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You know what sugar is: that white, grainy, sweet thing that makes you taste breakfast, coffee or ice cream after dinner Oh very good– And you may know that it is a good idea to limit your consumption for optimal health. But you know a lot about carbohydrates, so why is it so important to know the difference between “natural” and “added” sugar in your body? Here is everything you need to know about the sugar diet.
According to USAID’s most up-to-date guidelines, 1 teaspoon of sugar intake is here:
- Calories: 16
- Fat – 0 g
- Carbohydrates – 4 g
- Sugar – 4 g
- Proteins – 0 g
Daily value: Added sugar (naturally occurring in food) should not exceed 10% of your daily calories, according to The Dietary Guidelines for Americans 2015-2020. For those who follow a 2,000-calorie diet, that is at least 12.5 teaspoons a day, and it is best to eat more.
Types of sugar
There are two types of sugar that you often feel – natural and added. It only looks natural – “sugar in foods such as fresh produce,” says Elizabeth Shaw, MS. , Rendy, owner of Shaw Simple Swaps. Added sugars are added to products to improve sweetness, and high-fructose corn syrup, sugar cane sugar, rice syrup, and corn syrup are the most common types of foods you see on food labels.
And here’s where things get a little trickier – sugar sources like honey or maple syrup are technically natural and are considered a better choice than poisonous white sugar cane because their molecular makeup makes them less glycemic (meaning they don’t raise your blood sugar faster), but If you are a source of sweetness in a canned product or add a little to your morning oatmeal, that is technically “added” and counts for your daily limit.
The health benefits of diabetes
Not all sugar is bad. It is a natural source of glucose found in fresh fruits and vegetables, which gives our body the energy it needs to go, to go, to go. In fact, very low blood sugar can actually have a negative effect on your attention and thinking. And when you drink in your good car as a product, it can be a great way to get more nutrients that the body needs, such as antioxidants, vitamins and fiber, ”says Shaw. But that’s because the benefits stop – overdrinking, especially unsweetened sugars, can cause serious damage over time.
Diabetes Health Risks
Excess sugar can lead to weight gain. why? When your blood sugar is constantly high due to high sugar intake, your body’s insulin response is disturbed, which can lead to weight gain over time. In fact, studies show that high sugar intake is associated with an increased risk of obesity.
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Excessive sweets can also hurt your heart. Obesity is a risk factor for heart disease. But high blood sugar can also lead to type 2 diabetes, other risk factors for heart disease, as well as inflammation in the body, which can negatively affect other arteries, such as the arteries and blood pressure. “When you have more insulin in your body over a long period of time, it can increase your risk of heart disease, heart attack, heart attack and stroke,” says Vanessa Riseto, MS, Ardi.
And then there is the effect of sugar on your brain. When you consume too much sugar, you may notice mood swings such as increased anxiety, frustration, or depression; This is due to blood sugar droplets and drops in the regular cycle. Moreover, studies show that high glucose levels can increase the risk of developing dementia online.
How to reduce sugar
Are you ready to eat less sugar? Start small! Shaw: “My motto with all my clients is’ Small changes lead to big differences! ‘” Try to cope with an environment that contributes to your daily sugar intake, first. He added: “If this is soda or juice, cut your parts instead of slicing cold turkey. So if you glow 20oz orange juice every morning, try lowering it to 10oz, then lowering it.
Finding alternative ways to satisfy your taste buds is also key. Try these sugar accessories for five locations that are responsible for a 70% increase in sugar, from DJ Blatterner, RDN, Spokesperson and Author for Current Products Flexible diet;
- Sugar sweet drinks: Instead of soda or sports drinks, make unfiltered fruit tea (hot or ice), pour in sparkling water, or add fresh or leafy greens to taste or foam H20.
- Sweets and dessertsMake a fruit dessert by mixing dates with cocoa powder to make a tripe. Dip fresh berries in dark chocolate; Making DIY ice cream with chilled bananas, harvesting hot peppers or prunes in the summer; Or enjoy ripe apples sprinkled with cinnamon.
- Sweet coffee and tea: Stir in vanilla, cinnamon, coconut cola or cocoa powder.
- Candy and sugar drinks (like syrup or jam) Use crushed nuts for dessert, make your own chia jam, or rely on unripe dried fruits like mango to satisfy your cravings.
- Cereal and breakfast bars: To have something on hand at all times, whip the oatmeal in a group, make your own sugar-free granola or make-and-go options like protein pancakes.
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