37 
0 
Sugar is a common yet controversial ingredient in our diets. On one hand, it can make food taste delicious, while on the other hand, excessive sugar intake has been linked to various health problems. So, how much sugar is too much?Let’s answer some frequently asked questions to help you understand and determine healthy amounts of sugar intake.
What is considered sugar?
Sugar refers to various types of sweeteners, such as table sugar (sucrose), high-fructose corn syrup, honey, maple syrup, and agave syrup. Sugars are naturally present in some foods like fruits and milk, while others are added during food processing.
How much sugar should we consume daily?
The World Health Organization (WHO) recommends that adults and children should limit their daily intake of added sugars to less than 10% of their total energy intake. Ideally, it should be below 5% for additional health benefits.
What does 10% of total energy intake mean?
It means that if you consume 2000 calories in a day, only 200 calories should come from added sugars. Since 1 gram of sugar contains 4 calories, this would be around 50 grams of sugar per day.
Are all sugars bad for us?
Not all sugars are bad. Naturally occurring sugars found in fruits, vegetables, and dairy products come with essential nutrients like fiber, antioxidants, vitamins, and minerals, making them a healthier option than added sugars.
What are added sugars?
Added sugars are sugars and syrups that are added to foods during processing or preparation. These include sugar-sweetened beverages like soda, desserts, snacks, cereals, and even savory foods like ketchup and salad dressings.
How can we identify added sugars in food labels?
Look for terms like sucrose, high-fructose corn syrup, glucose, fructose, maltose, dextrose, and fruit juice concentrates on food labels. Note that ingredients are listed in descending order of weight, so if sugar is among the top three ingredients, it’s a sign that product is high in added sugar.
Why should we be concerned about excessive sugar intake?
High sugar consumption has been linked to various health issues, including obesity, dental problems, type 2 diabetes, heart disease, and even certain cancers. Additionally, sugary foods are often high in calories and low in nutritional value, leading to poor overall diet quality.
Are there any health benefits to reducing sugar intake?
Yes, reducing sugar intake can lead to several health benefits. Lowering sugar intake can help with weight management, reduce the risk of chronic diseases, improve dental health, stabilize energy levels, and even enhance mental well-being.
How can we reduce sugar intake in our diets?
Start by becoming more aware of the sugar content in the foods you consume. Opt for whole foods like fruits, vegetables, lean proteins, and whole grains instead of processed foods. Choose water, unsweetened tea, or infused water over sugary beverages. Gradually decrease your sugar intake, allowing your taste buds to adjust to lower sweetness levels.
In conclusion, it is crucial to be mindful of our sugar intake. By understanding what sugars are, where they can be found, and how much is considered healthy, we can take control of our diet choices. Reducing added sugar intake can significantly improve overall health and well-being, making it an essential step towards a healthier lifestyle.
0 | 
0