On the one hand, sugar is an ideal source of energy and is necessary for the normal functioning of the brain and muscles. A lack of sugar in the diet can lead to weakness, dizziness, drowsiness, and a decrease in intellectual abilities.
On the other hand, there are so many studies that warn us that the sweet life has bitter consequences.
What should we do? Should we consume sugar or not?
The answer lies in the amount of sugar we consume daily. The norm of sugar consumption is 50 grams per day with a person weighing 70 kg. According to statistics, the average American eats about 180 grams per day! And that's not counting the sugar found in industrial products. We eat it unconsciously. Many are not even aware of its presence in products. This is why the recommended daily dose is so easily exceeded. The harm done to the body from the use of such an amount of sugar is simply colossal.
How do we become addicted to sugar?
The scheme is very simple. Sugar improves the taste of food. Food companies take advantage of this by adding sugar to almost any product, with only one goal – to make the consumer buy their product again and again. Sugar has become a real engine of trade, and every year the amount of sugar added to products is increasing. More sugar – more sales – more profit.
If you remove products that contain sugar, only 15-20% of goods will remain on store shelves. Sugar is found not only in carbonated drinks, juices and sweets. It is part of unsweetened products: marinades, canned food, sausages, sauces, bread, milk.
While sugar may not be on the ingredient list, that doesn't mean it isn't there. The fact is that sugar can be hidden under different names. For example, a product may include: sucrose, glucose, maltose, dextrose, fructose, maltodextrose, syrup, molasses, corn sweetener, fruit juice concentrates, raw sugar, agave nectar, invert sugar, etc.
All these substances are essentially sugar and every year its content is getting higher and higher.
The scientists' disappointing conclusion is that the amount of added sugars and non-caloric sweeteners in packaged foods and beverages has increased significantly over the past 10 years.
Don't treat artificial sweeteners as healthy or safe dietary supplements. Yes, sugar substitutes can be useful if you follow the rules for their use, which are compiled by the American Diabetes Association and are recommended for observance not only for diabetics, but also for people with a healthy pancreas:
- Use per day no more than:
saccharin – 5 mg / 1 kg of body weight;
aspartame – 40 mg / 1 kg of body weight;
sucralose – 16 mg / 1 kg of body weight.
- Eat foods or sweets with sweeteners not daily, but after 1-2 days, and even less frequently as a motivational reward.
- Drink beverages with artificial sweeteners only before or after meals: before or after 15-20 minutes.
And of course, it is better to replace sugar not with artificial sweeteners, but with natural stevia extract.
While the harms of excessive sugar consumption are well known, there are risks associated with using non-caloric sweeteners as an alternative solution. Recent research suggests that consumption of non-caloric sweeteners may be associated with type 2 diabetes and heart disease, and may also disrupt the gut microbiome.
But how to get out of this vicious cycle of sugar addiction?
I admit that it is very difficult to do this, but changes can be made in small steps. Here are some tips to help you reduce your sugar intake:
- Read labels and choose sugar-free products.
- Do not add refined sugar to the drinks and meals you prepare.
- When baking confectionery products, reduce the amount of sugar in the recipe by at least a third.
- Try replacing sugar in recipes with spices such as ginger, cinnamon, and vanilla.
- Use fruits as an accompaniment to prepared meals.
- Use natural sugar substitutes.
Armed with information, you can make a conscious choice in favor of your health.