How to limit your sugar intake

March 13, 2023 People's Journal 119 views

OBESITY and eating sugary foods are among the factors of diabetes. As your age progresses, so do your health numbers – blood pressure, (bad) cholesterol, sugar and uric acid.

So, why do people get diabetes? Simply because they exceeded the limit from the foods they ate.

Did you know that a limit is set to 25 grams of sugar a day to keep you from crossing the borderline? This number seems to be impossible because all the processed foods we eat contain sugar.

These 25 grams is equivalent to about six teaspoons, less than typically found in a can of regular soda, which contains about 40 grams of sugar. How many softdrinks you consume in a day?

On average, a person can consume about 3 pounds of sugar each week. Right now, it’s hard to know what naturally occurring sugar is and what has been added by the manufacturer.

To find the amount of calories from sugar in a product, multiply the grams by 4. For example, a product containing 15 grams of sugar has 60 calories from sugar per serving.

Don’t fret, you can drink soda but only 1/2 can of soda per day. Or try these meals to keep your sugar intake at optimum level.

* Breakfast. 1/2 medium banana (seven grams of sugar), one cup of coffee (0 g); 1-ounce low-fat milk (two grams of sugar); one teaspoon of sugar (4 g); 1/2 cup cooked instant oatmeal (1 g). Total: 14 grams

* Lunch. Two slices of chicken (one gram); two slices cheddar cheese (4 g); three lettuce leaves (0 g); one tablespoon light mayo (0 g); 2 slices whole wheat bread (2 g). Total: eight grams

* Dinner. Small baked potato (one gram); grilled chicken breast (0 g); 1/2 cup canned green beans (2 g). Total: three grams. In all, you get 25 grams.

This is achievable if you limit your soda intake and other scary foods from fastfood restos.