The recommendation of the world health organization.
Getting too much energy from fats or carbohydrates, including sugar, you gain weight. If this trend under control do not hold, increasing the risk of diseases associated with lifestyle. Diabetes, cardiovascular disease and some types of cancer, for example, particularly dangerous for people with excess weight.
With this in mind, the world health organization (who) recommends that adults and children limit consumption of “free sugars” to 10% of the total number received per day of energy. It would be best to support this figure is even less — 5% will give you additional benefits.
Free sugars are divided into monosaccharides (such as glucose) and disaccharides (sucrose, or table sugar). They are added to foods and beverages by the manufacturer. In addition, natural product also contains the same two species, for example in honey.
Monosaccharides and disaccharides are different from the sugars contained in fresh fruits and vegetables. There is no scientific evidence that consumption of these sugars lead to health problems. Thus, the who guidelines do not apply to fresh fruit and vegetables — eat as many as you want.
A man of medium addition is enough to consume 25 grams of sugar a day. This is about 6 teaspoons. Needless to say, that this number is a good idea to keep at a lower level? And who recommendations, on the contrary, are violated constantly. 59% of Australians regularly consume more than 56 grams of sugar a day. Approximately the same situation in America.
Most of the sugar (about 75%) enters the body from processed and pre-packaged food and beverages. The rest we add to tea, coffee and products that we prepare ourselves.
The largest share of free sugar consumption due to sugary drinks. One bottle 600 ml allows the body loading dose of 40-70 grams of sugar. That’s where this burst of energy right after can of soda.
Sugar added to foods and drinks could have different names. Read labels carefully, so as not to be trapped. Here, you should pay attention to: sucrose, glucose, corn syrup, maltose, dextrose, raw sugar, cane sugar, malt extract, fruit juice concentrate, molasses.
Try to eat less foods with high sugar content. Reduce intake of sweets such as chocolate and candy, cakes, cookies, sweetened soft drinks, liqueurs, fruit drinks and beverages addressed to the athletes. Two weeks of reduced consumption of sugar will help your body feel much better.
