industrial origin. Improving preservation, antimicrobial action (especially in processed meats) and correcting the taste of food are three important elements for manufacturers.
But probably the main reason is for marketing purposes, ie customer loyalty. As sugar is highly addictive, the more a food contains, the more frequently the consumer will be tempted to buy it, which mechanically increases sales in the food industry.
Where is the most hidden sugar in the diet?
In addition to natural foods, table sugar or sucrose, and sweets, other widely consumed products such as ice cream, drinks, even natural fruit juices as we have seen, fruit yoghurts, preserves, prepared meals such as pizzas and tomato sauces contain sugar and increase the amount consumed per day.
When consuming industrial or processed foods, care must be taken to look carefully at the amount of sugar contained in each food or drink. Be careful, sugar is sometimes hidden behind unfamiliar names such as: agave syrup, erythritol, honey, glucose, sucrose, fructose, lactose, etc. These names are common. These are marketing techniques used by the food industry not to use the direct term sugar.
Some useful tips to reduce your sugar consumption
To preserve a healthy diet, it is best to favor the intake of foods of natural origin as much as possible. Their fiber and water content helps limit the absorption of sugar. Note however that natural fruit juices are not recommended because they contain too much sugar, prefer a consumption of whole fruit (eg orange, lemon) rich in fiber.
To reduce sugar consumption, here are some tips to adopt on a daily basis:
– If you drink coffee, try for example to drink a coffee without sugar. It might be strange the first time, but after that you might get used to it. If you drink three cups of coffee a day with a spoon or a cup without sugar each time, that is already a few grams less per day.
– Do not sweeten the fruit salad, choose ripe fruit instead.
– Instead of buying drinks in 1.5 liter bottles, choose small cans or small bottles to curb sugar consumption.
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