Results of a recent study show how much sugar we should intake daily and what is considered safe amount of sugar

How much sugar is enough for us? Refined sugar is only added to sweets. At least that’s what we think. But the truth is different. This sugar is present in meat, dairy and bakery products, as well as in all soft drinks. 74% of processed foods contain refined sugar. And even if we eliminate sweets from our menu, we will still be consuming it above the recommended value.

According to legal norms, manufacturers are required to highlight all ingredients on the declaration. Unfortunately, industrial sugar is often added under hidden names (maltex, dextrose, corn syrup, rice or barley sweetener). It is important to know how these supplements behave in the body. And they behave like refined sugar. Manufacturers are not obliged to indicate how much sugar is added, and how much is naturally present, for example in fruit or milk.

Recommended daily doses of refined sugar (1 teaspoon = 4 grams of sugar)

    • children 3 to 6 teaspoons depending on growth and daily activities
    • women 6 teaspoons
    • men 9 teaspoons

Sweet poison

Experts are concerned about the unbalanced amount, which can be as toxic to the liver as alcohol. If you overdo it by consuming refined sugar for a long time, there is a disturbance in the balance for the production of hormones that normalize the body’s work. Consuming sugar raises the level of glucose in the blood, which leads to the release of insulin from the pancreas. Too high insulin level leads to the formation of fat deposits. To control the sweet poison we need to:

    • When making sweets, reduce the amount of sugar by a third or a quarter
    • Choose chocolates with a higher percentage of cocoa
    • Natural juices instead of industrial ones
    • Fewer repeatedly processed products
    • If your sugar is low, take dates or raisins with you
    • Children should be taught to eat fruits.
    • Homemade sweets are always a better choice than industrial ones

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