Diabetes is getting more and more common and everybody knows what an insidious disease it is. So, taking care of what you eat is more important than ever these days. Especially sugar, knowing how much sugar it is safe to consume may help you live a very healthy life. Unfortunately, we are ignoring this obvious fact.
Although, It is known that too much sugar is harmful and is the source of many diseases, there is not an exact amount of sugar to consume in a week for a healthy life. Maybe It is due to the fact that everybody has different needs and features.
But for those who want to be a little more conscious about this, how much sugar is safe to consume in 1 week, which can be very serious after the amount of damage, let us learn together.
Remember, of course, that these quantities are the highest quantities you can consume, especially if you do your best to remove processed sugar completely from your life.
There’s no definite scientific study that can tell you how much sugar you should take a day, unfortunately.
It is important to minimize the daily sugar intake as much as possible, especially you should stay completely away from processed sugar. You should take your need from natural sources like , fruit, honey etc. Taking control of the amount of sugar you take is quite important but unfortunately There is no scientific study to show how much sugar is safe to take in a week.
Nevertheless, world-renowned prestigious healthcare institutions are offering suggestions for those who want to limit themselves. For example, according to FDA (Food and Drug Administration), less than 10 per cent of your daily calorie intake should be from added sugar. So if you’re getting 2000 calories a day, it’s recommended that you don’t consume more than 52 grams or 12 teaspoons of sugar a day. This makes 364 grams (84 teaspoons) per week.
The American Heart Association (AHA) and the World Health Organization (WHO) say that we should not consume more 25 grams of sugar per day (6 teaspoons), that is 175 grams (42 teaspoons) in a week.
You see, the numbers given in this matter are quite different. So what do we do?
Natural sugar-containing foods are rich in fiber and vitamins, so it’s a much more accurate choice
The numbers explained above organizations are given the amount of “added sugar “. So for those who do not know what added sugar is, let us immediately explain: added sugar includes all kinds of sugar like processed (such as powdered sugar) or natural (honey, fruit) you put in your food. So, the powdered sugar added to the products such as cookies and chocolate and a few spoons of honey that you add into the yoghurt are also included in this category.
So, how do you think we should figure out how to change our daily eating habits, and how much sugar we’ll consume the most?
You can stay completely away from processed sugar and give priority to foods containing natural sugar. Karen Ansel, one of the world famous dietician, said: “We are not so concerned about foods that naturally contain sugar, such as fruits, vegetables, milk and cereals. It is usually necessary to put a limit on the sugar taken from these foods (for example, there are 15 grams of sugar in a portion of many fruits), but these foods are much more healthy than food that contains processed sugar because they are rich in fiber and vitamins. ”
It is important to know how to consume foods that contain natural sugar
Okay, let’s get the processed sugar out of our lives, and when we need to eat dessert, we get support from fruits and vegetables, but here are some important things to decide. For example, it’s not the right choice to consume juice even if it’s freshly squeezed.
Brigitte Zeitlin, Another world-renowned nutritionist, briefly sums up the subject: “It’s always better to eat an apple instead of drinking a glass of apple juice. You need to use more than one apple for a glass of apple juice, which increases the amount of sugar you will get. However, if you eat an apple instead of a glass of apple juice, you will still be able to satisfy your sweet needs, but you will also benefit from the fibrous structure of the apple and make your body have less sugar input. ”
What happens to your body if you get too much sugar?
As many nutritionist dietician and, of course, scientific research have said, whatever the source, sugar usually affects your body in the same direction. It’s broken into muscle, organ, and brain, transforming into energy. But the things that contain a lot of added sugar are transformed into energy faster in your body and suddenly elevate your blood glucose levels.
This causes you to experience a shortage of concentration, mood swings in the short term. It’s the sudden fall of your blood sugar. Too much sugar intake can also cause pimps. It is said to be related with wrinkles at an early age. So, aside from being a solution to your immediate sweet crises, it’s no use to you.
In the long term, excessive processed, sweetened food can cause you to burn in your body, gain weight and become more vulnerable to chronic diseases such as diabetes, heart attack.
“No one is gaining much weight because of the sugar in the milk. The real problem is in processed foods. “
The dietician Ansel also states: “No one is gaining much weight because of the sugar in the milk. The same goes for fruit. The real problem is in processed foods. ”
It’s not easy to watch how much you’ve taken the processed sugar. It usually says how much sugar you get in a portioning on the pack of food. If you follow them, you can easily notice how much processed sugar you take in a day.
Nutritionist Zeitlin suggests that you eat things that are less than 10 grams in a portion of packed foods. It also suggests that you limit yourself to two portions of the fruit.
In summary, whether processed or natural, in fact, sugar affects your body in similar ways. Although natural sugars have some benefits , processed sugar does not have any considerable use. Try to avoid taking processed ones. Try not to consume more than 25 grams a day, even if you can’t completely remove it from your life.