How much sugar should you eat daily? Science tells us when it hurts

Excess can contribute to diseases such as diabetes, gout, obesity, high blood pressure, heart attack, and stroke. Study reveals how much to take safely

When it comes to sugar, the magic number is… 6! There are a lot of teaspoons, ii A new study published in the British Medical Journal, we can consume every day to sweeten meals and avoid the risk of 45 different diseases, including diabetes, heart problems and depression. But exactly what does that mean Limit to 6 teaspoons of sugar per day?

When sugar is bad

The World Health Organization (WHO) recommends that added sugars should not exceed 10% of daily calories. Based on this assumption, a group of researchers conducted a review umbrella To assess the validity of previous studies on dietary sugar consumption and its effects on health: In all of the 73 studies considered, plenty of evidence emerged. Excess sugar can contribute to diseases such as diabetes, gout, obesity, high blood pressure, heart attack, and stroke And in some cases even al cancer. Not to mention such problems Asthma, tooth decay and depression.

sugary drinks

The researchers found that, too Drinking 250ml of sugary drinks per day appears to be associated with a 17% increased risk of coronary heart disease. It also applies to those containing “alternative” sugars: a daily dose of 25 grams of fructose is associated with a 22% increased risk of pancreatic cancer. “Various studies show that high consumption of sugar, especially sugars containing fructose, is associated with various health damages,” he says. Liangren Liu Lecturer at West China Hospital, Sichuan University (China).

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Not only that: “There is evidence of harmful associations between sugar consumption and changes in body weight (sugary drinks), fat buildup in the liver (added sugars), Obesity in children (sugar-sweetened beverages), coronary heart disease (sugar-sweetened beverages), and depression (sugar-sweetened beverages). Evidence for an association between dietary sugar consumption and cancer is still limited and requires further research.”

Few benefits

Researchers have found few health benefits associated with excess sugar. While they admit that the evidence they have is largely surveillance, they argue that we should Limit added sugar to meals and beverages by a maximum of 6 teaspoons per day, and consume one or fewer sugary drinks per week.. These findings, along with data from the World Health Organization, the World Cancer Research Fund, and the American Institute for Cancer Research, suggest reducing consumption of free sugars or added sugars to less than 25 grams/day (about six teaspoons) and limiting consumption of sugary drinks. to less than one serving per week (about 200-355 ml/week).

It also applies to minors: “To change sugar consumption patterns, especially for them Children and adolescents – they write – a combination of widespread public health education and specific health policies around the world is also needed.

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