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How Much Sugar Should You Eat Daily to Control Your Weight Well?

The WHO recommends a maximum dose of 6 teaspoons of sugar per day (1 teaspoon = approx. 4 g), i.e. around 25 g per day. These 25 g also correspond to 1 heaped tablespoon of icing sugar. This amount corresponds to the average energy requirement of a moderately active adult. In fact, sugar, which is converted to glucose during digestion, plays a role as a source of fuel for the proper functioning of the body, especially the brain.

For this reason it is essential, although not the only one that fills this role, since other nutrients such as proteins and lipids also provide energy to the body. The more energy we expend, the more calories the body needs to support those efforts. In children, it is advisable not to exceed 3 teaspoons per day (12 g per day).

The recommended dose of 25g of sugar per day does not include the sugars found in the fruit when eaten whole, as scientists believe these sugars are not harmful as they are surrounded by fiber. Fruit juices, on the other hand, must be added to this 25 g. Milk sugars such as lactose are also excluded from this maximum amount of sugar per day of 25 g.

If sugar is not converted into expended energy: weight gain and health risks

Sugar in excess increases the production and accumulation of fat in the body and can be a cause of obesity, type 2 diabetes and other chronic diseases. At the metabolic level, if the sugar is not immediately converted to energy, it is converted to fat in the liver.

Beware of hidden sugars in industrial preparations

In general, it is not fruits and vegetables, but added sugars or free sugars that predominate in excess sugar consumption. Be careful with ready meals because they hide a lot of sugar. There are several reasons for the high use of sugar in foods of industrial origin:

– Improved preservation, – antimicrobial effect (especially in cold cuts), – correction of the taste of food

But probably the main reason is customer retention. Since sugar is highly addictive, the more sugar there is in a food, the more likely it is that the consumer will be tempted to buy it, which automatically increases sales in the food industry. When consuming industrial or processed foods, one must be careful about how much sugar is in each food or drink. Attention, sugar sometimes has unfamiliar names such as: agave syrup, erythritol, honey, glucose, sucrose, fructose, lactose, etc. These names are common. These are marketing techniques used by the food industry to avoid using the direct term sugar. Found in common products such as ice cream, beverages, even natural fruit juices, fruit yoghurts, jams, pizzas and tomato sauces, they also contain sugars and increase the amount consumed daily.

* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.

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