- July 18, 2015
- Posted by: Melissa Albers
- Category: Articles, Detox Diet, Food Trends, Nutricion and Diseases, Weight Loss
How many grams of sugar per day to lose weight? Is there a recommended amount of sugar per day? And is there a healthy amount of sugar per day or should you avoid it sugar completely?
Is sugar bad for you?
Another for different types of sugars is carbohydrates. Carbohydrates are also called ‘sugar’ and are a source of energy for our body, in addition to proteins and fats. The word ‘sugar’ in this article means sugar like white sugar, brown sugar, cane sugar, etc. Carbohydrates come in different forms: fructose (also in fruit), glucose (including biscuits, sweets, sauces), galactose, sucrose (regular sugar), lactose (milk- and milk products), maltose and starch (bread, pasta, crackers, potatoes, rice, etc.).
Many products contain (added) sugar, including yogurt, juices, granola bars, ketchup, sauces, meats, breads, snacks, etc. Just look at the ingredients on the packaging and look for the words like glucose, starch, lactose, fructose, galactose and sucrose. It’s all sugar!
But the question is: is sugar bad for you? The different types of sugars can be divided into ‘slow’ and ‘fast carbohydrates. These all have a different effect on your body. ‘Slow carbohydrates’ are better for you than ‘fast carbohydrates’. In the end, our body converts all types of carbohydrates (sugars) into glucose. But the speed in which this occurs is important. The faster the conversion of the type of sugar into glucose, the worse it is for your body. This has to do with fluctuations in your blood sugar levels. The more intense the peaks in blood sugar, how more it affects your health negatively.
Is there a healthy amount of sugar per day?
Vegetable, fruit with skin, legumes (e.g. beans, chickpeas, lentils, etc.) and whole grains such as quinoa, brown rice, whole wheat bread, etc. contain slow carbohydrates and are often called “unrefined or complex carbohydrates’. Because of the relatively high fiber content of these foods, the body needs more time to digest them. As a result, you avoid big fluctuations in your blood sugar levels and you feel full for a longer period of time. ‘Fast carbohydrates’ are often ‘refined sugars’. These are industrially processed carbohydrates, which don’t contain any good nutrients anymore. They are also called empty carbohydrates because they contain no nutrients. Examples of these types of sugar are all types of sugar (including white sugar and brown sugar), jam, candy, soda, cookies, white bread, white pasta and potato chips. These so-called rapid carbohydrates will be directly absorbed into the blood, causing a massive insulin peak and chances are big that these sugars are immediately stored as fat tissue in your body. Knowing this, makes you probably wondering whether there is a healthy amount of sugar per day anyway…
How many grams of sugar per day?
Many products thus contain some form of sugar. Also fruit (fructose). But this does not necessarily mean that fruit sugars are unhealthy sugars. What is important to know what nutrients, besides sugars, are naturally occurring in food. During the digestion of sugars some issues are very important to know:
- During the sugar digestion, the body uses vitamins, minerals and trace elements.
- The speed in which sugars can be incorporated into you blood and body cells is partly dependent on the type of sugar and the fiber content of the food product (the less processed, the better).
- The amount of sugars that you eat per serving and per day.
In general, fruit sugars from fruits that you eat with their skin are healthier for you than e.g. a glass juice, soda or a cookie. Fruit with skin contains vitamins, minerals and dietary fiber. This is in contrast to the above-mentioned foods that do not contain these nutrients. Fructose is unhealthy if you eat it in the form of processed (refined) sugar.
So how many grams of sugar per day is healthy? Not all carbohydrates are unhealthy. They are, in addition to fats and proteins, a source of energy for our bodies. It is mainly the processed (refined) sugars that cause health problems. Naturally your body does not need any processed sugars at all! Only your brains need a little glucose to function. This glucose can be easily created by your body itself from complex carbohydrates and, if necessary, also from proteins.
Try to avoid refined sugar as much as possible or, preferably, to avoid these sugars complete. Because without sugar food is really healthy and tastier!
How many grams of sugar per day to lose weight?
The answer to the question ‘How many grams of sugar per day to lose weight?’ is easy. Stop eating it and your weight will drop immediately! For every gram of sugar you eat less, your body will get more lean and healthy.
Healthy eating without using sugar does not have to be difficult. Choose only raw, complex carbohydrates (also called slow carbohydrates), avoid any form of refined sugars and eat plenty of protein and fat. By choosing natural, unprocessed foods, you are in the right direction. Need inspiration? Take a look at our recipes.