While being a source of energy for the human body, excess sugar can cause problems; expert warns of the importance of a balanced use
In both the coffee and the cake recipe, the sugar it’s part of the routine 85% of Brazilians, according to the Household Budget Survey, whose data analyzed are from 2017 and 2018. The problem is when it is used in excess. In these situations, it might diabetes, obesity, hypertension and cardiovascular problems. And this has already been identified among the Brazilian population. According to the Vigitel 2021 Survey, by the Ministry of Health, 22% of the country’s adult population suffers from obesity and 9% with diabetes🇧🇷
This scenario raises the question: sugar is bad for our health🇧🇷 Lara Natacci, nutritionist at the Brazilian Food and Nutrition Society (SBAN), explains that sugar is not a complete enemy of health, but that balanced consumption without excesses is essential so that it does not cause harm. “Instead of completely ruling out sugar, we can decrease the amount and include more fruit, for example. With that, we have a more balanced life and a healthier diet.”
According to the nutritionist, in addition to not being the only source of energy, refined sugar is not even the best source of satiety. “When we consume sugar bound to other nutrients, it also brings energy, but the company will last longer,” he says. Therefore, he indicates the consumption of fiber-rich foods, such as cereals, important for slowing down the digestive process. “It’s always important that sugar is accompanied by other nutrients that slow down its digestion and metabolism.”
Reduce quantity
To avoid these complications, Lara recommends using a smaller amount of product to sweeten food and drinks. Instead of sweetening a cup of coffee with two tablespoons of sugar, which equals about 10 grams, she tries adding just one. Reducing your consumption of ultra-processed products can also help. A 350ml can of soda, for example, has around 37 grams of sugarvery close to the maximum recommended amount for all meals of the day.
try the sweeteners
Artificial or natural sweeteners can be good substitutes for sugar, especially for those people who are addicted to sweetening their food. There are several options on the market. You sweeteners stevia and xylitol they are natural options that do not harm your health. Artificial sweeteners, such as sucralose, are also recommended. “The choice of sweetener depends on each person’s acceptance,” says the nutritionist.
However, caution is still needed in its use. This is because, as with the consumption of sugar, there is a maximum amount recommended for the daily use of sweeteners, which varies according to the type chosen. According to the WHO, the sucralose has a limit of 1,080 drops per day; already the Stevia it is indicated that the quantity does not exceed 480 drops🇧🇷 “Using within the total daily amount, there is no harm to health,” says Lara. You point out that, in general, this amount is less than what is normally used, even in large quantities.
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Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
