Sugar is a common ingredient that many people eat in different ways, like regular sugar, corn syrup, and the sugar that's in fruits and honey. It is important for our diet and gives us fast energy..
Sugar is a common ingredient that many people eat in different ways, like regular sugar, corn syrup, and the sugar that's in fruits and honey. It is important for our diet and gives us fast energy.
But eating too much sugar is connected to many health problems like being very overweight, having diabetes, and having heart disease.
Sugar is a type of carbohydrate made up of glucose and fructose molecules. Glucose is the main energy source for our body's cells and the brain can easily use it. Fructose is broken down in a different way in the body and is mostly handled by the liver. When we eat a small amount of these sugars, they give our body energy and our body can use them well.
Sugar has calories but does not have important nutrients like vitamins, minerals, and fiber. One teaspoon of granulated sugar, about 4 grams, has 16 calories and doesn't give any important nutrients.
It's important to know that sugar is often put into canned or packaged foods and drinks, making them have more calories without giving you any extra nutrients. Eating too much sugar can make you gain weight and miss out on important nutrients. This is because sugary foods take the place of healthy foods in your diet.
The WHO suggests that we should consume less than 10% of our daily calories from added sugars. Free sugars are sugars that are added to food or drinks by companies, chefs, or people at home. They also include sugars that are naturally found in honey, syrup, fruit juices, and fruit concentrates.
Eating less than 5% of your total daily calories, which is about 25 grams or 6 teaspoons for a person with a normal weight, can give you extra health advantages. The 5% guideline is really important for keeping your teeth healthy and reducing the chances of getting problems like being overweight or having tooth decay.
The AHA (American Heart Association) says we should only have a little bit of added sugar in our diet each day. For women, that's around 6 teaspoons or 25 grams, and for men, it's around 9 teaspoons or 36 grams. Added sugars are the sugars and syrups that are put into food when it is being made or prepared. This rule helps people to eat healthy and lower the chance of getting heart disease, obesity, and other related problems.
The Dietary Guidelines for Americans are suggestions for healthy eating that are updated every five years and are based on evidence. The 2020-2025 guidelines recommend that we should have less than 10% of our daily calories from added sugars. This guideline agrees with what the WHO suggests and highlights how limiting the amount of added sugar you eat helps keep you healthy.
Keep your records of sugar and blood pressure on the log to make sure you get the right amount.
Check the label for sugars that are added to the food, like cane sugar, high-fructose corn syrup, honey, or other sweeteners. The list of ingredients shows which ones. have more weight, so if sugar is at the beginning of the list, it means there is a lot of sugar in the product. The nutritional information is given for one portion, but the portion size you eat may be different. Be careful about how much food you eat and make sure to control how much sugar you consume.
Sugar has different names like dextrose, fructose, glucose, maltose, sucrose, and others. Learn about these terms so you can find where there are hidden sugars. Look at the "Total Sugars" part, which has both natural and added sugars. Remember that the sugars found in fruits and dairy have good things like vitamins and fiber, while extra sugars just add calories and don't give you much nutrition.
Eating too much sugar is bad for our health, especially our blood pressure. It is very important to pay attention to how much sugar we eat and choose wisely when picking foods and drinks. To improve our health and well-being, it is better to eat less sugar, choose natural foods instead of processed ones, and not eat too much. To stay healthy, it's important to focus on eating a variety of nutritious foods.
There are several reasons why sugar is detrimental to blood pressure: