Why less sugar improves your health

Sugar is everywhere. In your soda, but also in your yogurt, your sauce and your cereal. Many people eat more sugar than they think. And that has consequences. A large-scale study clearly identifies the risks and provides concrete guidelines.

No benefits, but risks

American and Chinese researchers compiled as many as 8,601 studies on sugar and health. They published their findings in the British Medical Journal. They dealt specifically with free sugars: added sugars, honey, syrups and fruit juices.

Their conclusion? Free sugars provide no health benefits. However, they do increase the risk of obesity, diabetes, heart disease, gout, certain cancers and depression. Tooth decay is also more common with high sugar intake.

How much sugar are you allowed per day?

The researchers recommend limiting your intake of free sugars to no more than 25 grams per day. That's about six teaspoons. That's stricter than the World Health Organization's guideline, which recommends a maximum of 50 grams per day.

For soft drinks and sweetened beverages, including fruit juice, there is a maximum of 20 to 35 cl per week. Especially among children and teenagers, sugar intake is too high. So that is where the biggest gains lie.

Sugar is also where you don't expect it

Limiting candy and soda is a logical first step. But a lot of sugar is hidden in everyday products. Think fruit yogurt, ketchup, ready meals, breakfast cereals and certain sauces. Therefore, always read the label.

Small steps, big difference

You don't have to change your diet overnight. Start small. Choose water instead of soda. Replace sweetened yogurt with plain. And watch your groceries for added sugars. Every reduction counts.

More tips for a healthy lifestyle?

On our wellbeing page you will find more articles and tools around healthy eating, exercise and mental well-being. That way you work on your health a little bit every day.

source: doktr.be