2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Salt and sugar are spices that are inevitably present on our table. However, when taken in large amounts, they increase the risk of heart disease and contribute to weight gain. To prevent this, it is good to reduce salt and sugar intake to acceptable levels.
Permissible daily doses vary from country to country, but there is no significant difference. It is accepted that a person can consume between 2 and 3 grams of salt per day, as well as up to 12 teaspoons of sugar.
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Large amounts of salt in the diet inevitably contribute to high blood pressure, increase the risk of cardiovascular disease, cause water retention, and in some people lead to bloating.
The daily dose of salt, which is recommended by specialists, is 3 grams. It should be divided between the three main meals, which makes one gram of salt per meal. If you make snacks, these three grams of salt will have to be divided into more. It is allowed to transfer a certain amount of salt from one meal to another.
Sugar
In addition to the sugar we add to our coffee and pastries, the daily dose of sugar also includes natural sugar - the one found in fruits, some vegetables and dairy products. It is combined with a whole food package of vitamins, minerals, proteins and antioxidants.
An overdose of anything is not recommended, but natural sugars are not a problem. The danger comes from foods with added sugar such as candy, pasta, soda and processed foods. In most cases, these products have less or no nutrients and more calories.
Excessive consumption of sugar leads to weight gain and increases the risk of metabolic syndrome - the precursor of diabetes. The daily dose recommended by experts should not be more than 15% of total calories. The average daily calorie intake of a healthy person is about 2000 calories a day.
That makes about 200 calories of sugar or 12.5 teaspoons. Recently, there has been talk of reducing this dose to no more than 6 teaspoons of sugar for women and no more than 9 for men.
We usually forget to look at the label of the products we buy. However, the amount of salt and sugar is indicated there. However, most labels do not distinguish between added and natural sugars. And ingredients such as sugar cane, high fructose corn syrup, crystalline fructose, dextrose, molasses and others are also a type of sugar.
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