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 The unequivocal answer is no. In principle, our body needs sugar, and can bring harm to his complete lack of, and excessive consumption. It should develop the right attitude to sugar, it helps to consume it properly.
Did you know that the earliest mention of sugar found in Chinese manuscripts of the 8th century BC. They told that sugar cane was introduced to China from India. From which it can be concluded that sugar in India has been known long before.
Until the 18th century sugar was considered something of a luxury, and it consumes very little. Sugarloaf has not always been on Russian tables. While sugar is now considered almost one of the first vital. Here is the answer to the question: whether we need sugar? Sugar the body needs, but he is able to get him out of many fruits and vegetables. Therefore, changing your diet, you can come to a complete abolition of sugar as a separate product in their diets.
How much sugar you need in a day?
The World Health Organization believes that the sugar in our diet should not exceed 10% of total calories consumed. That is, if you need 2,000 calories a day, it is only 200 calories of which should fall on the sugar. You can determine how many grams of sugar you need by dividing the number of calories by 4 (because one gram of sugar - 4 calories). Thus, in this example, 200 calories will be equal to 50 grams of sugar.
The American Heart Association recommends that women have a day less than 6 teaspoons of sugar, and men - no more than 9 (each teaspoon of sugar contains 16 calories and 4 grams of sugar). This is about 100 calories, and 150 respectively. This is the norm for a healthy heart.
And if you consider the fact that sugar is contained not only in those pieces of refined sugar, which we add to tea, and have most of the purchased product (sauces, baked goods, chips, canned goods), it becomes clear why one should attend to in order to reduce the level of sugar consumption for themselves.
How can I reduce the amount of sugar intake?
Sugar, enters the body, - the energy. And it seems like we need it. But if there is a surplus of energy, the body does not use it anywhere and saves in the form of fat. But excess fat, as you know - a dangerous thing for health. It's not just about excess weight and obesity, suffering all the internal organs and processes, which prevents fat. So - get rid of the abundance of sugar in their lives.
1. Refusal of purchased drinks
Modern man, indeed, consume a lot of sugar. And the reason is not only the desire to eat something sweet. A great many industrial products, regardless of our desire to contain sugar. The big danger drinks are sold in stores. Look at the visual aid, which is an analysis of how many actually sugar found in some beverages.
As you can see, almost all drinks purchased in varying degrees contain sugar. For example, a liter of beverages such as cola contains 7 teaspoons of sugar!
2. Read labels
The content of sugar in a given product label will tell, and it's good if you constantly pay attention to the sugar content of the products. But it is necessary to warn you that you should not be limited to the monitoring of the name "sugar." Because the addition of sugar can be hidden behind the product such ingredients as "fructose", "syrup", "syrup", "glucose", "fructose." This lack of understanding can negate all your efforts to eliminate sugar from your diet. Moreover, it should take into account the fact that sugar is added, and in many unexpected foods that we used to take fresh, for example, bread.
3. Choose unrefined sugar
Brown sugar in the 1900s unjustly acquired an unfortunate reputation. They said that it live insects and microbes. Although now no study did not confirm this, and it was no more than a delusion. But people began to prefer white refined sugar. Now consumers and producers accept the fact that brown sugar is more useful. Firstly, it is less calories, though not much, but still, it's true. And secondly, due to the presence of molasses, it has a pleasant taste, and in general, is a natural product.
4. Go to the honey, natural sweeteners
Replace the sugar in the honey. He adds, meals and drinks taste and aroma. But at the same time it is a healthy substitute for sugar. With honey cakes can be prepared, it can be added to tea. By the way, do you know that excessive sugar consumption can lead to suppression of the immune system. Sweetness reduces the ability of white blood cells to fight bacteria for several hours after consumption of sugar. A honey - a natural anti-bacterial product, so of him immunity drops.
As for the other sweeteners, it is best to pay attention to the natural. Because until now the study of artificial sweeteners do not inspire no certainty (some say about their complete safety, some tests do not say this). Among the natural sweet additives in food is worth remembering Stevia, sweet fruits and fruit juices, vegetable juices and sweet.
5. Avoid foods with sugar purchased
Buy fresh or frozen fruits and vegetables (but not canned!), Whole grain breads, oatmeal, lean meats, poultry, fish, dairy products (except yogurt and sweet curd mass). Yogurt is better to buy the natural, no added sugar, and sweeten with honey or berries at home. Instead of ice cream make ice cream or dessert of fresh berries. Instead of chocolates and cookies eat dried fruits and nuts. Cola drinks replace water with a slice of lemon.
Most fruit cocktail, served in cafes and restaurants, unfortunately, contain sugar. This also applies to purchased milkshakes. Therefore we advise everyone to do their own drinks at home. For example, banana + berries + skimmed milk.
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