How much sugar is healthy per day: Everyone likes to eat sweets, but nowadays the risk of diabetes has increased so much that people have started fearing sweets. Still, there are many people who have such a craving for sweets that they cannot live without eating sweets every day. While many people do not eat sweets daily, they do take sugar in the form of sugar, jaggery or sugar substitute. But do you know how much sugar you should take in your daily diet? After all, how many spoons of sugar, jaggery or sugar is safe for health to consume daily? So let us know..
ICMR-National Institute of Nutrition has recently released Dietary Guidelines for Indians 2024. In which the amount of sugar intake in a day has also been fixed for Indian people. It has been said in these guidelines that if you consume more than this prescribed quantity of sugar daily, then it is not good for your health and its adverse effects can even cause serious diseases like diabetes.
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According to the guidelines, if a person consumes 2000 calories of food in a day and consumes more than 5 percent sugar of this energy intake, then it is called high sugar. A person should not take more than 25 grams of sugar in a day. If we understand this in simple language, then including more than 2 tablespoons of sugar in the daily diet can be harmful. It was said in the guidelines that WHO is also thinking of revising its old recommendations on sugar consumption and may recommend bringing it down to 25 grams per day.
Removing added sugar completely is beneficial
Guidelines say that added sugar includes things like sugar, jaggery, honey, glucose, fructose, dextrose, sugar syrup etc. If you want to be healthy, then try to completely remove this added sugar from your daily diet. Because they contain calories but do not contain vitamins, minerals or fiber.
Natural sugar is safe
Dietary Guidelines 2024 say that natural sugar is found in fruits along with single sugar molecules like glucose, fructose etc. Whereas sucrose and lactase consisting of two simple sugar molecules are found in milk etc. In such a situation, using natural sugar in the diet is both safe and beneficial.
Artificial sweeteners also have side effects
As far as sugar substitutes or artificial sweeteners like saccharin, aspartame, alcohol etc. are concerned, they contain low calories but studies show that their use for a long time can cause diseases like obesity, hypertension and diabetes. Therefore, children, pregnant women and lactating mothers should avoid them.
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Tags: blood sugar, Diabetes, Health News, ICMR, Sugar
FIRST PUBLISHED: May 10, 2024, 18:14 IST