We all love sweet things. It is simply impossible to imagine your life without these goodies. Even if we do not eat all kinds of sweets every day, in the morning we always drink tea or coffee with sugar. But for some reason, many experts believe that sugar is harmful to our health and call for reducing sugar intake.

Previously, there was not much talk about this, but recently the calls of doctors are getting louder. It is quite possible that soon they will write about the dangers of sugar on the sugar packages themselves. From this article you will learn why doctors are against the use of sugar and why it is so harmful.

Sugar is an organic hydrocarbon compound that contains fructose and glucose molecules. Sugar belongs to the group of carbohydrates, and when it enters the human body, after splitting it turns into glucose.

Previously, sugar was a scarce food and was not available to everyone. Now sugar consumption has become massive. Many consume sugar in huge quantities, which is very harmful to the body. This is what has contributed to the anxiety of physicians.

The history of the emergence of sugar goes back to ancient times, when Alexander the Great led his conquests. It was the warriors of Alexander who first discovered the source of this product - sugar cane and sugar beets. It was from this moment that sugar began to spread from India to Persia, followed by Egypt and the East.

In the XII century, sugar first appeared in Russia. Its production began under Peter I. Several centuries later, the famous German physicist Andrei Markgraf discovered that sugar can also be obtained from sugar beets. The production of sugar from beets was launched by the chemist Karl Arhard at the beginning of the 19th century. It was from this moment that the consumption of sugar began to increase throughout the world.

According to statistics:

• in 1789, on average, one person consumed 1 kg of sugar per year;
• in 1880 this figure was already 8 kg per person;
• in 1900, a person consumed 17 kg of sugar per year;
• in 1960 - already 30 kg;
• currently this figure is 36 kg.

In fact, a man should consume no more than 60 grams of sugar per day (ie, approximately 14 teaspoons), and women - 50 grams (approximately 12 teaspoons). According to statistics, it turns out that we consume about 100 g per day, which is equivalent to 25 teaspoons. This number includes not only granulated sugar itself, but also products made with its addition.

The interests of sugar producers are opposite. They, on the contrary, are trying to increase sugar production in order to make a profit. The largest supplier of sugar to the world market is Brazil, which produces a quarter of the world's production. It should be noted that every year sugar production increases by about 3%, and this is a significant figure.

Food manufacturers add preservatives and hidden sugars to improve the taste of their products, which are the main reason for the increase in sugar consumption. These sugars are used in the production of all kinds of juices, drinks, canned food, sausages, yoghurts and other canned foods. Of course, in each of these products the sugar content is different, but juices and drinks occupy the leading position in terms of its content - in them the sugar content can reach the daily norm.

Is sugar a whim or a need of the body?

On the one hand, we really love sugar for its taste, but on the other hand, it is the need of our body. Sugar, or rather the products of its decay, are one of the main sources that can satisfy the physiological needs of the body.

For example:

• we feel full for a long time thanks to glucose;
• glucose is one of the main sources of energy, necessary to perform all vital functions;
• glucose contributes to the production of the substance serotonin, which, in turn, is involved in the formation of more than 40 million brain cells. These cells stimulate the vital functions of the brain and are responsible for our mood, feelings of joy and pleasure, appetite, etc.

Of course, if a person consumes as much sugar as his body needs to perform all the functions, then there will be no harm from this product. But if a person begins to get too carried away with sugar, irreversible processes begin to occur in the body.

Excess calories and energy that a person does not have time to spend begin to be deposited as excess weight. Moreover, this process is exacerbated if a person leads an inactive lifestyle.

Before consuming a particular product, you need to pay attention to the amount of sugar that it contains. Some people simply do not notice how they are ruining their health, considering their weight to be quite normal, and in some cases, ideal. But if you are a girl and your waist is more than 80 cm (for men, this threshold is 96 cm), then you have reached the first degree of obesity and it is time for you to think about reducing your consumption of sweets.

In itself, obesity is not so terrible, but its consequences are terrible - the diseases that it leads to the emergence and development of. These are cardiovascular diseases, and diabetes, and dental caries, and all kinds of inflammatory processes in the body. In addition, sugar in large doses can kill liver cells.

What should be done to protect yourself?

First of all, it is necessary to reduce the consumption of sugar and sugar-containing products. But not always and not everyone manages to reduce the consumption of sweets, so you can switch to its substitutes. These are sweeteners - they have a taste, but do not contain calories. However, their use is not allowed in all countries. For example, in the United States, sweeteners are considered very harmful, because. are carcinogenic. In Russia, the use of this substitute is not prohibited.

Also, instead of sugar, you can use honey - no less sweet, natural and healthy product. To reduce sugar consumption, do not spend money on buying juices, it is better to buy fruits with this money and make the juice yourself. In extreme cases, you can use brown brown sugar - it contains a large amount of minerals and trace elements necessary for our body.

The most important thing when going to the store is not to succumb to the temptation and not to buy all kinds of sweets that you did not plan to buy. It is best to make a list of necessary products in advance, writing everything down on paper. In the store, strictly follow this list.

If you've been eating too much sugar, you should use these simple dietitian-recommended steps to get your eating schedule back to normal. Trust me, overcoming your sweet tooth addiction can be easier than you think. So, here is a simple recovery system after a lot of sweets.

Step One: Understand What's Happening

At first you have a burst of energy, but then you notice that you are drawn to lie down on the sofa? The thing is that your body faces emotional and physical problems after a lot of sweets. As soon as you put candy in your mouth, your levels of the dopamine hormone, which is associated with good health and can be addictive, jump. Sugar enters the bloodstream, the pancreas produces insulin to normalize the situation. This suppresses the hormone leptin, which makes you feel full. As a result, you want to consume even more sweets. Glucose is digested very quickly, the elevated dopamine and sugar levels drop rapidly. For different people, the process proceeds in different ways, for some it happens in fifteen minutes, for some in an hour. Instinctively, you want to eat more sugar to get a new energy boost, but it's important not to give in to this instinct. Try to resist to protect your health - this will help you train your willpower.

Step Two: Eat a Spoon of Peanut Butter

After you overeat, you may want to restrict calories altogether. However, it is worth eating something nutritious to avoid an unwanted drop in energy. A spoonful of peanut butter or a handful of nuts is a great way to ensure you get enough fat and protein to slow down your digestion and prevent your energy levels from plummeting into sugar cravings. You can also try hummus with vegetables, which will provide you with fiber that slows down the absorption of sugar. Find a dish that seems appetizing to you and contains enough nutrients.

Step three: take the stairs

Try not to be tempted to go to bed. This will help your muscles use the sugar in your blood instead of just storing it. You don't have to do an exhausting workout - just take the stairs or walk down the street. Studies have shown that a 15-minute walk after a meal lowers blood sugar quite effectively. It works as well as a long walk, so you don't even have to overexert yourself to get the desired effect.

Step Four: Drink Lemon Tea

Both green tea and lemon are diuretic. This way you will not get rid of sugar, just the blood will circulate faster through the kidneys. It is very important for you to maintain adequate levels of hydration in the body, this will help you feel full and protect you from low levels of leptin. This is a simple yet incredibly effective way to recover from overeating sweets, so don't skip this step.

Step Five: Plan Your Breakfast for the Next Day

A breakfast that is low in sugar and has a good balance of nutrients is essential after you've overindulged on sugar. The ideal breakfast is high in protein, moderate in fat and low in carbs. Protein and fat keep you full, while a small amount of carbs helps you burn off the energy stored up in sugar. For example, you can make a vegetable omelet with a piece of whole grain toast that has avocado slices on it. Do not eat a lot of fruits - sugar in them is natural, but there is a lot of it. Don't drink too much coffee - it's a calorie-free drink, but many people add cream and sugar to it. The result is far from harmless, so it is better to refrain from such a mistake.

Step Six: Eat Less Sauces

Dressings, sauces, and other additives can prevent you from sticking to a healthy diet. For example, a tablespoon of ketchup contains four grams of sugar. Many dressings contain a lot of sugar, but sometimes you don't even notice because the label says something else - syrup, molasses, or something else. Limit yourself to olive oil or avocado instead of sauce, they are much healthier and absolutely not inferior in taste.

Step Seven: Have a Smoothie

Make a veggie smoothie after eating too much sugar to provide your body with nutritious fiber. Don't add too much fruit or juice to your smoothie because those are also high in sugar. Yes, it's natural, but it's still too much. In a smoothie, fruits should be half as much as vegetables. Also add a source of protein, such as unsweetened yogurt or nut butter. Don't use juice as a base - use unsweetened soy milk or green tea instead. They will taste just as good and won't increase the glucose content of your smoothie.

Step Eight: Get rid of leftovers

Your brain will want a new dopamine surge, so get rid of the temptations. You can give candy to someone or take it to work. According to research, people who keep food in front of their eyes are more likely to be overweight and overeat. In such conditions, it is more difficult to stick to proper nutrition, so do not create a problem for yourself with your own hands and get rid of temptations as soon as possible.

Step Nine: Forget the Guilt

Take a deep breath and don't blame yourself. Studies have shown that it takes three and a half thousand calories to gain half a kilogram of fat. To do this, you will need to eat a huge amount of candy. Even if you overeat, do not think that you will definitely get better. When you eat something tasty, enjoy the process and appreciate every bite. People who associate eating chocolate cake with guilt are more likely to be overweight. Just eat mindfully, eat what brings you great pleasure. This will allow you to deal with overeating and not limit yourself too hard.

What is sugar?

belongs to one of the most popular food products. It is more often used as an additive in various dishes, and not as an independent product. People consume sugar in almost every meal (not counting intentional refusals). This food product came to Europe about 150 years ago. Then it was very expensive and inaccessible to ordinary people, it was sold by weight in pharmacies.

Initially, sugar was made exclusively from sugar cane, the stems of which contain a high content of sweet juice suitable for obtaining this sweet product. Much later, they learned how to extract sugar from sugar beets. Currently, 40% of all sugar in the world is made from beets, and 60% from sugar cane. Sugar contains pure sucrose, which in the human body is able to quickly separate into glucose and fructose, the absorption of which in the body occurs within a few minutes, so sugar is an excellent source of energy.

As you know, sugar is just a highly purified, easily digestible carbohydrate, especially refined sugar. This product has no biological value, except for calories. There are 374 calories in 100 grams of sugar.

The rate of sugar consumption

The average resident of Russia eats about 100-140 grams of sugar in one day. This is about 1 kg of sugar per week. It should be noted that there is no need for refined sugar in the human body.

At the same time, for example, the average US citizen consumes 190 grams of sugar per day, which is more than people in Russia consume. There are data from various studies from Europe and Asia that indicate that in these regions an adult consumes on average 70 to 90 grams of sugar per day. This is noticeably less than in Russia and the United States, but still exceeds the norm, which is 30-50 grams of sugar per day. It should also be taken into account that sugar is found in most foods and various drinks that are now consumed by residents of almost all countries of the world.

It is not only the sugar that you put in tea that needs to be taken into account. Sugar is found in almost all foods! A good example for you on the right, just click on the picture to enlarge.

Harm of sugar: 10 facts

Sugar in excess consumption greatly increases the risk of developing diseases of the cardiovascular system. It should also be noted that in people who are called sweet tooth, due to the large consumption of sugar, the immune system is disturbed and significantly weakens (see). Also, sugar contributes to premature aging of the skin and worsens its properties, which leads to a loss of elasticity. Acne may appear, the complexion changes.

After the research data became known, one could really call sugar a “sweet poison”, since it acts on the body slowly throughout a person’s life, causing significant harm to the body. But only a few people can refuse this product for the sake of maintaining health.

For those who do not know, it must be said that the absorption of refined sugar in the human body a huge amount of calcium is wasted, which contributes to the leaching of the mineral from the bone tissue. This can lead to the development of a disease such as, i.e. increases the likelihood of bone fractures. Sugar causes noticeable damage to tooth enamel, and this is already a proven fact, it’s not for nothing that our parents scared us all from early childhood, saying “if you eat a lot of sweets, your teeth will hurt”, there is some truth in these “horror stories”.

I think many have noticed that sugar tends to stick to the teeth, for example, when eating caramel, a piece stuck to the tooth and caused pain - this means that the enamel on the tooth is already damaged, and when it gets on the damaged area, sugar continues its "black case, destroying a tooth. Also, sugar contributes to an increase in acidity in the mouth, which creates beneficial conditions for the reproduction of harmful bacteria, which, in turn, just harm tooth enamel, destroying it. The teeth begin to rot, hurt, and if you do not start in time, the consequences can be very unpleasant, up to the removal of teeth. Anyone who has ever had serious dental problems knows well that toothache can be truly excruciating, and sometimes simply unbearable.

1) Sugar Causes Fat

It must be recalled that the sugar that is consumed by a person is deposited in the liver in the form of glycogen. If the glycogen stores in the liver exceed the usual norm, the sugar eaten begins to be deposited in the form of fat reserves, usually in areas on the hips and abdomen. There is some research data that suggests that when sugar is consumed along with fat, the absorption of the latter in the body improves. Simply put, high sugar intake leads to obesity. As already mentioned, sugar is a high-calorie product that does not contain vitamins, fiber and minerals.

2) Sugar Creates False Hunger

Scientists have found cells in the human brain that are responsible for controlling appetite and can cause a false feeling of hunger. If you eat foods high in sugar, they begin to interfere with the usual, normal functioning of neurons, which ultimately leads to a feeling of false hunger, and this, as a rule, ends with overeating and severe obesity.

There is another reason that can cause a feeling of false hunger: when there is a sharp increase in glucose levels in the body, and then the same sharp decline occurs, the brain requires immediate replenishment of the deficiency in blood glucose levels. Excessive consumption of sugar usually leads to a rapid increase in the level of insulin and glucose in the body, and this eventually leads to a false feeling of hunger and overeating.

3) Sugar contributes to aging

Excessive consumption of sugar can cause wrinkles to appear on the skin prematurely, as sugar is deposited in reserve in the collagen of the skin, thereby reducing its elasticity. The second reason why sugar contributes to aging is that sugar is able to attract and retain free radicals that kill our body from the inside.

4) Sugar is addictive

As shown by experiments conducted on rats, sugar is quite addictive. These data are true for humans as well. When using this product, the same changes occur in the human brain as under the influence of morphine, cocaine and nicotine.

5) Sugar deprives the body of B vitamins

All B vitamins (especially vitamin B1 - thiamine) are essential for proper digestion and assimilation by the body of all foods containing sugar and starch. White sugar does not contain any B vitamins. For this reason, in order to absorb white sugar, the body removes B vitamins from the muscles, liver, kidneys, nerves, stomach, heart, skin, eyes, blood, etc. It becomes clear that this can lead to the fact that in the human body, i.e. in many organs, a severe deficiency of B vitamins will begin.

With excessive consumption of sugar, there is a large "capture" of B vitamins in all organs and systems. This, in turn, can lead to excessive nervous excitability, severe indigestion, a feeling of constant fatigue, decreased quality of vision, anemia, muscle and skin diseases, heart attacks, and many other unpleasant consequences.

Now we can say with full confidence that in 90% of cases such violations could have been avoided if the use of sugar had been banned in time. When carbohydrates are consumed in their natural form, vitamin B1 deficiency usually does not develop, for the reason that thiamine, which is necessary for the breakdown of starch or sugar, is found in the food consumed. Thiamine is necessary not only for the growth of a good appetite, but also for the digestive processes to function normally.

6) Sugar affects the heart

For a long time, a connection has been established between excessive consumption of sugar (white) and disorders of cardiac (cardiac) activity. White sugar is strong enough, moreover, a purely negative effect on the activity of the heart muscle. It can cause severe thiamine deficiency, which can lead to dystrophy of cardiac muscle tissue, and extravascular fluid accumulation can also develop, which can eventually lead to cardiac arrest.

7) Sugar depletes energy

Many people believe that if they consume sugar in large quantities, they will have more energy, since sugar is in fact the main source of energy. But to tell the truth, this is a wrong opinion for two reasons, let's talk about them.

First, sugar causes a deficiency of thiamine, so the body cannot complete the metabolism of carbohydrates, which is why the energy output is not the same as it could be if the food was completely digested. This leads to the fact that a person has pronounced symptoms of fatigue and a marked decrease in activity.

Secondly, elevated blood sugar usually follows a drop in blood sugar, which occurs due to a rapid increase in blood insulin levels, which in turn occurs due to a sharp increase in blood sugar. This vicious circle leads to the fact that in the body there is a drop in sugar levels much lower than the norm. This phenomenon is called an attack of hypoglycemia, which is accompanied by the following symptoms: dizziness, apathy, fatigue, nausea, severe irritability and tremor of the limbs.

8) Sugar is a stimulant

Sugar in its properties is a real stimulant. When there is an increase in blood sugar levels, a person feels a surge of activity, he has a state of mild excitement, and the activity of the sympathetic nervous system is activated. For this reason, after eating white sugar, we all notice that the heart rate noticeably increases, there is a slight rise in blood pressure, breathing quickens, and the tone of the autonomic nervous system as a whole increases.

Due to the change in biochemistry, which is not accompanied by any excessive physical actions, the received energy does not dissipate for a long time. A person has a feeling of some tension inside. That is why sugar is often referred to as a "stress food".

Food sugar causes a change in the ratio of phosphorus and calcium in the blood, most often the level of calcium increases, while the level of phosphorus decreases. The ratio between calcium and phosphorus continues to be wrong for more than 48 hours after sugar has been consumed.

Due to the fact that the ratio of calcium to phosphorus is severely disturbed, the body cannot fully absorb calcium from food. Best of all, the interaction of calcium with phosphorus occurs in a ratio of 2.5: 1, and if these ratios are violated, and there is noticeably more calcium, then additional calcium simply will not be used and absorbed by the body.

Excess calcium will be excreted along with urine, or it can form rather dense deposits in any soft tissues. Thus, the intake of calcium into the body may be quite sufficient, but if calcium is supplied with sugar, it will be useless. That is why I would like to warn everyone that the calcium in sweetened milk is not absorbed into the body as it should, and this, in turn, increases the risk of developing a disease such as rickets, as well as other diseases associated with calcium deficiency.

In order for the metabolism and oxidation of sugar to proceed correctly, the presence of calcium in the body is absolutely necessary, and due to the fact that there are no minerals in sugar, calcium begins to be borrowed directly from the bones. The reason for the development of a disease such as osteoporosis, as well as diseases of the teeth and weakening of the bones, is, of course, a lack of calcium in the body. A disease such as rickets may be partly due to the excessive consumption of white sugar.

Sugar reduces the strength of the immune system by 17 times! The more sugar in our blood, the weaker the immune system. Why

Ann Ritchie - nutritionist, nutritionist. Develops customized weight loss programs with diets based on traditional recipes from around the world. Anna gives 4 simple and absolutely non-stressful recommendations for the body on how to reduce sugar intake and start getting rid of extra pounds.

Sugar belongs to the type of fast carbohydrates that are the main cause of obesity. Addiction to sweets is akin to alcohol and drugs, because often a person who does not control himself in food cannot feel happy and do without food even during a night's sleep. Having decided to lose weight, we go to the store and carefully examine the packaging of goods for the presence of harmful additives and sugar in them. But manufacturers add it everywhere, even to ketchups and other sauces, breads, syrups, drinks, and fat-free foods.

By reducing your carbohydrate intake, you can "dry" your figure and improve your health. Here are four simple tips on how to stop overeating glucose and start a healthy lifestyle.

1. Give your body a month (or more)

It is difficult to cope with any addiction, even if a person knows that it can lead to serious illnesses, and sometimes even death. Many people are familiar with the situation when the body begs to eat some more “that delicious waffle”, and you succumb to the temptation, and then feel guilty.

Such self-flagellation does not lead to anything good. You should not expect that from the next day, as if by magic, you will never again want to eat anything harmful: starchy foods, sweets and foods containing gluten. In fact, with the right approach, saying goodbye to carbohydrate foods may not be as painful as you think.

The most effective way to fight excess weight is to gradually reduce sugar.

The most effective way to fight excess weight is to gradually reduce sugar, which will give your body the opportunity to calmly adapt to the upcoming changes. Although, if you have already gained 100 kg, but still can not tear yourself away from the cake, you probably still need to drastically reduce your menu. But this rule only works in such severe cases.

2. Start by eliminating the main source of sugar

The first step is to remember and write down everything you eat throughout the day. This makes it easy to identify the main sugary foods that make you gain weight fast.

For example, a jar of carbonated drink, a couple of spoons of sugar that you generously pour into tea, pastries - one of this list can definitely be on the standard menu of a modern person. Guided by the first rule, reduce the daily amount of sweets gradually, and you will see how the consumption of fast carbohydrates will decrease dramatically, and the craving for overeating will disappear over time.

3. Eat more natural foods

The list of foods containing artificial additives is endless. Sugar is always found in store-bought cakes, cookies, ice cream, popcorn, chocolate bars, condiments. Fat-free products, the composition of which is indicated on the packaging, may still contain hidden sugar additives that are bad for the human body.

If you eat a lot of unhealthy foods, start replacing them little by little with fresh fruits, vegetables, and other natural foods. Cook yourself, try to visit fast food restaurants less often, and within a month your body will begin to reject the taste of fast food and food with numerous E-shkas.

4. Get enough sleep at night

A well-rested person does not need to consume sugar in kilograms. Anyone who does anything at night except a healthy sleep, and sleeps only 5-6 hours, runs the risk of eating the entire daily norm of sweets in one sitting the next day.

For example, children and teenagers whose school day starts early lean on sweets, increasing it in their diet up to 52%.

A well-rested person does not need to consume sugar in kilograms.

Studies in the field of dietetics show that a person needs a night's sleep of 7-8 hours to restore strength. To accomplish a seemingly impossible mission and force yourself to go to bed earlier, remember the golden rule: before going to bed, leave all gadgets (tablets, smartphones, players, etc.) in another room and turn off the computer - now nothing should interfere with you relax.

Translation: Lena Mukhina

Salt reduction

Each teaspoon of salt weighing approximately 5 grams contains 2 grams of sodium.
Salt adds flavor to food, and sodium is good for the body, but excess sodium can be detrimental to health.
We consume salt in excess. Children and teenagers are especially guilty of this, because they eat industrially processed foods and snacks with a high sodium content more than adults. And this can cause the development of hypertension and obesity at a young age. Reducing your sodium intake will promote a healthier diet.

How much sodium do we need?

In 2013, the World Health Organization published the following recommendation:

Reducing your sodium intake to 2 grams per day, which is the equivalent of one teaspoon of salt, will lower your blood pressure as well as your risk of heart disease and stroke.
Recommendations to reduce salt in the diet are also supported by the Israeli Ministry of Health, which recently initiated a national program to promote an active and healthy lifestyle. Details here:

http://www.health.gov.il/NewsAndEvents/SpokemanMesseges/Pages/161111_2.aspx

How to reduce salt intake?

The habit of eating salty is easy to change. It turns out that our palate and taste buds get used to gradual changes. Therefore, one should gradually, from day to day, reduce salt intake, getting used to new taste sensations and a new degree of saltiness of food.

Advice

Over 70% of our sodium comes from industrially processed foods. Read food labels and check the sodium content on nutritional information sheets.

Some products are labeled "Low Sodium" on their packaging. This means that for every 100 g of product there is a maximum of 120 mg of sodium. Look for such products on the shelves.

Cut down on high-sodium foods (including canned pickles and pickled vegetables, olives, snacks, nuts, pastries, soup powders and seasonings, prepared sauces, and prepared meals).

In the process of cooking and during the meal, do not stretch out of habit to the salt shaker! It is advisable to take a sample first and, if necessary, add a little salt or use pepper instead of salt as a flavoring agent. You can even remove the salt shaker from the table. If you are unable to give up the habit of shaking a salt shaker over a plate, replace its contents with ground spices.

Advice

Dress your salad with freshly squeezed lemon juice instead of salt.

Instead of salty snacks, you can fry vegetables - for example, zucchini, pumpkin, carrots, so that they resemble snacks in appearance and texture.

You can bake vegetables in the oven and serve with meat or fish. Roasting helps bring out the concentrated flavor of the vegetables.

Use fresh and dried herbs and vegetables instead of salt and soup powder. So you will enrich the taste of the dish, make it more healthy thanks to the addition of vegetables and significantly reduce the need for salt. Basil, thyme, cilantro, celery, onion, garlic, ginger, za'atar, lemon, just to name a few.

Before serving, drizzle the fish or schnitzel with lemon juice and sprinkle with black pepper to bring out the flavor of the dish.

Decreased sugar content

Added sugar goes by many other names - glucose, fructose (fruit sugar), lactose (milk sugar), sucrose (white sugar and brown sugar), and is also found in foods such as honey, syrups (corn syrup), and fruit concentrates.

Why should you eat less sugar?

Sugar is not at all a component that our body needs, and the calories contained in sugar are considered "empty".

Sugar itself is not harmful - the problem is that we consume it in large quantities.

Excess sugar in food increases the amount of calories we consume and therefore causes health problems, leading to obesity, diabetes, tooth decay and many other diseases.

How much sugar can you eat?

According to the American Heart Association (AHA) guidelines published in 2010, women can consume no more than 100 calories per day from sugar (about 5 teaspoons of sugar) and men can consume no more than 150 calories per day (about 7 teaspoons of sugar). .5 tsp sugar).

In fact, we consume much more than the recommended amount of sugar.

How to reduce sugar intake?

Drink less sweetened drinks, and it is best to drink water. Mint leaves or a little lemon juice can be added to the water for taste. You can make a homemade cold drink by brewing your favorite herbal tea and chilling it.

We are unaware that many foods contain sugar. These are pastries, bread, spreads, sauces, etc. How do you know if there is sugar in a particular product? Check if sugar names appear in the list of ingredients.

The list of ingredients is in descending order. That is, if sugar is among the first on the list, we can conclude that there is a lot of sugar in this product, and vice versa.

You can always put less sugar in your coffee, tea, or recipe dough. It is important to reduce the amount of sugar gradually.

Did you know that every teaspoon of sugar added to coffee is an additional 20 calories? If you reduce your daily sugar intake by 1 teaspoon, you will save about 7,000 calories per year, which corresponds to about one kilogram of sugar.

Advice

Give preference to whole fruits - do not squeeze the juice out of them.

The baked fruit seems to be sweeter, although the amount of sugar has not changed.

You can enhance the sweet taste of dishes by adding vanilla (pod, powder or extract) or cinnamon to them.