The sugar you choose for your consumption and the amount in which you do it is what can affect your physical health and your performance. What sugars are good will be determined by the type of diet being followed.
Cristina Tesare
Sugar can be considered good or bad depending on its origin; the sugar extracted from lactose in milk, fructose from fruits and vegetables, or honey is good because it retains its natural form and is also not adulterated. In the market, we find products as processed foods that go through a chemical process that alters their nature that turns them into free sugars.
During this manufacturing process (in factories or industries), technology plays an important role that reduces a product`s acidity and helps it maintain its conservation. When this occurs, natural products lose nutrients such as fiber, vitamins, and minerals necessary for the functioning of our body.
The World Health Organization (WHO) recommends not exceeding 10% of the total caloric intake of free sugars (or even 5% if considering better health benefits) because when glucose (sugar accumulated in the blood) increases the risk of cancer.
For this reason, it is essential to know the quantity of your sugar consumption, and the WHO ensures to calculate the maximum daily recommended for each person. The amount of energy recommended, considerating the age, physical activity, and gender of the person.
Following the intake of a well-balanced food, glucose enters the bloodstream completely in around thirty minutes to an hour.
However, the World Health Organization recommends a maximum of 25 grams per day (5 dessert teaspoons). For consumption of about 2,500 kcal/day.
The sugars that are good for your body are those that are extracted naturally and intrinsically, such as:
- Fruits and beans.
- Vegetables.
- Nuts and seeds.
- Grains and corn.
- Fish or fresh meat, or that has been dried, frozen, or ground.
- Unflavored milk and water.
What sugars are good will be determined by the type of diet being followed.
These sugars help you maintain a healthy diet that provides you with just the vitamins, minerals, fibers, and fats that the body requires. So we share some tips that you can apply from today:
Buy fresh products with a low glycemic index such as vegetables, fruits, fish and shellfish, nuts, olive oil, among others.
Eliminate soft drinks since their high sugar level alters blood glucose. You can choose to drink water, tea, herbal teas, coffee; without adding sugar.
Avoid using sauces and dressings; now season your dishes with tomato sauce or natural mayonnaise; made at home.
Include fresh fruits or yogurt in your meals; you can also take pure chocolate to give your body sugar but in an organic way.
Choose whole foods at the grocery store, as they contain less sugar than skimmed foods.
Fruit juices contain more calories than whole fruit, even if they are natural. So choose better to buy whole fruit and prepare it at home.
Cereals contain many sugars; you can substitute them for oats or spelled flakes without sugar.
When going to the supermarket, keep in mind what should not buy. Plan your menu and buy what you need while your body adapts to stay healthy and free of excess fat or glucose.