Lactose Intolerance
05/08/2024
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We even have a holiday (AKA ramadan) in his name. Sweet, candy, chocolate, we can’t stop ourselves. Although our sugar consumption increases during the holidays, we generally consume more sugar than necessary. From the sugar we put in our tea, the sweeteners in ready-made foods, and the desserts we eat after dinner.
According to studies, daily added sugar has no benefit for health, and according to the recommendation of the American Heart Association, it is recommended that women should not consume more than 25 grams (6 teaspoons) and men should not consume more than 36 grams (9 teaspoons) of added sugar per day
Sugar is naturally found in plants. Many foods we consume naturally already contain sugar. Refined sugar is also produced by extracting and processing the sugar found in certain plants. Therefore, it would be best to separate sugar as refined (processed) and natural sugar.
Glucose, fructose, galactose, lactose and sucrose are sugars naturally found in plants. White sugar, brown sugar, and corn syrup are refined sugars.
Sugar has no nutritional value. There are 400 calories in 100 grams of sugar, which is considered empty calories. 99.98 grams of 100 grams of sugar is carbohydrates.
Sugar is essential for the body. However, it is a known fact that excessive consumption of natural or refined sugar is harmful to health. According to research conducted in 2008, an average person consumes about 30 kg of added sugar in a year. This is equivalent to 75 grams (20 teaspoons) of 310 calories per day.
Fruit juices were not taken into account in this study. Excessive sugar consumption is one of the underlying causes of many diseases such as obesity, type 2 diabetes, heart diseases, some types of cancer, tooth decay and fatty liver.
Insulin is one of the most important hormones in our body and is used to regulate blood sugar. It is necessary for the sugar in the blood to enter the cell and be converted into energy. Studies have shown that excess sugar intake causes an increase in insulin resistance and this leads to an increase in blood sugar, resulting in many diseases such as type 2 diabetes, obesity and heart diseases. (1)
Excess sugar consumption and calories taken are stored as fat by the body. Fat in the body causes excess fat on the liver and related liver diseases. (2)
Studies have shown that excessive sugar consumption increases the risk of pancreatic cancer. (3)
Since sugar is direct carbohydrate and empty calories, it is a food source that can be easily digested by bacteria in the mouth. It causes rapid proliferation of bacteria and deterioration of oral and dental health.
It is not easy to answer this question. Because this situation can vary from person to person. Some people can tolerate excess sugar consumption due to the difference in lifestyle and metabolism, while others should not use any added sugar at all.
According to the American Heart Association (AHA) (4), the maximum amount of added sugar you should eat in a day is:
Men: 150 calories per day (37.5 grams or 9 teaspoons)
Women: 100 calories per day (25 grams or 6 teaspoons)
However, another study (5) recommends that people limit their added sugar intake to less than 10% of their daily calorie intake. For a person eating 2,000 calories a day, this corresponds to 50 grams of sugar.
As a result, if you lead a healthy and active lifestyle, you will likely burn these recommended amounts of sugar without harming you.
However, it should be underlined that there is no need for added sugar in a healthy diet.
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