How Much and the Importance of Controlling Sugar Consumption

Hallo GBM Friends....!!! Do you know how much sugar is contained in sugar which triggers the emergence of many diseases, here we tell you.

In today's modern world, sugar is often an addition to our daily diet without realizing it. Sugar, a simple carbohydrate compound that provides a sweet taste, is often found in various foods and drinks. However, excessive sugar consumption can have a significant impact on our health. Understanding the link between sugar and health is essential to controlling our daily sugar intake.

Excessive sugar consumption has been shown to be closely related to a number of chronic diseases. For example, type 2 diabetes mellitus is one of the most common health conditions associated with uncontrolled sugar consumption. Continuously elevated blood sugar can force the pancreas to work harder to produce insulin, which can ultimately lead to insulin resistance and diabetes. According to data from the World Health Organization (WHO), more than 422 million people worldwide suffer from diabetes, many of which are the result of a diet high in sugar.

Apart from diabetes, obesity is also often explained as a result of excessive sugar consumption. Added sugar often contains high calories without sufficient nutritional value (empty calories), which can trigger weight gain. Several studies show a significant association between increased sugar intake and an increased risk of obesity. As an illustration, a study published in the journal Nutrition shows that people who consume sweet drinks regularly have a higher risk of obesity of up to 60% compared to those who rarely consume sweet drinks.

Even more surprising, excessive sugar consumption also contributes to heart disease. Research published in JAMA Internal Medicine shows that people who get 17% to 21% of their calories from added sugar have a 38% higher risk of dying from cardiovascular disease than those who keep their sugar intake below 10% of total daily calories.

Therefore, awareness about the dangers of uncontrolled sugar consumption is an important first step in promoting a healthy lifestyle. By starting to limit sugar intake, we can reduce the risk of serious illness and enjoy a healthier life.

Recommended Sugar Consumption Limits from Health Organizations

Leading health organizations such as the World Health Organization (WHO) and the Indonesian Ministry of Health have clear guidelines regarding daily sugar consumption limits to maintain public health. WHO recommends that daily added sugar intake not exceed 10% of total daily calories. For someone consuming about 2,000 calories per day, this equates to about 50 grams of sugar or roughly 12 teaspoons.

WHO recommends even stricter limits, namely below 5% of total daily calories, which means sugar consumption should be no more than 25 grams per day for more significant health benefits, including reducing the risk of obesity and other nutrition-related diseases.

Meanwhile, the Indonesian Ministry of Health recommends a maximum limit of added sugar consumption of 25 grams per day for adults, or around 6 teaspoons. These guidelines align with WHO recommendations to reduce the risk of chronic health conditions such as type 2 diabetes, heart disease and dental caries.

Apart from adults, there is special attention to children. Health organizations recommend that children should consume less sugar than adults. For example, the American Heart Association (AHA) recommends that children between the ages of 2 and 18 should not consume more than 25 grams of sugar per day.

The reasons behind this recommendation are quite clear and based on scientific research. Excessive sugar consumption is closely related to an increased risk of obesity, type 2 diabetes and various cardiovascular diseases. By reducing the portion of sugar in the daily diet, it is hoped that people can enjoy a better quality of life and a brighter health future.

Tips for Controlling Sugar Consumption in Daily Life

Controlling daily sugar consumption can be an important step to maintain health. One effective way is to learn how to read food labels. Pay attention to the nutritional information on the product packaging, especially the part that shows the sugar content. Sugar is often listed under various terms such as sucrose, fructose, or corn syrup. Understanding these labels helps you subconsciously avoid products with high sugar content.

Replacing sugar with natural sweeteners or healthier alternatives is another strategy you can try. Stevia, for example, is a natural sugar substitute that contains no calories. Apart from that, choosing fresh fruit or dried fruit without added sugar can be a solution to satisfy your sweet cravings without increasing your sugar intake. Using honey or maple syrup in limited quantities can also be an alternative.

Preparing your own food can help you monitor the amount of sugar you use. Cooking at home gives you complete control over the ingredients used. Try reducing or even eliminating sugar from your favorite recipes and see how delicious food tastes without added sugar.

Some people who successfully reduce their sugar consumption also report various health benefits such as increased energy, weight loss, and better blood sugar control. For example, Andi, a 35 year old employee, managed to reduce his consumption of sugary drinks and started to feel more energetic and less tired. Testimonials like this can provide additional motivation for those of you who want to start or continue the journey of reducing sugar in your daily diet.

By implementing these tips, it is hoped that it will be easier for you to control your daily sugar consumption and experience long-term health benefits. From reading food labels to choosing healthier sugar substitutes, every small step you take can have a big impact on your health. Healthy greetings from us at RSU Grha Bhakti Medika for you GBM friends.