JAKARTA - Living without sugar is certainly not the life you want to live. But consuming too much sweet food also has consequences. Namely a higher risk for various diseases such as type 2 diabetes and heart disease.
Still, maintaining sugar intake is often easier to say than done. Therefore, VOI, citing the Livestrong page, Thursday, July 27, revealed the secret of dietists regarding how they manage daily sugar intake for optimal metabolic health.
An important note: discussions about sugar here refer to additional sugar, not natural sugar.
Drinks containing artificial sweeteners can damage the body, according to the Centers for Disease Control and Prevention. For example, in 17 ounces of cabbage drinks contain an additional 55 grams of sugar. More than twice the additional amount of sugar recommended in a day.
Nutrition experts say that one of the simplest ways to reduce the consumption of sweet drinks is to reconsider the drinks to drink.
"Choose a drink without sugar or calories. If you want a drink that has taste, try adding fresh clothes and fruit pieces and make it an infused water," explained Marina Chaparro, RD, CDE, a certified diabetes educator.
In addition to infused water, you can replace your desire to consume sweet drinks by drinking a glass of fruit smoothie. Mixing smoothies with cow's milk, milk without sweeteners, or water can help stabilize blood sugar.
And remember, any natural sugar fruit or source does not 'only' provide natural sugar. But it also contains other important nutrients. In the case of fruits and milk, for example. These two ingredients provide vitamins and minerals such as vitamin C, vitamin D, calcium, and fiber.
Although sugar-free foods can help you reduce calories, research shows excessive consumption of these products can disrupt glucose metabolism. So that it has a negative impact on the composition of the gut microbiome. As a result, the desire to consume sugar actually increases over time.
"The answer is not to replace sugar with 'free sugar' products, but to change habits and mindsets to start enjoying more food with natural sugar than additional sugar. Also, providing space to enjoy foods that we like in a balanced way," explained Chaparro.
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Combining sweet foods with fat-free protein and healthy fat helps slow the rate of glucose entering the bloodstream. The slower glucose enters circulation, the less energy spikes it experiences, the lower the chance of developing insulin resistance over time.
"When I eat sugar, like the black chocolate I eat every day, I combine it with walnuts or other nuts," said Chaparro.
Consider eating your favorite cake with plain yogurt grounds for protein or eating dry apricot with cheese for fat.
No need to calculate every additional gram of sugar that enters the body. It is enough to determine the reference for the maximum amount of sugar consumed every day can help you control sugar consumption. And it is also important to assess the nutritional label. For example, if the strawberries yogurt to be purchased serves 22 grams of additional sugar per serving. This then takes most of your additional 'tah' for the day.
Chaparro said he noticed labeling and looking for food or drinks containing 5 to 6 grams of sugar per dish. The daily sugar consumption limit is 24 grams for women and 36 grams for men. You can determine the daily limit referring to this value.
Cooking seasonings such as tomato sauce, salad sauce, and pasta sauce also contain artificial sweeteners.
"Tomat is fruit and contains about 4 to 5 grams of natural sugar per serving," said Rachel Brief, a dietist at Culina Health.
"But because tomatoes are very acidic, most brands will add extra sugar to the sauce to balance acidity. I recommend choosing a brand of tomato sauce with zero additional sugar to help keep total sugar consumption low."
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