Most people in developed countriesIt uses an excessive amount of sugar, because sugar is added to many foods and beverages to enhance flavor. This so-called added sugar may be one of the causes various health problems. What is the rate of sugar consumption?
If the sugar is able to cause harm, it should not bewhether to exclude it from the diet? Not necessarily. Sugar is naturally found in many kinds of healthy foods. However, many other products, especially sweetened soft drinks may contain too much sugar and have a low nutritional value, which means that their use will increase body fat and negatively affect health.
Why sugar added to foods
Total sugar, whether natural orrecycled, - it is a simple carbohydrate that is needed by the body for energy production. Sugar is naturally found in certain unprocessed, the main products of a healthy diet, such as fruits, vegetables, milk and some cereals. Various kinds of processed sugars and syrups are added to the products, especially soft drinks, are known as the added sugar. Although the added sugar has no nutritional value, it is used in the manufacture of products:
baking impart texture and color,
saving products such as jams and jellies,
fermentation - the process required in the production of alcohol and baking,
balancing sour taste in products containing vinegar and tomato,
and added sugar is an important ingredient in baked goods and ice cream.
In some cases, the addition of a smallthe amount of sugar can be useful. For example, the added sugar in breakfast cereals and low-fat dairy products make them more appealing to children that otherwise they would have avoided.
Why added sugars can be a problem
Small amounts of sugar is not harmful, but little or no benefit for the health of it; but too much sugar in the diet leads to such health problems:
Tooth decay. All kinds of sugar leading to tooth decay because they allow bacteria to grow. The more often and longer you snack products with any kind of sugar - natural or added, the more likely that you will develop tooth decay, especially in the absence of proper oral hygiene.
Lean nutrition. If you "refuel" with excessive content of added sugar, it often neglect vital food, which enter the body valuable nutrients, vitamins and minerals. The use of various "aerated water" plays a particularly nasty role. If you drink sweetened soft drink, the body does not receive nutrients, but only the sugar and calories. And then you most likely will not want much needed body fat-free milk and other important products.
Increasing the amount of triglycerides. There is evidence that the use of excessive amounts of added sugar can increase triglyceride levels, leading to the risk of cardiovascular disease.
Recommendations for the use of added sugar
So how much sugar can be addedeat without harm to health? Experts of the US Department of Agriculture agree that the calories that we get from food with added sugar, are discretionary - we can use them, but this is not desirable. The number of discretionary food must depend on the weight and level of physical activity. If you consume 2,000 calories a day of healthy food, it is still 267 calories can be discretionary, that is obtained from foods with added sugar.
However, the American Heart Association (AAK)is so concerned about the health problems that are associated with an excess of added sugar, which in August 2015 published its recommendations, which differ from the recommendations of the US Department of Agriculture.
AAK Experts believe that the majority ofAmerican women should eat not more than 100 calories from added sugar, and most American men no more than 150 calories of added sugar per day. It's about six teaspoons of added sugar for women and nine for men. For example, in 330-gram jar of sweet soft drink contains eight teaspoons of added sugar, which is about 130
It is noteworthy that the majority of Americansconsume about 22 teaspoons per day of added sugar, which exceeds both the recommendations of the Ministry of Agriculture of the United States, and the recommendations of the American Heart Association.
How to reduce the added sugar in the diet
If you want to reduce the added sugar in the diet, try these tips:
Avoid sweet nedieticheskuyu soda (Coke, Pepsi, Sprite and others.).
Limit sweets and chewing gum, in which a lot of added sugar.
Carefully choose cereal for breakfast, avoiding overly sweet. An exception can be made for children - sweet cereal they eat with great pleasure.
Instead of cakes, cookies, pies and other sweets eat fresh fruit.
If you buy canned fruit, make sure that they are preserved in water or juice, rather than syrup.
Encourage your children to drink more milk or water and less fruit juice and fruit drinks - and you do the same. Even 100 percent fruit juice has a high sugar concentration.
Be careful with spices - sugar is added to salad dressings and ketchup.
Be aware that dairy desserts and processed dairy products such as ice cream and sweet yogurt contain high amounts of added sugar.
Avoid mixed coffee drinks with syrup and a sweet filling.
Drink alcohol only in moderation, and even better - eliminate altogether.
Snack on vegetables, fruits, cheeses, low-fat crackers, wholemeal and low-fat, low-calorie yogurt, instead of sweets, cakes and biscuits.