Get rid of sugar and fat! Limit sugar intake to 1 gram per kilogram of body weight

Beverages can also pose safety issues if they contain too much sugar. Recently, slightly obese children can often be seen on the streets and trams. It's easy to imagine that one of the reasons is excessive consumption of fruit juices high in sugar.

Each bottle (500 ml) of commercially available beverages such as cola, juice and soda contains about 50 grams of sugar and about 250 calories. If you drink this kind of beverage every day, eat potato chips or other high-calorie snacks, and then eat three meals a day, you will become a little fat and easily develop high blood pressure.

Therefore, calorie-free synthetic sweeteners such as acesulfame potassium, sucralose and aspartame are used indiscriminately in beverages. However, sugar is an important source of energy for the body and is by no means a "bad guy". Glucose, in particular, is the only source of energy for the brain. Therefore, you should never refuse sugar, but actively consume it. The problem is "overconsumption".

We eat three meals a day to get the nutrients carbohydrates, proteins, fats, vitamins, minerals and dietary fiber. Among them, carbohydrates, proteins and fats turn into calories. By the way, carbohydrates (containing sugar) and proteins have four calories per gram, and fat has nine calories per gram.

Carbohydrates and fats are the main sources of calories in the body and help maintain body functions. However, if you take too much, it will accumulate and not be burned off. At this time, carbohydrates will accumulate under the skin and in the internal organs in the form of fat. Of course, sugar is also a type of carbohydrate and will accumulate as fat. This is what causes obesity.

In addition, sugars such as sucrose (granulated sugar), fructose and glucose are absorbed from the digestive tract faster than starch, thereby raising blood sugar levels. Therefore, if excessive sugar intake occurs, blood sugar levels will rise rapidly.

Optimal daily sugar intake

So, how much sugars such as sucrose, fructose and glucose should we consume? Although there are different opinions on this point, the most reasonable view is generally that the average sugar intake should be less than one gram per kilogram.

For a woman weighing 50 kilograms, if she consumes 50 grams of sugar from beverages every day, it is equivalent to consuming 200 calories. The calories required by adult women a day are about 2,000 calories, so if they take in the other 1,800 calories through three meals, they will not have an excess of calories. This way you can fully achieve the optimal intake.

For children, it varies according to their age. Boys aged six to eight need 1,650 to 1,900 calories per day. Assuming you consume 20 grams of sugar from a beverage, that is equivalent to 80 calories. If you deduct the main meals and drinks and consume the rest through snacks, you won't have too many calories. This will also ensure optimal intake.

Therefore, if the average daily sugar intake is less than one gram per kilogram of body weight, the calorie intake will not be seriously excessive. This will not lead to obesity.

This article is from "Which Bottle Should I Drink" published by Jiuge Publishing House