How to limit the sugar in the diet?

Excess sugar leads to many dangerous diseases. Therefore, from the earliest years, try not to arouse the sweetness of the child and get them used to unsweetened dishes. 

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You probably do not eat sweets, I do not sweeten tea or coffee, the problem of sugar does not concern me. That’s not true, each of us eats a sack of sugar a year! Sugar is hidden in almost everything you eat. Its excess in the diet may lead to the development of obesity, diabetes and caries. Check where you can find the hidden sugar. 

Sugar should not provide more than 10 percent. total energy, which means that we are allowed to eat no more than 5 teaspoons (40-50 g) per day. For comparison, a piece of cake is 6 teaspoons, a can of cola 7. The source of sugar are not only sweets, compotes, jams, but also cereals, even some meats. Nutritionists are beating the alarm! We eat 50-70 kg of sugar a year, many times exceeding the needs of the body. Meanwhile, excess sugar in the diet leads to the development of obesity, caries, diabetes. 

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What products is hidden sugar? 

It is not easy to detect sugar in food products. Often, the manufacturers do not exchange it or place information in fine print in an artfully concealed form, e.g. hiding it among carbohydrates. And if it is in the list of ingredients, most often its exact amount is not determined. From the label on the bar you find out that it contains 55 percent. carbohydrates, but we do not realize that the entire 55 percent. it’s sugar. 

»The real caloric bomb is carbonated fruit and cola flavored beverages. When, after exhausting training, you quench your thirst with a liter bottle of cola, you provide your body with 110 g of sugar if you drink a liter of lemonade during the day – 120 g. 

»Not every carton decorated with fruit is juice without added sugar. Often it is nectar, i.e. a rarely diluted sugar juice, or a drink that can contain any amount of water and sugar. Some producers also sweeten juices, which is in line with EU standards. If the added sugar does not exceed 15 g / l, the manufacturer is not obliged to declare it on the label. Unfortunately, bad producers use this right. 

How harmful to children is sugar? 

»In preserves and jams of sugar from fruit is only 0.8-1.6 percent. The rest is just plain sugar. The sugar bomb is marmalade (65 percent) and chocolate creams liked by children (about 60 percent). Sugar is added to canned fruit and compotes – it is supposed to improve the taste and protect it from deterioration. A lot of it in dried fruits, especially candied. 

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You can read also: Sugar detox

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»A lot of sugar contains muesli, breakfast cereals, all balls, shells, circles and pillows for children (with honey, chocolate, fruit) advertised as very healthy, toasted bread, challah, butter buns, croissants, even pumpernickel. It is added to products considered to be dietetic – biscuits, biscuits, wafers and rice, wheat bran, and even cough candy and multivitamin preparations. 

»Nutritionists urge us to eat dairy products, because the calcium contained in it is good for bones. So what if sugar is added to many milk products that this calcium steals? Fruit yoghurts, homogenized cheese, coffee cream, some milk are fed. 

»Some amount of sugar can be found in potato purée and smoked sausage, venison pate, ketchup, mustard, various sauces. The worst thing is that a pinch of sugar, which is supposed to improve the taste, often grows in a substantial amount. 

Worth knowing 

Check how much sugar it is 

(sugar content in percent) 

pineapple – 12.3 

banana – 12.3 

sweet cherries – 11.8 

apples – 10,3 

grapes – 15 

dried dates – 55 

dried apples – 42 

raisins – 63.9 

raspberry jam – 60,4 

plum jam – 59,6 

low-sugar jam – 34.6 

plain jam – 58.9 

carrot and apple juice – 5.7 

cola drink – 10 

carbonated beverages – 5.9 

rye flakes – 9,5 

chocolate muesli – 28.8 

fruit muesli – 13.9 

Nutella – 57.9 

apricot yoghurt – 2.9 

yoghurt drink – 7.2 

strawberry dessert – 15,6 

pumpernickel – 5,4 

challah – 9.8 

herring in tomato sauce – 2.5 

cod salad – 3,7 

salad dressings up to – 10 

milk and fruit ice cream – 14.5 

Alpine gingerbreads – 40 

bittersweet chocolate – 38.3 

milk chocolate – 56 

gelatine bears – 77 

How to reduce sugar in the diet? 

Read the labels carefully. Regardless of whether you find glucose, sucrose, fructose or molasses on the ingredient list, know that these are sugars that should be reduced in the diet. You have to learn to consciously compose a diet. In the beginning, it will help you record everything you eat. Keeping records for a while, you’ll know how much sugar you eat daily. Then it will be easier to give up some things. Do not inspire sweetness in your child. From the earliest years, accustomed to unsweetened dishes, when it is older, even in the group of peers sweating with sweets, will eat sweets in moderation. In many countries, children’s nutrition is promoted completely without sugar, from the first moment of life giving all unsweetened foods. 

Sugar, instead of solidifying, fattens 

Neither white sugar, nor maple, reed, or derived from molasses outside of calories (a teaspoon is about 20 kcal) do not provide the body with any valuable nutrients. Also fashionable, recently brown sugar (white sugar colored with molasses) contains only traces of micronutrients. 

Excess sugar easily accumulates in the body in the form of fat. Eating only one teaspoon per day over a daily ration leads to an increase in weight by one kilogram per year! Hence, it’s just a step to obesity, which, among others increases the risk of circulatory diseases. Sugar is a source of readily available energy. He delivers it quickly, but briefly. In addition, it disturbs the regulated level of glucose in the body, which in combination with overweight often leads to diabetes. 

Sugar opens the way to the development of caries. Teats do not serve the teeth the most, which stick to enamel bars, fudge, jelly and sweetened beverages reaching every nook. Sugar solutions strongly irritate the mucous membrane of the stomach and duodenum, stimulating the production of digestive juices, and this increases appetite. Excessive acidification of the digestive tract leads to heartburn, reflux disease, inflammation and ulceration. During the digestion of sugar, the need for vitamin B, calcium, phosphorus, magnesium, selenium, chromium increases – this can lead to chronic fatigue, decreased concentration, arrhythmia, reduced immunity, depression.

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