Table sugar is known as white poison because they do no good but are just bad. It is full of calories without any nutrients and can also damage your metabolism. Eating too much sugar is associated with health issues and disorders such as obesity, type 2 diabetes, some cancers, tooth decay, non-alcoholic fatty liver disease and heart diseases in others. Even after knowing the damage, we still include sugar in our diet because it is very difficult to give it completely. And that’s why today we are talking about how much one can eat it daily and what are the best ways to reduce its intake.
Before we find out, let’s also understand the difference between added sugar and natural sugars (found in fruits and vegetables). Naturally occurring sugar is fine (but again in moderate amounts), but this is not the case with added sugar (table sugar). Candy, processed foods, such as soft drinks and baked products are filled with table sugar (sucrose) or high-fructose corn syrup. And fruits and vegetables with natural sugars provide the least amount of water, fibre, and various micro nutrients. But the problem is that we love sucrose-loaded foods.
How much table sugar per day is fine?
There is no direct answer because it depends from one person to another. However, according to the American Heart Association (AHA), you should consume maximum sugar in a day:
Men: 150 calories per day (9 teaspoons)
Female: 100 calories per day (6 teaspoons)
And ideally, you should limit your intake to less than 10% of their daily calorie intake.
If you eat more than RDA, then you should try to burn extra calories by doing daily workouts. But if you are obese or diabetic, then you should stay clear or try to avoid as much as possible. So, for its soft drinks, baked goods and processed foods are large NO-NO.
Are you addicted to sugar?
Digestible foods stimulate the same areas in the brain as drugs do. And that’s why many people suffer from sugar addiction or cannot resist sugar-rich foods. Therefore, try to overcome addiction completely and get rid of intoxication.
Smart ways to reduce sugar reduction:
Natural alternatives such as stevia can help. See this link to learn more about sugar substitutes.
Avoid soft drinks and fruit juices, avoid drinking water and water.
Avoid processed food.
Read food labels carefully as sugar has many names such as sucrose, high-fructose corn syrup (HFCS), dehydrated sugarcane juice, glucose, dextrose, syrup, sugarcane and more. If packaged food contains more than one type of sugar, you should avoid it.
Now that you know how bad it is, you should limit its intake for a healthy life. If you want to lose weight, you should do your best to avoid foods that contain excess sugars.