However, unfortunately sugar levels in food are too difficult to avoid. Naturally, sugar is often found in most food ingredients. Even though it looks healthy, sugar levels in food and drinks everyday are still often worrying for the wider community who do not understand the level of safe consumption of sugar.
So how much is the ideal sugar intake consumed every day?
Officially, there are no rules governing daily sugar intake. However, there are recommended limits regarding how much "extra sugar" is safe for consumption every day. The added sugar itself refers to processed sugar (granulated sugar) and natural sugars added to food to add sweetness. Additional sugar is often considered the single worst ingredient in a modern diet.
The Food and Drug Administration (FDA) says that consumption of additional sugar should not exceed 10 percent of calorie intake per day. For example, if you consume 2000 calories per day, that means as many as 52 grams (12 teaspoons) is the ideal amount of added sugar that you can enjoy.
Other organizations such as the American Heart Association (AHA) and the World Health Organization (WHO) recommend lower amounts of added sugar, which is as much as 25 grams (six teaspoons) of sugar per day.
The addition of sugar to food is often done without balanced nutrition or fiber that can help absorb blood sugar in the body. It's different from sugars which are naturally found in foods such as fruit, vegetables, dairy products, or wheat. These foods have a limited amount of sugar and other nutritional benefits that can compensate.
In general, sugar affects the body in the same way, both natural sugar and processed sugar. However, foods that contain extra sugar are broken down by the body very quickly, making blood sugar levels in the body soar and drop immediately.
In the short term, the side effects of consuming too much sugar include difficulty concentrating and mood imbalances due to sudden drop in blood sugar. Other side effects such as the growth of acne and premature wrinkles are also related to excessive sugar intake.
Whereas in the long term, regular blood sugar ups and downs can cause swelling of the body, weight gain, and chronic diseases such as heart disease or diabetes.
Some things can be considered as an effort to pay attention to sugar intake on daily consumption. Nutrition and health expert, Brigitte Zeitlin, recommends choosing foods and drinks that serve no more than 10 grams of sugar per portion.
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