How to include sugar in a healthy diet?

Sugar is one of the most common additives in ultra-processed foods that we buy and consume frequently. It adds a pleasant sweetness to our food, but unfortunately it has many negative consequences for our health.

What types of sugar are there?

When talking about sugar, it is important to distinguish between two types: “undefined” and “processed”. Sugar-free refining refers to whole foods that contain sugars in a natural way like fruits, vegetables, cereals and legumes that also provide us with nutrients.

However, processed sugar is found in many of the foods we buy. every day in our supermarkets, such as: white bread, soft drinks, sweets, crackers and in general any product labeled “low in fat”. We call this whole set ultra-processed, and these types of foods make us consume unnecessary amounts of sugar.

Why does sugar increase our appetite?

Let’s try to explain the process that our body undergoes when we consume more sugar than we should. When we exceed the Recommended Intake, there is a greater release of insulin from the pancreas. This is because insulin’s main function is to bring blood sugar back to normal.

So, when blood sugar rises violently, our body pumps massive amounts of insulin into the bloodstream. This increase causes an imbalance that causes blood sugar levels to drop, inducing appetite. This is when our body, instead of feeling satisfied or satisfied, it requires more food to calm the appetite. Encouraging the need to overeat.

Should you eliminate it from your healthy diet?

At the moment we will find different opinions. Sugar consumption and a healthy diet are not incompatible. Nothing happens to have it in our kitchen or eat it from time to time. But if you consume it regularly, then you should change the way you eat. Because over time, your pancreas will begin to weaken, ultimately threatening its ability to produce insulin and thus develop diseases such as diabetes.

So how do we control your consumption?

Like everyone else, the key is under moderation. Especially if your lifestyle requires a lot of energy, sugar can be very beneficial as fuel for your body. After exercise, your blood sugar tends to drop, leaving you tired and hungry.

Including just the right amount of unrefined sugar will raise insulin levels to a healthy level, which drives amino acids, muscle building blocks, and your muscles and body achieve optimal recovery. Check out our blog for helpful alternatives to snacks or breakfast, especially if, as we mentioned, you usually exercise or lead a fairly active lifestyle.

According to the American Heart Association, Maximum amount of added sugar you should consume during the day:

  • Men: 150 calories per day (36 grams or 9 teaspoons)
  • Women: 100 calories per day (25 grams or 6 teaspoons).

The best way to limit your daily sugar intake is to avoid ultra-processed foods. If we want to satisfy our sweet tooth, we can always change for products containing sugar from naturally, like fruits.

Not However, we are all different, so it sometimes takes some experimentation to find the right amount for each person, although the best general rule of thumb to take care of yourself is: Less sugar is better.

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