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.
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.
The disadvantage of adding too much sugar
- Weight gain: Sugar is a type of carbohydrate that is converted into glucose, which is a form of energy. However, if you consume too much sugar, your body will store it as fat. This can lead to weight gain and obesity.
- Increased risk of chronic diseases: Too much sugar has been linked to an increased risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and some types of cancer.
- Dental problems: Sugar can cause tooth decay. This is because the bacteria in your mouth feed on sugar and produce acids that can damage your teeth.
- Mood swings: Sugar can cause mood swings. This is because it can cause your blood sugar levels to spike and then crash. This can lead to feelings of fatigue, anxiety, and irritability.
- Dehydration: Sugar can cause dehydration. This is because it draws water into the intestines, which can lead to diarrhea and other digestive problems.
- Addiction: Sugar can be addictive. This is because it releases dopamine, a neurotransmitter that is associated with pleasure. When you eat sugar, your brain gets a “hit” of dopamine, which can make you crave more sugar.
