Sugar is the soul of numerous foods we love and crave. The lip-smacking forms of sugar can be addicting. But you have to check on the sugar level your body needs. We consume daily sugar limit in many forms. It could be direct, where you can control the amount of sugar added, like your daily cup of coffee, or it could be one of the many ingredients in the item, like ketchup.
Your body needs only a limited amount of sugar per day. Here are your sugar guidelines on how much you can take and what sugar consumption is for a balanced diet.
Sugar per day
According to the National Health Services, UK, adults can consume 30 grams of sugar per day. Children aged 7 to 10 years can consume about 24 grams of sugar every day, and children under the category of 4 to 6 years can consume 19 grams as the daily sugar limit. The mentioned quantity includes sugar in all forms. For children under the age of 4, it is advised to avoid the addition of any sugar at all.
Sugar can camouflage itself, and checking the ingredients list is a wise choice to stick to the sugar intake limits for good health.
How much is too much?
The recommended amount of sugar is approximately seven cubes, as per NHS’s data. Anything more than that is excessive for our bodies, eventually resulting in side effects. The sugar content is high in processed foods like jam, fizzy drinks, fruit juices, and canned fruits. When you consume them throughout the day, split between each meal, it can be difficult to keep track of the level. Consumption of processed foods in higher quantities leads to higher sugar levels.
Surprising foods with high sugar content
Condiments
The regular condiments we consume, like ketchup, barbeque sauce, dressing sauces, mayonnaise, and much more, have a high sugar content. The taste buds may not identify them as sweet, but it is present.
Ready-to-eat meals
Instant foods like a pack of noodles, pre-made soup, canned beans, or any pre-made dishes have sugar. In the process of keeping it from perishing, along with the purpose of flavor and taste enhancements, sugar has its place.
Beverages
Drinks that claim to provide you with energy can sneak in a lot of sugar. The presence of sugar is what gives you energy instantly. It is usually high in calories as well. Carbonated drinks also have high sugar content. Frequent consumption of these drinks can lead to obesity, diabetes, and other complications.
How sugar sneaks into the ingredients list
The sugar content will conceal its presence in the form of sucrose, dextrose, maltose, fructose, syrups, concentrates, and juices. Surprisingly, it is nothing other than sugar, with the same characteristics. Brands might not further mention the added sugar content into the edible, but beware of any form of sugar and how much you consume.
Balance
Having a balance in the level of sugar you consume is very crucial
- Make sure to read the nutritional facts list behind before consumption
- Check for not just sugar but forms of sugar as well
- Limit/avoid the consumption of processed, packaged foods and drinks
- Sugar can also cause cavities in your teeth. Having a limited portion can help prevent the condition
- Add a lot of fiber to your meals. It can help in reducing the spike in blood sugar levels
- Maintain an exercise routine to maintain a balance in the body of the sugar consumed
This blog hopes to bring awareness to how much sugar one can consume per day. You can stick to the recommended daily sugar intake and still treat your taste buds with healthy sugar intake and alternatives.
