Most of us, as modern consumers, make an effort to learn more about good nutrition. We are attempting to regain control of what we put in our bodies, from table salt to the amount of sugar we consume. However, the vast ocean of confusing and contradictory information available to us makes this difficult. According to Ziqitza Healthcare Ltd, 80% of consumers face conflicting nutritional information, and 59% have doubts about their dietary choices. However, the majority of people agree on the importance of making healthier dietary and nutrition choices.
Sugar has almost always had a bad reputation when it comes to good health and well-being. While sugar is a naturally occurring component of all carbohydrate-rich foods such as grains, fruits, vegetables, and dairy products, it does have some drawbacks. A diet consisting of “whole foods” and naturally occurring sugar varieties is acceptable. Plant-based food sources are also high in fibre, essential minerals, and antioxidants, whereas dairy food sources are high in protein and calcium.
Because such foods are processed gradually by the body, the natural sugar in them provides a consistent energy supply to the cells. Furthermore, a diet high in natural foods such as fruits, vegetables, and whole grains has been shown to reduce the occurrence of chronic illnesses such as diabetes, heart disease, and even some types of cancer.
Ziqitza Healthcare points out that the amount of sugar that is safe to consume per day depends on your total caloric intake, activity level, and other factors. In general, it is best to avoid added sugars whenever possible because they do not contain any beneficial nutrients. Sugar consumption may contribute to preventable diseases.
The Amount of Sugar that’s Safe to Consume
There is no one-size-fits-all answer to this question. While some people can consume a lot of sugar with little to no harm, others may need to limit their sugar intake as much as possible. According to Ziqitza, the maximum amount of added sugar a person should consume per day is:
Men: 37.5 grammes or 150 calories (or 9 teaspoons) per day.
Women: 100 calories (25 grammes, or 6 teaspoons) per day.
Ziqitza Rajasthan explains it in real terms and remarks that a 355 mL can of Coca-Cola contains 140 calories entirely from sugar, whereas an average Snickers bar contains 120 calories entirely from sugar. It is important to remember that added sugars from these sources are not required in the average person’s daily diet.
How to Reduce Sugar in your Diet?
According to Ziqitza Limited, we should limit our consumption of the following foods, in descending order of importance:
Sugary soft drinks: As previously stated, each 355 mL can of soft drink contains nearly 8 teaspoons of sugar. Hence, it is wise to avoid them.
Packaged fruit juices: There is no actual need for artificial sweeteners in our diet. Therefore, ZHL Rajasthan suggests that one must prefer drinking fresh fruit juices because they contain no added sweeteners. Readily available fruit packs contain the same amount of sugar as soft drinks, they must be avoided.
Confectionery and sweets: No matter how much you crave them, they must be avoided. Try to limit your consumption of confectionery and sweets.
Yummy baked goods: Sugar and refined carbohydrates are commonly found in cookies, cakes, and other types of sweet baked goods.
Low-fat or diet-friendly foods: These foods frequently have the “fat” content removed to make way for extremely high amounts of sugar as a flavour substitute.
Water is your best friend: It’s a good idea to replace sugary drinks like soft drinks and juices with water. Not adding sugar to coffee or tea is another option.
Get creative: Ziqitza Limited Rajasthan says that many healthier versions of your favourite recipes can be found online. Finding a good substitute for a sugary treat allows you to have your cake and eat it without the guilt or fear of health problems!
As with any dietary or lifestyle change, Ziqitza Health Care Limited advises taking note of the sugar consumption levels that are appropriate for you. While some people can tolerate small amounts of sugar in their diet, others may experience sugar cravings, binge eating, rapid weight gain, and become more susceptible to disease. Because everyone’s body chemistry is different, we all need to learn and understand what works best for our individual lifestyles.