How much sugar can you eat per day

Sugar – a product of artificial processing (cane, sugar beet) and in its pure form it is not found in nature, so to speak, about the need for the body, at least silly. But sugar is “brain food”, and you say you’re not quite right.

This oft-repeated misconception, in fact the brain, like all other organs of our body needs protein, fats, vitamins, antioxidants, glucose (grape sugar) is really necessary for the metabolism of the brain is its primary source of energy, but in small quantities, all the rumors about the extremely high volumes of consumption of sugar by the brain comes from the fact that it (the brain), and weight is about 2% of whole body weight, consumes 20% of the consumed glucose, by the way, oxygen is also it requires 20% of the inhaled.

With a lack of glucose, the brain sends a signal “I am starving” forcing us to eat and stops “zooming” only when carbohydrates come, the time getting the sugar from the glycogen of the liver. Especially in the glucose need of the nerve cells, thanks to her, they live and breed.

Muscle contraction is also possible, thanks to the sugars, the most accessible of which is glucose, which through a chain of biochemical reactions glucose – pyruvate (pyruvic acid), ATP (the universal source of chemical energy) becomes their fuel.

Glucose regulates the osmotic pressure and the body needs for a wide range of tasks, but first it is important what the quality of those carbs is sugar (fast or slow), and secondly the number of them.

The number

A long time approved norms of consumption of sugar did not exist against its adoption strongly opposed the world of the sugar lobby. Under pressure from the public and irrefutable data about the dangers of sugar who was forced to install it, but did it evasively, in determining the 10% of calorie daily diet. Whether all of us take the calorie content of your diet? Few, so the others explain that for a person living in the rhythm of the city is 50-60 grams of sugar, at heavy physical work some more.

Some scientists urge to cut twice and this rule.

Many will say that they do not consume this amount, meaning the sugar that they personally added to food: “I even drink tea without sugar!”. But how to add it to food for us “taken care of” producers, they add it without measure everywhere: candy, soda, ketchup, etc. are very easy to exceed the daily rate of sugar consumption with soda – sugar, it is not visible and actually contains from 20 to 70%, only 100 grams cover the daily rate.

Carbohydrates fast and slow

All dietary carbohydrates can be divided into fast and slow. A quick or as they are called digestible (absorbed), is simple – Monosaccharides: glucose (milk sugar), fructose (fruit sugar), galactose, mannose and the Disaccharides: sucrose (regular sugar), lactose, maltose, isomaltose, lactulose.

Slow (complex), low Glycemic is the Polysaccharides: starch, glycogen, dextrin, chitin, cellulose, glucomannan. Their molecules can consist of thousands of monosaccharides, so they are not absorbed immediately, but gradually, as the expenditure of energy in the body.

Sources of fast carbs: food sugar, honey, fruit, milk and all products containing them ( all confectionery from chocolate to cookies, fruit juices, fizzy drinks, yoghurt).

Sources of slow carbs: starchy foods (cereals, bread, pasta, potatoes, cereals, cereal), mushrooms.

Most foods contain both fast and slow carbohydrates.

Mono – and disaccharides begin to digest and absorbed by the body even in the mouth (some types), so their absorption takes place very quickly, in the blood begins to rise sharply the level of sugar that causes, over time, malfunctions of the body. In addition in the liver from glucose, the synthesis of cholesterol, and lactose (milk sugar) glues platelets, making the blood thicker, which increases the risk of cardiovascular disease.

As not to go beyond the norm

If you have decided to declare war on sugar, the fight will have to lead in two directions:

to limit the amount of pure sugar you add to food with your own hand (in tea, coffee, fruit drinks, cereals, etc.);
to limit the amount of “hidden sugar”, which the manufacturer “kindly” added to products to make the product more attractive, for this you need to carefully read the ingredients. From us, of course, trying to hide how much actually sugar contained in the product (in the West, it is obliged to register a separate line, we don’t have, if only the ingredients were in decreasing order, so if sugar is one of the first in the list, then it very much; and he hides behind other names, for example, maltose, sucrose, molasses, fruit juice concentrate). Limit your intake of carbonated beverages, their children generally better not to give. Americans Consume an average of 190 grams of sugar due to the fact that I can not live without your favorite Cola.

ˆ Back To Top