anyone Who thinks that sugar is present only in sweets, the wrong. It was in the fruit juice, in baking bread or in a tomato sauce everywhere, sugar is in there. Often hidden behind names such as Maltose, Dextrose, Maltodextrin, or molasses.
sugar is not bad per se. The body needs to keep him as an energy donor, for example, the brain on the Run. “Our brain needs sugar, otherwise it works. But it needs of course not necessarily the granulated sugar!” says Stéphanie Bieler, expert of the Swiss society for nutrition.
The Problem, as is so often the lot. We take too much sugar to us. The world health organization (WHO) recommends, to cover a maximum of 10 percent of daily energy requirements with sugar. That would be at 2000 calories, about 50 grams. For comparison: A bottle of Coca-Cola (45 cl) contains 48 grams of sugar.
The sixth Swiss nutrition report from 2012, according to which each Person takes, on average, approximately 130 grams of sugar a day.
How harmful sugar
The consequences are many and varied. Too much sugar is bad for the teeth and makes you fat. This happens because the body fat reserves invests if he is fed more energy than it needs. Especially soft drinks sugar to drop and can have Overweight or obesity will result. The excessive consumption of drinks such as Coca-Cola can also lead to Diabetes.
Also, the circulatory System can be damaged if there is too much sugar in the body. A study from the year 2014, according to the risk to die of a cardiovascular related death is increased in the case of high sugar intake, to 38 per cent. The subjects were 16 to 21 percent of their daily energy needs from sugar.
A study published in 2016, in the journal “Frontiers in Molecular Neuroscience”, came to the conclusion that sugar reduces the abilities of the brain, Stress and bad memories to deal. The changes in the brain, which brings with it a sugar-rich diet, and are similar apparently to those that occur when one was exposed in the early phase of the life of abuse and stressful situations.
The world health organization (WHO) recommends that the intake of added sugar to a maximum of 10 percent of the daily energy intake limit. With a consumption of 2000 kcal 50 g of sugar equivalent. The average Swiss takes per day, 110 g of sugar. The equivalent of 19 percent of the total energy intake is twice as much as recommended. Someone eats a Cup (180 g with an average of 17 g of sugar) yogurt with a Serving of Breakfast cereals, it takes more than half the WHO recommended amount of sugar. The term “added sugars” refers to sucrose, fructose, glucose, Starch hydrolysates and other isolated sugar preparations. Also honey and maple syrup count as added sugar.
How do I avoid sugar?
All the more reason, then, to consider two Times whether to attack into the break with the Mars bar. But how can you go to the sweet lure the best out of the way, where she seems to be stuck in any food? The answer is as simple as obvious: The easiest way of renunciation of soft drinks is probably. But also to cook and use fresh ingredients help to take less sugar to.
Bieler recommends the following: “Look carefully! If you prepare meals for yourself – for example, Desserts, pastries, etc. – you know exactly how much sugar have you used in the kitchen. You read in the (Semi-)finished products the ingredients lists and get an Overview.” In addition, you should be generally measured with sweetened foods. Cake, for example, as between the food unsuitable. This is not to say, however, that against a Dessert and something wrong would be. (lum)