This makes it very easy to consume large amounts, which is harmful to health. Here are our tips to help you eat a balanced diet every day. The recommended daily amount.
The WHO recommends a maximum dose of 6 teaspoons of sugar per day (1 teaspoon = approx. 4 g), i.e. approx. 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).
Sugar: WHO recommendations
Note that in the early 2000s (as of 2002) WHO recommended a daily sugar intake of 50g. The goal was not to exceed 10% of the daily calorie intake from sugar. With the new recommendations from the WHO to consume a maximum of 25 g of sugar per day, the goal is not to exceed 5% of the daily calorie intake.
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.
And if we exceed the recommendations for sugar consumption, is it serious?
In the United States, the American Heart Association, a reference institution in cardiology, recommends a maximum daily dose of 24 g (approximately 6 teaspoons) per day for women and 36 g (approximately 9 teaspoons c.) for men. However, the average consumption of the American population far exceeds this base and is about 88 g or about 22 teaspoons per day.
– In France, too, sugar consumption is around 100 g per day,
This excess, observed in many countries, can be partly explained by the fact that sugar is found in many natural, but especially processed and industrialized foods. It therefore becomes very easy to consume it, sometimes without knowing it. In general, it is not fruits and vegetables, but added sugars or free sugars that predominate in this excess sugar consumption.
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.
Why So Much Hidden Sugar in Processed Foods?
There are several reasons for the high use of sugar in foods of industrial origin. Improving preservation, antimicrobial activity (especially in processed meats) and correcting the taste of food are three important elements for manufacturers.
But probably the main reason is marketing purposes ie customer loyalty. 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, automatically boosting sales in the food industry.
Where is the most hidden sugar in the diet?
In addition to natural foods, table sugar or sucrose and sweets, other common products such as ice cream, drinks, even natural fruit juices as we have seen, fruit yoghurts, jams, ready meals such as pizzas and tomato sauces contain sugar and increase the amount you consume per day.
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.
Some useful tips to reduce your sugar consumption
To maintain a healthy diet, it is best to favor the intake of foods of natural origin as much as possible. Their fiber and water content helps limit sugar intake. However, note that natural fruit juices are not recommended as they contain too much sugar, prefer consuming whole fruits (e.g. orange, lemon) which are high in fiber.
To reduce sugar consumption, here are some tips to use daily:
– If you drink coffee, try drinking a coffee without sugar, for example. It might be strange the first time, but after that you might get used to it. If you drink three cups of coffee with a spoon or one cup without sugar a day, that’s a few grams less per day.
– Do not sweeten the fruit salad, choose ripe fruit instead.
– Instead of buying drinks in 1.5 liter bottles, choose small cans or small bottles to curb sugar consumption.
* 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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