New WHO Guidelines For Sugar Intake By Adults And Children

New WHO Guidelines For Sugar Intake By Adults And Children


We know by now that we need to eat the right foods, need to work out, and do stuff that is healthy for us. Because maintaining good health does not happen by accident, it requires work and smart lifestyle choices. But sometimes when we wake up at 6 am to hit the gym before work or shunning the donuts in breakfast, it’s easy to lose sight of for what are we doing all these. So here are some top articles choices that can keep you motivated to lead a healthy lifestyle and keep diseases at bay.

New WHO Guidelines For Sugar Intake By Adults And Children

Recently, WHO (World Health Organization) has recommended to reduce intake of sugar for all the people, including adults and children. Previously the recommended intake of sugar was higher than current recommendation. In fact WHO has recommended sugar intake to be reduced to half the current recommendation.

The new WHO recommendation of sugar intake is less than 10% of total calorie intake and the ideal target should be below 5% of total calorie intake from sugar. For an average adult, the 5% of total calorie intake accounts to approximately 25 grams of sugar (approximately 100 calorie) or about 6 teaspoonful of sugar.

The suggestion/recommendation is for sugar (which include mono-saccharides such as glucose, fructose and di-saccharides such as table sugar, sucrose) and do not count only sugar or glucose.

WHO published the draft guidelines for daily sugar consumption for adults and children after analyzing lots of scientific data on consumption of sugar and how it relates to excess obesity, chronic non communicable diseases and tooth decay in adults and children.

When we eat excess sugar or carbohydrate (or even protein), than we actually need, it get deposited as adipose tissue and lead to obesity. Obesity is one of the most important factor in causation of chronic non communicable diseases.

Some facts about our sugar consumption:

it is not easy to calculate the exact amount of sugar we consume daily. However, by knowing few important facts it can become easier to know how much sugar you may be consuming daily. Most of us consume sugar without actually knowing that we are eating sugar. Most of the sugar we eat is actually “hidden” from us, especially in the processed food. Sugar is added during manufacturing, cooking, or by the consumer while eating in the form of fruit juice, syrups, fruit concentrate etc. For example, one tablespoonful of ketchup (tomato or any other ketchup) contains approximately 4 grams of sugar and a single can of sugar sweetened soda may contain as much as 40 grams of sugar (10 teaspoonful of sugar and daily recommendation is 6 teaspoonful of sugar), which is much more than the recommended daily sugar consumption limit for adults. So, next time when you grab a sugar sweetened soda, think twice, before gulping it down your throat. These are just few examples of hidden sugar present in most processed foods. It is therefore important to read the labels carefully before buying a food product from your nearest supermarket or grocery store.

One more point the author would like to highlight, do not get confused by term sugar. Sugar means only and di-saccharides and not complex carbohydrates we get from whole grain or cereals. We must consume adequate quantity of complex carbohydrates in the form of whole grains and cereals, such as whole wheat bread, brown rice etc.

 

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