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Excess sugar consumption linked to increased risk of developing heart disease
Fitness enthusiasts or those following a restricted diet often give up sugar. The amount and form of sugar you consume can affect its impact on your overall health. Sugar is not your biggest enemy. However, too much sugar is. Excessive sugar consumption can make you gain weight, age faster, and increase your risk of several conditions. So how much sugar can you safely consume in a day? What is the best form of sugar? What should be avoided? Let’s find out.
First, let’s look at the side effects of consuming too much sugar:
- Eating too much sugar can make you gain weight
- Excess sugar consumption linked to increased risk of developing heart disease
- Diets high in sugar are also linked to acne, rapid aging and other skin problems.
- Your overall risk of developing type 2 diabetes also increases
- Foods high in sugar can also deplete your energy levels.
How much sugar should you consume?
In an Instagram video, nutritionist Nmami Agarwal answered some questions about sugar consumption.
“Be aware of your daily sugar intake, be aware of hidden sugars in some foods, and opt for healthier alternatives like fruits and dark chocolate,” she mentioned in the post.
She further added that women are recommended to limit their daily sugar intake to no more than 25 grams. Men should keep their daily sugar intake below 38 grams.
“These recommendations help reduce the risk of health problems associated with excessive sugar consumption, such as obesity and diabetes,” he highlighted.
Hidden sugar to avoid
Sugar is not just the white sugar in your kitchen or your favorite dessert. Many processed foods, especially sauces, dressings and drinks, can contain hidden sugars. Packaged soft drinks and juices are also loaded with liquid sugar.
What should be done?
Here are some tips from the expert to consume sugar safely:
- “Check nutrition labels for terms like sucrose, high-fructose corn syrup, and other sweeteners that may not be immediately recognizable,” she explained.
- Avoid sugary snacks and choose foods with natural sugar such as fruits or dark chocolate. These natural sources can also provide you with other essential nutrients.
- Make hydration more enjoyable with fruit-infused water. It will help you reduce sugar cravings.
- If you have a sweet tooth, consider a dessert trick that combines flavor and health. Some healthy options are yogurt with berries, fruit salad, nuts, sweet potatoes and more.
Disclaimer: This content, which includes advice, provides generic information only. In no case does it replace a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV takes no responsibility for this information.