How much sugar should we consume per day?

Know the amount of sugar you can consume during the course of the day to be able to have a slender body.

It is clear that obesity is a disease of global concern since it affects a large part of the population, especially in developed countries such as the United States and Mexico that occupy the first places with the highest percentage of people who suffer from it.

Although it is true that in the Bionatrol Keto Burn Reviews United States the consumption of fats has gone down year by year, ironically it seems that the levels of obesity do not stop, and it is that as we described in a previous article, it is not the consumption of fats the main causing it, but the excessive intake of sugars that we know as additives and that are included in large part of the edible products that are part of the usual diet of people. Bottled soft drinks, pastries, desserts, dressings, among other highly commercialized products are a clear example of this type of “food”.

Because of this reason, many governmental and autonomous organizations have created various campaigns to reduce sugar intake for a much more stable life.

Sugar as the main cause of obesity

It is important to clarify the great difference between the added sugars, such as that found in bottled soft drinks, and the natural sugar found in fruits (fructose), dairy products (lactose), etc. (glucose and sucrose).

It has been shown that added sugars, which are part of the group of simple carbohydrates , do not provide any type of nutritional value to the body, so that their consumption only has the sole purpose of sweetening the food we eat, in addition to providing large amounts of unnecessary calories that are precisely those that lead to overweight and obesity.

On the other hand, complex sugars such as glucose, fructose, sucrose and lactose, that is to say natural sugars, have great benefits for the organism and in fact their consumption is recommended (eventually, in moderation) to be able to obtain energy throughout the day, to mention an example.

Returning to the previous topic, the problem of simple sugars or added sugars is that they interact too quickly with the body, transporting to the blood in a matter of minutes and forcing the pancreas to produce a greater amount of insulin to be able to fight it. This sugar is transformed into energy so suddenly that in most cases it is almost impossible to consume it all in a short time, which leads to it being stored as fat. To get an idea of ​​how dangerous this is for the figure and of course, health: 1 gram of sugar (or carbohydrate) equals 4 calories. So by consuming 50 grams we would be getting about 200 empty calories, that is, they do not provide any kind of nutrient for the body.

This process occurs differently with complex sugars that are gradually converted into energy, according to the needs of the body, so the chances of them becoming adipose tissue are only limited to a scenario where the ingested calories exceed by far the needs of the body.

So should I avoid eating sugars?

The truth is that yes. Simple sugars, as already mentioned a few lines above represent a high amount of empty calories that are not beneficial for health, so that their consumption should be reduced or if possible, eliminated.

Perhaps this can be a complete challenge for those who are accustomed to consuming rich foods is sugars such as desserts or even having a cup of coffee or hot tea in the morning sweetened with a lump of sugar. However, we must take into account that there are also other healthier alternatives that achieve a similar effect, in addition to providing a series of great benefits for the body. Some of these may be honey or even cinnamon that is known, acts as an excellent metabolism enhancer and therefore, improves fat burning considerably.

In addition to this, there are other products such as stevia, a sweetener that has become popular in recent years because it is up to 30 or 100 times sweeter than sugar but without providing any type of calories or any other macronutrient, It is ideal for people with diabetes and anyone looking to lose those extra pounds.

It is also almost certain that many take into account the consumption of artificial sweeteners such as Canderel or Splenda, however, it should be remembered that this type of products although they provide zero calories, the truth is that in the long run, their intake is harmful for The metabolic rate, as it leads to a slowdown of the same, leading to a greater accumulation of fats.

How much sugar should I consume?

Addressing the main point of the topic, according to the World Health Organization (WHO), the intake of sugar should not exceed 10% of the total calories consumed in the day, so that a person who ingests 2000 calories should not exceed 200 in terms of sugar.

However, these figures are not viable at all, and in this case, WHO refers to the maximum amount. Although there is no specific recommended number, there is mention that consuming less than 10% sugar with respect to total calories, guarantees to have a slender and healthy body, free of diseases such as diabetes and heart disease.

It has also been pointed out that reducing the intake below 5% helps improve oral health by preventing tooth decay. This information is much more crucial for parents who indiscriminately reward their children with hundreds of goodies every week to get good grades at school or perform an active one that contributes to household chores.

In conclusion

Sugar for the body is not recommended, there is no doubt about that. However, and recapitulating again, it is very important to learn to differentiate between added (or simple) sugars and natural sugars. The intake of the latter is not ruled out, however, its consumption is controlled to avoid a caloric over-intake. In this case, it is recommended not to exceed 25 grams of sugar per day for adults (20 for women) and 17 grams for children.

If there are doubts about whether daily consumption products have any type of sugar, it is important to read the label for legends such as:

  • ” Light “: This is a product with 30% less calories (usually) compared to the original version. However, this caloric reduction is not necessarily due to a lower concentration of fats, but may Bionatrol Keto Burn also be due to a lower amount of sugars.
  • “ Without sugars ” or “ Sugar free ”: These are products that include 0.5 grams of sugar per 100 grams of the total content.
  • ” Low sugar content “: These are products that include 5 grams of sugar per 100 grams of the total content.
  • “ Without added sugars ”: Refers to foods that do not include any type of simple sugars, but which can nevertheless include natural sugars such as milk or honey.

In any case it is highly recommended to read the nutritional information to have knowledge about the actual amount of sugar that is included in the product to be consumed.