Posts Tagged ‘sugar and weight loss’

Beware of Sugar Ingredients in Food

Have you ever imagined how much intake of sugar you eat in a day? In addition to drinks like tea or coffee that makes you have to add about 2 teaspoons of sugar, you actually consume extra sugar in the form of food and other beverages. Call for example, soft drinks, soy sauce, cookies, or side dishes that require sugar to make it delicious. In fact, we have special limits for the consumption of this sugar.

According to the American Heart Association (AHA), most women should not consume more than 6 teaspoons per day, or 100 calories, the sugar is added to food during the cooking process or when served at the table (like adding soy sauce). For men, limit sugar intake is 9 teaspoons, or 150 calories.

Instructions from the AHA do not include consumption of sugar from fruit, vegetables, or dairy products that have sugar. As an illustration, 226 grams of fruit-flavored yogurt with already contains 6 teaspoons of added sugar. Low-fat chocolate milk with the same size contains 4 teaspoons of sugar. A cup of cold cereal contains whole wheat 3 tablespoons sugar.

Because sugar is not being seen in a variety of foods and beverages, people feel have normal intake of sugar. Suddenly, they become obese because the excess sugar. To overcome this problem could not simply by reducing the portion of sugar in tea or coffee servings. “I do not want people to think that if I reduce how many spoons of sugar, I was very healthy,” said Wahida Karmally, nutrition director of the Irving Institute for Clinical and Translational Research, Columbia University.

Be careful with soft drinks

From all the types of foods and beverages that often we enjoy, soft drinks are the highest sugar content, followed by candy, cakes, cookies, and pies. Soft drinks with size of 340 grams, contains 8 teaspoons of sugar! This means that, with just one drink you’ve exceeded the permitted limit for daily intake.

We cannot deny that the sugar is necessary to improve the taste of food. “But if you feel you cannot live without the usual amount of sugar you consume, and then you need to do is to increase energy demand,”

To balance the intake, we need to move, exercise. The man at the age of 20 years who used to walk 4.8 km every day can consume 288 calories, or about 18 teaspoons of added sugar. The data show that made extra sugar is what makes Americans consume too many calories, the amount of calories left over after we eat food that is needed to meet nutritional needs. “If you eat extra sugar to excess, you will heap of calories, which eventually causes weight gain,”

On average, most women need about 1,800 calories a day (men around 2200 calories). If your hobby to have soft drinks, you could spend a day quota of calories from soft drinks alone, but of course there is no nutritional value whatever you get.