HOW MUCH SUGAR SHOULD WE CONSUME PER DAY ?
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Every one loves to eat sugar be it in form of pastries , cakes , puddings , kheer , etc . But if eaten above a limit , it can cause various diseases in form of diabetes , weight gain and so on .
SO WHATS THE LIMIT LIKE ?
WHO , in an article , dated 4th March ,2015 had reduced the daily recommended intake of free sugars for adult and children to 5% of their daily energy intake which comes to about 25 grams (6 teaspoons ).The earlier recommended limit was 10 % of the total calories intake .
(Source WHO)
The term sugar or free sugar or added sugar in this post applies to the glucose , fructose and sucrose / table sugar added to food and drinks by manufacturers , cook or consumers and sugar naturally present in honey , syrups , fruit juices and fruit juice concentrates.
In a different version , the American Heart Association has categorised the maximum daily intake of added sugar intake per day as listed below
• Men - 37.5 grams or 9 teaspoons
•Women - 25 grams or 6 teaspoons
HOW TO REDUCE SUGAR CONSUMPTION
1. Start drinking tea coffee without sugar
2. Cut you intake of colas, energy drinks ,syrups gradually
3. Reduce your fruit juice intake quantity
4. Try to replace juices with whole fruits
5. Cut down on cookies and other sweet biscuits
6. Diebetic people can opt for Stevia , a herbal artificial sweetener , it contains 0 calories
7. Cut down sugar addition in sweet dishes like cakes, sewai , etc gradually by reducing sugar addition by 1/3rd or half .
CONCLUSION
Excessive intake of sugar has been linked to various diseases like obesity , tooth decay , diabetes , heart diseases and so on . So it will good for our health if we take /consume sugar in the above mentioned recommended doses .
