The World Health Organization (WHO). Recommended that a person’s consumption of sugar, should not exceed 10% of the total energy consumed per day. 10% of the daily consumed energy means about 50 grams of sugar for the average person. It is important to follow these recommendations because excessive sugar intake is associated with many health problems such as:
High blood lipids, which in turn contributes to high cholesterol and clogging arteries and blood vessels.
Decreased dental health: high risk of tooth decay.
High risk of heart disease.
Weight gain, especially in the abdomen.
Increased risk of fatty liver disease.
High risk of diabetes and insulin resistance.
But according to the Nordic Council of Ministers. Carbohydrates give health effects and it affects the body differently by the type of carbohydrate and nutrient sources. The carbohydrate intake should be between 45-60% and the intake of dietary fiber for adults should be at least 25-35 grams per day and the intake should be increased by age until reaching adulthood. The recommended Carbohydrates which inhibit chronic diseases are those found in fruits, legumes, whole grains, vegetables, seeds, and nuts. In addition, fiber can reduce the risk of constipation, counteract colon cancer, vascular diseases, type 2 diabetes, and maintain body weight. Sugar should be used sparingly, it should be less than 10% of total carbohydrate absorption.
Finally, we should understand the importance of fiber in our diet. Because of the fiber in the food which retains the sugar in our intestines and gives it to us slowly. So it doesn’t shock our body with high doses of sugar. Sometimes there is some food that has less fiber but they are nutritious, in this case, we can eat it at a moderate dose. Sugar is found in many foods and beverages. The most dangerous sugar is processed sugar because that one has empty calories. So it is important to read the food label before buying anything and check its sugar levels to keep your health and safety. In the next articles, we will discuss what type of sugar is the best for our health.