How much sugar can be consumed per day?

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Nutritionist talked about the daily norms of sugar consumption and what happens when the daily the diet is excessively sweet.

Many of us like to enjoy sweets. Moreover, we are mistaken, believing that sugar is only what we eat in the form of white added sugar in its pure form. After all, sugar is contained in many products that we eat during the day.

“The rate of sugar consumption is no more than 5% per day of the daily diet. With an average daily caloric intake of 2000 kcal, this is no more than 100 kcal per day. If translated into teaspoons, this is 6 teaspoons of 4 g of sugar,” the expert explains.

At first glance, it seems like a lot. But if you count sweet yogurt for breakfast, corn flakes, a piece of candy or a piece of cake for lunch with tea, and so on, it generally exceeds the norm.

To minimize the amount of sugar in your diet, minimize it where you can. For example, do not put white sugar in tea and coffee, give up sugary carbonated drinks, put away sweet shop pastries.

If baked goods are your weakness, prepare homemade pastries, replacing sugar with healthy substitutes (for example, stevia ) or without sugar.

Instead of white sugar, put honey or natural berry jam, syrups or jams on the table. Yes, there is sugar in there too, but we are talking about reducing it as much as possible. Therefore, we remove the added white sugar in its pure form.

Sugar is not harmful in itself, but excessive consumption of carbohydrates, insulin spikes and blood sugar increase, which as a result leads to excess weight gain and further down the chain to other problems .

Many people, wanting to lose weight, exclude fats from their diet. And this is a key mistake. First of all, you need to limit fast carbohydrates, including sugar.

However, fats and proteins, on the contrary, should always be present in the diet at the rate of 1 g of fats and 1.5 g of proteins per kg of your weight.< /p>