প্রতিদিন কতটুকু চিনি খাওয়া ঝুঁকি মুক্ত - পুষ্টিবিদ আয়শা সিদ্দিকা // Daily Sugar Intake

পুষ্টিবিদ আয়শা সিদ্দিকা - Nutritionist Aysha Siddika
Diet & Nutrition Consultant
Chamber: Easy Diet BD LTD. (Lalmatia, Dhaka) ✆ 01796-434-758,
Japan Bangladesh Friendship Hospital (Dhanmondi, Dhaka) ✆ 01822-259-411, SureCell Medical Services Ltd. (Gulshan 1, Dhaka) ✆ 01796-434-758
For CTG, Comilla, Sylhet & Rajshahi ✆ 01833-006-099
#dailysugarintake #sugarintake #reducesugarintake #

Daily Intake of Sugar — How Much Sugar Should You Eat Per Day?
Added sugar is the single worst ingredient in the modern diet.

It provides calories with no added nutrients and can damage your metabolism in the long run.

Eating too much sugar is linked to weight gain and various diseases like obesity, type 2 diabetes and heart disease.

But how much is too much? Can you eat a little bit of sugar each day without harm, or should you avoid it as much as possible?

Added Sugars vs Natural Sugars — Big Difference
It is very important to make the distinction between added sugars and sugars that occur naturally in foods like fruits and vegetables.

These are healthy foods that contain water, fiber and various micronutrients. Naturally occurring sugars are absolutely fine, but the same does not apply to added sugar.

Added sugar is the main ingredient in candy and is abundant in many processed foods, such as soft drinks and baked products.

The most common added sugars are regular table sugar (sucrose) and high-fructose corn syrup.

If you want to lose weight and optimize your health, you should do your best to avoid foods that contain added sugars.

SUMMARY
Sugar that’s added to processed foods is much worse than natural sugar in whole foods like fruits and vegetables.
Sugar Consumption Is Extremely High
In 2008, people in the US were consuming over 60 pounds (28 kg) of added sugar per year — and this does not include fruit juices (1Trusted Source).

The average intake was 76.7 grams per day, which equals 19 teaspoons or 306 calories.

According to this study, sugar consumption went down by 23% between the years 2000 and 2008, mainly because people drank fewer sugar-sweetened beverages.

However, current intake levels are still way too high and probably haven’t changed since then. In 2012, the average adult intake was 77 grams per day (2Trusted Source).

Excess sugar consumption has been associated with obesity, type 2 diabetes, heart disease, certain cancers, tooth decay, non-alcoholic fatty liver disease and a lot more (3, 4Trusted Source, 5Trusted Source, 6Trusted Source).

SUMMARY
Excessive sugar intake is common. It’s been linked with various lifestyle diseases, including obesity, type 2 diabetes and heart disease.

What Is a Safe Amount of Sugar to Eat Per Day?
Unfortunately, there is no simple answer to this question. Some people can eat a lot of sugar without harm, while others should avoid it as much as possible.