How to reduce sugar consumption? – The Economic Journal

How to reduce sugar consumption? - The Economic Journal

The World Health Organization (WHO) has issued a new recommendation on the consumption of sugar-free products, warning that they contain an increase in caloric intake, so they advise the consumption of other products with more adequate calories.

In this recommendation, WHO has indicated that sugar should not contribute more than 10% of daily calories (in both children and adults). That is, in a diet of 2,000 calories, would be about 50 grams of sugar, the equivalent of about 12 teaspoons of coffee. For children, consumption should not exceed 37 grams on a diet of 1,750 calories.

What are sugar free products?

The WHO states that they are monosaccharides (such as glucose and fructose) and disaccharides (such as sucrose or table sugar), which add to the sugars naturally present in honey, syrups and fruit and concentrate-based juices, explains Elena Gascón Villacampa, Official of Nutritionists in Spain.


Although sugar fulfills some important functions in our body, such as activating essential energy for daily activities, it is essential to know the negative effects that excess glucose can have on the body.

  • Increased weight, or obesity, which can result in hypertension, diabetes, high cholesterol, among other cardiovascular problems;
  • Dental caries, because the bacteria of the mouth are fed by sugars that turn into acid and that can damage the enamel;
  • Uncontrolled hunger. Daily consumption of sugars implies that resistance to leptin is created, that is, resistance to an agent that controls the sensation of hunger.
  • Chronic kidney failure, if you follow a diet of excess sugars, will eventually begin to detect the presence of albumin in the urine. This tells us that the kidney is producing flaws.
  • Addiction or addiction.

Where to start?

  • Do a progressive reduction of sugar, instead of opting for a sudden reduction, so that your taste becomes accustomed to the change;
  • Reduce the addition of sugar in yogurts and beverages (coffees and teas);
  • Reduction of consumption of sweets, pastries, cakes and milkshakes;
  • Be aware of the labels of the products and the ingredients that they integrate. It is advisable to avoid aspartame, glucitol, acesulfame K or glucose and fructose syrup

How to replace the use of sugar?

  • Dried and / or fresh fruits are a good alternative to use in cooking due to natural sugars, fiber, vitamins and minerals.
  • Use spices and seeds, such as nutmeg and cinnamon, which have a slightly sweet taste and can be used for beverages such as coffee, tea or milk.
  • The coconut vegetable drinks and the almond, provide a mild sweetness;
  • Coconut oil also has a slight sugary taste that is transferred to the food in which it is cooked. Can be used to replace other oils and butter.

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