The most important thing
Accurate calculation for each and every does not exist and can not be too different. But there are medical recommendations on added sugar: not more than 10% of daily calories. So, if you consume 2000 calories a day, then the sugar can be up to 52 g (12 teaspoons) per day. The who, for example, reduces this threshold twice.
What is the difference between the types of sugar?
Added sugar is actually granulated sugar or natural sweetener (honey or fruit juice) in any products. Most of this sugar in cookies, and candy, but there is it in yogurt, and maple syrup.
Relatively natural sugars (fruits, vegetables, grains, dairy products) from the experts there is no consensus. It is clear that such products are much healthier because they have essential vitamins, minerals and dietary fiber. It is always better to eat Apple than to drink a glass of Apple juice! A can of soda contains more sugar than three full orange.
Sugar in the body is converted into energy for the muscles and internal organs. But food with a high content of added sugar is processed very quickly, raising blood sugar and lowering it back quickly.
What happens if you consume a lot of added sugar?
First, it will deteriorate your ability to concentrate, the mood will be constantly changing. Excess sugar, especially foods with a high glycemic index, leads to the aggravation of acne and early wrinkles. In General, anything good.
In the long term consumption of foods rich in sugar lead to different inflammation, weight gain, development of chronic diseases like heart failure and diabetes. As they say nutritionists, no one gains weight due to milk and fruit, but due to rich in added sugar food — please.
And how to understand, how much added?
Oh, it is not easy! Most label reports on all types of sugar at once, not dividing them into natural and added. In the United States discusses the issue of special labeling for products in which more than 10 g of added sugar.
To sum up: don’t run away in horror from the second banana of the day, watch just to added sugar in the diet was not more than 25 grams a day.