We are often unaware of all the sugar we take in, so why is it bad to take in too much sugar?
Sugar is considered a food that provides empty kilocalories, that is, it is not nutritious because it provides us with carbohydrates of rapid absorption but without any vitamin, mineral or fiber as a fruit, which also carries its own sugar, can provide us with.
Table sugar raises blood glucose levels, which results in a peak of insulin in the blood, which promotes the accumulation of fat, especially if it is in excess and the person who consumes it is sedentary. Sugar should only provide a maximum of 5% of the kilocalories a person requires per day (whether table sugar or sugar hidden in food).
Is there “good” or healthier sugar and “bad” or less healthy sugar?
Sugar can be differentiated according to whether it is more natural or more refined by its origin, but none of them is healthy. Sugar, whether brown, refined, panela or mascabado, is an indispensable food in our diet.
The most advisable idea for sweetening is to use fruit pieces or spices such as cinnamon.
What everyday foods should we avoid?
Some foods that Nutrition specialists advise us to avoid are sugary soft drinks, cocoa shakes, cocoa powder sweetened to 75%, sweets, ketchup…
Other foods that are also dispensable, but can be taken occasionally according to traditions and family festivities, are dairy desserts, such as custards, creams, ice creams and pastries, but should be avoided on a daily basis.
Nutritious, low-sugar foods are good for our diet.
Choices should be made of products that are little processed and the more natural the better.
- Fruits have their natural sugar, but they are good for our diet because they provide vitamins, fiber and antioxidants.
- Whole grains (whole wheat pasta, brown rice, millet, quinoa…) contain slow carbohydrates and together with the fiber they contain will make glucose pass into the blood more slowly.
- Vegetables will provide us with vitamins, antioxidants and fiber.
- Legumes, fish, eggs and lean meat will mainly provide us with proteins, apart from vitamins and minerals.
- Extra virgin olive oil, nuts and avocado provide us with healthy fats and vitamins and antioxidants good for our body.
- To drink, with water we have enough, we must present it to us in pretty containers and glasses and to the temperature that more we fancy, it is possible to be flavored with citrus fruits, pieces of fruit and spices.
All these foods should be taken in the amounts needed by each person according to their physical activity, age, height, sex and work activity.