Guess which of these products contains sugar: ketchup, bread or sausage? Correct answer: In total!
It is often added there not for sweetness, but to balance the taste and as a preservative. And it turns out that we eat sugar and don't even know it.
How much sugar can you have in a day?
The World Health Organization recommends that free sugars make up no more than 5-10% of your total calorie intake. This includes the sugar we put in tea and the added sugar in foods, as well as the sugar found in honey, syrup and juices.
It is important to note: sugar from fruits and vegetables is not included in these calculations. Thanks to fiber, it is absorbed more slowly, while the body receives vitamins and minerals.
If you eat about 2000 kcal per day, the norm is no more than 50 grams of sugar per day. At the same time, reducing sugar consumption to 25 grams will bring tangible benefits to your health.
Excess sugar in the diet leads to excess weight gain and increases the risk of developing atherosclerosis, type 2 diabetes, cardiovascular disease and dental problems.
Where is sugar hiding?
- Bread and pastries;.
- Yogurts with the addition of berries and fruits;
- muesli and prepared breakfasts;
- instant porridge;.
- salad dressings;
- ketchup and other sauces;
- Sausages and semi-finished meat products.
How to read labels.
למד את ההרכב. לעיתים קרובות, יצרנים מסווים סוכר מוסף בשמות אחרים. לדוגמה, זה יכול להיות סירופ גלוקוז-פרוקטוז (תירס), לתת שעורה, מולסה, נקטר אגבה, פרוקטוז ותוספים "בריאים" אחרים. שימו לב: ככל שמרכיב קרוב יותר לתחילת הרשימה, כך יש יותר ממנו במוצר.
למד את טבלת הערכים התזונתיים - היא על מוצרים מוכנים. מצא את השורה "פחמימות" - היא צריכה לציין את כמות הסוכר.
Do you monitor the amount of sugar you eat?
- Yes, I read labels and watch my diet.
- לא, יש לי שן מתוקה
- לא חשבתי על זה, עכשיו אני אנסה