Sugar is found in many Food – often more than you think . But How how much sugar per day actually healthy , and what for One should pay attention to this in order to control consumption. in the Everyday to reduce ?
Difference between natural andadded Sugar
First is Important : There are different Types of sugar :
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Naturally Naturally occurring sugars : e.g. in fruits, vegetables or milk. This sugar is most together with fiber , vitamins and minerals recorded , which is his recording slowed down .
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Added ( free ) sugar : e.g., in sweets , soft drinks , cakes, and convenience foods . This sugar provides quick energy, but barely Nutrients and can health Risks increase .
For a healthy Nutrition The focus is before all on Reduction of added sugar .
Recommendations fordaily life Sugar intake
The World Health Organization (WHO) recommends :
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A maximum of 25 grams of sugar per day (approx. 6 teaspoons ) for one additional health Effect
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Up to 50 grams per day (approx. 12 teaspoons ) as upper Border
For comparison : A 330 ml bottle of cola contains approximately 35g of sugar , so already more than the recommended Daily amount .
Risks at to lots of sugar
A high sugar consumption can different health Problems promote , including :
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Weight gain and obesity
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Increased Risk of type 2 diabetes
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Tooth decay and dental damage
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Blood sugar fluctuations and energy slumps
Therefore , it is worthwhile to reduce sugar consumption. consciously to steer .
Tips for reducing sugarin Everyday to reduce
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drinks Check : water, unsweetened teas or mineral water prefer .
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Avoid hidden sugars : processed foods , sauces and yogurts Exactly check .
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Natural sweetness Uses : Fruit, dates or bananas suitable itself for the Sweetening cakes or smoothies.
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high in fiber Foods : Whole grain products , nuts and vegetables slow down the absorption of sugar.
Example : Cake without sugar with bananas or applesauce delivers Sweetness , Dietary fiber and natural energy – without the spikes in blood sugar levels .
Conclusion
Sugar is a part of our Nutrition – but the quantity makes the difference .
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Goal: maximum 25–50 g of added sugar per day
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Practical : Watch out for hidden sugars , natural sweetness prefer and fiber install
For those who want to snack consciously, there are many options available. Bae Bites and bars on. They contain 40% less sugar than comparable products They provide both energy and flavor – ideal for a quick snack, during sports, or as a healthy alternative. This allows you to reduce sugar intake without sacrificing enjoyment.
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Moist cake without sugar – high in fiber with banana & applesauce
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