Sugar is one of the substances that people most like to consume, whether in desserts, ice cream, juices, soft drinks, sweetened drinks, etc. In fact, some may exceed their consumption and others, instead, due to myths, eliminate it from their diet.
For this reason, it is important to know what types of sugars exist and which ones should be kept in the daily diet, according to experts.
“We’ve been falling into this mistake for years without thinking that what’s really needed is glucose, a compound that we can find in foods that don’t even taste sweet,” explained nutritionist-nutritionist Aitor Sánchez, graduate and graduate of Human nutrition and dietetics from the University of Alicante, in the documentary Cut Out Sugar: Learn to Live Without Added Sugar.
So who should and who shouldn’t be stopped?
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inherent sugar vs. free sugar
According to data from the National Institute of Health in Colombia, by 2019, diabetes was the sixth disease that caused the most deaths, with at least 6,000 per year. In 2021, the Colombian Fund for Expensive Diseases estimated that there were 1,676,885 people diagnosed with diabetes in the country.
That’s why knowing the difference between inherent and free sugar will help you balance your diet in a healthy and wholesome wayaway from diseases like hypertension, overweight and diabetes.
Free sugar is the sweetener, that is, the sugar that is used at home or that is present, for example, in desserts, bottled juices and soft drinks. It is for this reason that it is so harmful and it is advisable to avoid it in excessive consumption.
While Intrinsic sugar is that of foods that can be found in fruits, for example -which, as long as they are not taken as juice, will be natural and healthy sugar, as explained by Mariona Martin, nutritionist, in the Spanish media “La Vanguardia”.
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If I stop consuming sugar, could something happen to me?
It was a pleasant surprise as I didn’t expect to feel so different physically
Stop consuming sugar, esp when it’s free, it will bring great benefits to your health, physical condition and appearance; In addition to avoid passing through diseases that would harm it over time.
However, there are people who continue to believe in myths that are based on the insistence that not consuming sugar will make them weak and affect their metabolism. And the reality is, no, there are actually testimonials that confirm that cutting sugar out of their lives was the best decision they ever made.
Sascha Harland, a 22-year-old Dutchman, did an experiment that was broadcast on the Internet: he gave up sugar for a month, as he admitted in the documentary “Guy gives up added sugar and alcohol for 1 month.”
(Continue reading: Effects of excessive sugar consumption on the body).
After leaving it, he was able to perceive sensations in his body and brain such as fatigue, moodiness, lack of energy, brain fog, confusion, poor thinking ability and even withdrawal.
This happened in just one week; the rest of the days and months he could see positive changes such as weight loss, motivation for physical activity and an eight percent reduction in cholesterol.
“During the last week of the experiment, I became lighter and had more energy. It was a pleasant surprise, as I did not think that physically I would feel so different,” he said in the said documentary.
However, abstaining from sugar can mean giving up carbohydrates and other foods that are considered unhealthy for many. For this reason, the Spanish nutritionist insists on distinguishing between intrinsic sugars, free sugars and whole fruits, which, despite having simple sugars, are healthy, as stated above.
Not consuming sugar is hard to manage, as it is present in whole vegetables, grains or legumes.
“We don’t need to eliminate them from the diet because if we do, we can lose too much muscle mass and we can suffer damage because the body ends up using fat instead of carbohydrates as an energy source,” Martin said.
Now both Martin and many experts recommend consume inherent sugars in whole fruits and never in juicesthat is, when juicing, since these sugars are the ones that the body absorbs quickly and turns into fat.
So, being aware of the difference in existing sugars, starting to eliminate what is known as free from your diet will contribute to your health: reducing anxiety, losing weight, regaining flexibility – especially in obese people – and improvements in blood with a positive heart health component.
(Be sure to read: Is it healthy to eat an egg a day? So says a Harvard study).
What amount of sugar is recommended to be consumed?
According to data from the World Health Organization (WHO), both are recommended adults and children, “reduce intake of free sugars to less than 10% of total caloric intake. A reduction to less than 5% of total caloric intake would provide additional health benefits.
That is, it is recommended that adults do not exceed 50 grams or 12 teaspoons of sugar daily. If you want to be healthier, this is the ideal do not exceed 25 grams per day.
To limit the consumption of this, the WHO calls for putting aside sugary drinks and sweets. This extensive catalog includes, for example, soft drinks, soft drinks, flavored waters, energy drinks and tea.
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