First, we need to know that sugar, present in fruits, vegetables and dried fruits are beneficial for our body with moderation. Many people fall for the trick that is healthy, but is it not. For example, a medium banana has an average of 14,43 gram of sugar, it means that 3 bananas and a half (50.5 gram) would complete our daily sugar intake.
However, we need to reduce the amount of processed food and added sugar in teas, coffees, juices or milkshakes. We need to be careful and start with the reading of the nutritional information, if we find sucrose, fructose, dextrose, glucose, cane sugar, etc. it’s better to look for other healthier option. The World Health Organization suggest that our sugar consumption don’t go over 50 grams per day or 10% of total calorie intake.
About calories, we need to know that protein has 4 kcal per gram, carbs 4 kcal and fat has 9 kcal. As an average 2000 kcal should consume an adult and, from the opinion of the experts the distribution, for a balance diet, is: 50-55% of carbs, 30-35% of fats and 10-15% of protein.
We need to understand that the high consume of sugar endangers quality of our diet, because it increases the number of calories that come from the sugar and it has not specific nutrients. This consumption level can provoke us certain problem as diabetes, overweight and obesity, apart from cardiovascular diseases.
