Sugar is not just translucent crystals that we put in tea. It is found in many foods that we often do not think of as containing sugar: bread, yogurts, juices, various sauces (the same ketchup), even canned peas or corn.
Excess sugar in the diet can lead to adolescent obesity, metabolic disorders, pre-diabetes and type 2 diabetes, and diseases of the cardiovascular system.
At first, a child or adult may not experience any symptoms associated with high blood glucose (sugar) levels. However, as the level of sugar in the blood increases, fatigue, hunger, and "fog" in the head may appear.
Excess sugar can lead to weight gain, and in adults, it can also lead to increased blood pressure and cholesterol levels.
The more sugar we eat, the more we crave it!
Excess sugar can cause resistance to leptin, the satiety hormone. The brain does not receive signals that the body is already full - and as a result, we often want to snack, especially something sweet. Even when we're not hungry.
What is the rate of sugar consumption?
According to the recommendations of the British National Health Service:
for children under 4 years of age, the addition of sugaris not recommended
children 4-6 years old up to 19 g per day(3 teaspoons)
children 7-10 years old up to 24 g per day(4 teaspoons)
children older than 10 yearsand adults up to 30 g per day(5 teaspoons)
Sugar is not only found in candies or confectionery. It can be added even to unsweetened products to improve taste. For example, in white bread, sauces, semi-finished products, dough products, cheeses and fermented milk products, canned vegetables, sausages and sausages, salty pastries.
An example of the amount of sugar in products:
fruit yogurt 100 ml 12 g
Coca-Cola 100 ml 10 g
milk chocolate 100 g 52 g
slice of white bread 2 g
drying 10 medium pieces 8 g
2 st. l. chocolate flakesfor breakfast 5 g
a glass of lemonade 15–25 g
fermented milk cheese 100 g 3 g
curd mass 12–15 g
It is very important to control the amount of sugar consumed throughout the day.