A complete rejection of sugar is not always justified from a medical point of view, a doctor said, reminding us of the established daily sugar intake standards for people of different ages. The main thing is to pay attention to the so-called free sugar added to products during their production.
According to the specialist, for adults the acceptable norm is 30 grams per day — that’s about 7 teaspoons or “cubes.” For children, the norms are lower:
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for ages 7–10 — 24 g (6 cubes),
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for 4–6 years old — 19 g (5 cubes).
For children under 4 years old, it is not necessary to completely eliminate sugar from the diet, but its consumption should be minimal and only for familiarization with tastes.
What is free sugar and where is it hiding?
This is added sugar, that is, sugar that is not a natural component of a product, but is added during cooking or manufacturing. It is most often found in sweets, pastries, carbonated drinks, syrups, yogurts with fillers, cottage cheese, and breakfast cereals.
A separate trap is products that are positioned as “healthy” or “fitness”: agave or date syrups, fruit smoothies, nectars, juices — they often contain excessive amounts of fructose, which also belongs to free sugars.
How to gradually reduce sugar consumption: simple tips from a doctor
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Start drinking tea and coffee without sugar.
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Read the ingredients of products: pay attention to carbohydrates and energy value.
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Choose yogurts and kefir without flavorings and additives.
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Replace breakfast cereals with whole grain cereals.
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If you want something sweet, eat it, but count how much sugar it contains.
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Eat more fiber.
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Prefer water with lemon instead of sugary drinks.
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Check even “healthy” foods for added sugar.
Experts emphasize that controlling sugar intake is not only a matter of weight, but also a way to reduce the risks of diabetes, cardiovascular disease, and chronic inflammation.
