Complete refusal of sugar is not always justified from a medical point of view - this was stated by a doctor who reminded of the established daily standards of sugar consumption for people of all ages. The main thing is to pay attention to the so -called free sugar, which is added to the products in the process of their production.
According to the expert, for adults the allowable norm is 30 grams a day - this is about 7 teaspoons or "cubes". For children, the norm is lower:
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for the age of 7-10 years - 24 g (6 cubes),
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for 4-6 years - 19 g (5 cubes).
For children under 4 years of age, it is not necessary to completely exclude sugar from the diet, but its consumption should be minimal and only to familiarize with the flavors.
What is free sugar and where it hides
It is about added sugar, that is, one that is not a natural component of the product, but gets there during cooking or production. It is most in sweets, baking, sodas, syrups, yoghurts with fillers, cheese, dry breakfast.
A separate trap - foods that are positioned as "healthy" or "fitness": agave or dates, fruit strips, nectars, juices - they often have an excessive amount of fructose, which also belongs to free sugars.
How to gradually reduce sugar consumption: simple advice from a doctor
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Start drinking tea and coffee without sugar.
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Read the composition of products: pay attention to carbohydrates and energy value.
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Choose yoghurts and yogurt without flavors and applications.
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Replace dry breakfasts with whole grain cereals.
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If you want sweet - eat, but calculate how much sugar is in this sugar.
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Use more fiber.
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Prefer lemon water instead of sweet drinks.
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Check even "healthy" foods for the content of added sugar.
Experts emphasize: control of sugar consumption is not only a matter of weight, but also a way to reduce the risks of diabetes, cardiovascular disease and chronic inflammation.
