Scientists named the daily rate of sugar consumption
(ORDO NEWS) — Everyone knows that excessive consumption of sugar is harmful to health. But there is a measure that will not harm the body. Scientists talked about this standard of consumption for a person.
How dangerous is sugar?
Risk of developing diabetes: Eating a lot of sugar can lead to the development of type 2 diabetes.
High blood sugar can damage the cells of the pancreas, which impairs its function and increases the risk of developing diabetes.
Obesity: Sugar is a fast-digesting carbohydrate that provides a quick burst of energy, but at the same time stimulates fat deposits.
Excessive sugar consumption can lead to obesity, which is a risk factor for the development of cardiovascular disease.
Cardiovascular problems: Excessive sugar consumption can raise blood cholesterol levels, which increases the risk of developing cardiovascular diseases such as high blood pressure, coronary heart disease and stroke.
Caries: sugar is a risk factor for the development of dental caries. Bacteria in the mouth turn sugar into acid, which destroys tooth enamel.
Effects on mental health: Experiments have shown that sugar consumption can affect the level of hormones associated with aggression and depression.
Excessive consumption of sugar can lead to a change in their level, which can negatively affect a person’s mental health.
Overall conclusion: Sugar consumption should be moderate to avoid possible side effects on health.
How much sugar can you eat per day?
Scientists from China and the USA came up with the idea of ​​calculating the exact daily and weekly sugar intake.
As a basis for the study, they took WHO recommendations, namely to reduce sugar consumption to 10% of daily energy consumption.
They studied all the shortcomings of this recommendation and wrote their own, more reliable and scientifically based.
A total of 73 meta-analyses were conducted. Of them, 63 are observational and 6 are randomized. Next, 8,601 articles and more than 80 results of previously conducted experiments were studied.
It turned out that an adult can consume no more than 5% of calories in the form of sugar per day.
For example, with a daily caloric intake of 2000 kcal, limiting sugar intake to 10% is 200 kcal or 50 grams of sugar, and to 5% – 100 kcal or 25 grams.
Along with the recommendations, there are studies that show a reduction in the risk of developing metabolic diseases, cardiovascular diseases and type II diabetes when limiting sugar consumption to 5% of the total diet.
In addition, it should be remembered that not all sugars are equally useful or harmful.
For example, natural sugars found in fruits and vegetables are more beneficial than added sugars found in sugary drinks, confectionery, etc.
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