Last updated on October 23rd, 2022 at 10:13 am
How much sugar you should consume a day? Saying no to that piece of cake and not eating your favourite sweet for days is difficult. Sugar is addictive and you have to agree to this. But being aware of the fact that sugar is not less than a devil for our healthy lives, some of us avoid eating sugar on occasions we can. But is sugar that bad that we should deprive ourselves of it completely?
How much sugar you should consume a day?
Quick Jump Table
In this article, we tell you the amount of sugar you can have daily. People don’t realise, but it’s not only white sugar that you end up consuming, but there are a lot of hidden sources of sugar. For example, one teaspoon of ketchup has one teaspoon of sugar. The sugar intake recommendation, according to FDA, should be only 10 percent of your daily calorie intake.
But the World Health Organisation has reduced this percentage from 10 to 5 per cent. For an adult who has a normal BMI, WHO recommends only 6 teaspoons of sugar, which is 25 grams to be exact. All the above recommendations are for added sugars.
What is the difference between added and natural sugar?
Added sugar is processed sugar, white granules or honey. You put these on the top of your oatmeal and other foods to make them sweeter. Added sugars are commonly found in packaged foods, like healthy diet bars, candy, and cookies.
Doctors are usually concerned about these added sugars and not the naturally occurring sugar. The sugar present in fruits, veggies, dairy and whole grains is called natural sugar. These foods items have less amount of sugar and also have other additional health benefits.
Though both the type of sugars similarly affect your body but added sugar is easily broken down by your body, making your sugar levels rise rapidly.
What happens when you eat too much-added sugar?
Having too much sugar can lead to many problems, ranging from tiny to severe ones. It can lead to trouble in concentrating, mood swings, sudden drop and rise in blood sugar level, inflammation in your body, weight gain and chronic illnesses like heart problems and diabetes.
If your blood sugar is too high for too long, it can cause serious health problems. It’s something to be careful of whether you have diabetes.
Learn about insulin test
What will happen if blood sugar levels are high?
Your doctor will tell you what your target range should be and what to do if your levels aren’t in that range. If you have diabetes, you’ll need to check your blood sugar, also called glucose, to know if it’s too high, too low, or meets your goal. The problems that high blood sugar can cause happen. The sooner you get your levels back in line, the better.
High blood sugar signs and symptoms
The signs can include:
- Feeling thirstier than usual
- Blurred vision
- Having to pee more often
- Feeling hungrier than normal
- Numb or tingling feet
You might also feel more tired than usual, get infections on your skin, or notice that cuts and sores take a long time to heal. Inform your doctor if you have any of these symptoms.
High Blood Sugar Level Complications
High glucose levels can affect you from head to toe. If they’re out of control for a long time, you could have some or all of:
- Heart disease or heart attack
- Kidney damage
- Nerve damage
- Eye damage
- Skin problems
What to do if I have high blood sugar level symptoms?
Pick up the phone if your blood sugar is high and book your blood sugar test at the nearest pathology laboratory.
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