9.6 grams is the average amount of sugar we consume per day. That's almost 4 times the recommended daily allowance.
But have you ever wondered why the burst of energy after eating sweets lasts so short, and soon you want something sweet again? Below we talk about the effects of sugar on the body and present some alternatives to healthy and tasty snacks, prepared for you by fruttberry
Natural vs. added sugar
Not all sugar is bad – it is our source of energy, which is vital for the body. The key is to consume it in moderation and choose the right sources of sugar:
· Natural: It is found in nature: in fruits and vegetables. If consumed in moderation, this sugar is beneficial for the body, as it helps absorb vitamins, minerals and fiber.
Naturally occurring sugar provides the body with energy for a longer period of time, without any glucose spikes or cravings.
· Added: This is a processed sugar used to enhance the taste of food, found in processed foods. However, all nutritional value is lost during processing: this sugar has no fiber to slow down the absorption of sugar.
It quickly enters the bloodstream, causing a spike in blood sugar without providing a feeling of satiety.
What happens if you consume too much sugar?
· Increased risk of various diseases. Excessive sugar consumption can cause insulin resistance, which increases the risk of diabetes. Sugar also raises bad cholesterol levels and can cause blood pressure problems, increasing the risk of heart disease.
· Poor skin health. Sugar promotes inflammatory processes in the body, which can worsen skin conditions – acne, rashes, and skin can become more sensitive. In addition, sugar weakens collagen production, accelerating the aging process.
· Energy fluctuations. Sugar initially provides a quick burst of energy (a “sugar rush”), but then blood glucose levels drop sharply, leaving you feeling tired, weak, and irritable.
· Weight gain. Sugar is a source of calories but lacks beneficial nutrients. Too much of it promotes fat storage. Frequent sugar consumption can also disrupt hunger and satiety signals, which increases the risk of overeating.
· Digestive problems. Too much sugar can disrupt the gut microflora, promote the growth of bad bacteria, and cause bloating, diarrhea, or constipation. Gut disorders can also affect overall well-being, immunity, and even psychological well-being.
The World Health Organization (WHO) recommends limiting sugar intake to 5% of total daily energy intake.
Roughly, this would be:
For adults – 25 grams (6 teaspoons) of sugar per day.
For children – 12 grams (3 teaspoons) of sugar per day.
However, the recommended amount of sugar depends on activity level, age, gender, and total calorie intake per day.
Tips for reducing sugar in your diet:
· Choose natural sugar sources. fruttberry vegetable, fruit and berry smoothies are a great alternative to processed snacks. The mixes are made by freeze-drying, which preserves all the beneficial substances: vitamins, minerals and fiber, without losing taste. This provides energy without sudden spikes in blood sugar.
· Gradually reduce your sugar intake. If you normally consume a lot of sugar, it can be difficult to give it up suddenly. Reduce it gradually: for example, instead of two teaspoons of sugar in tea, use one, and replace desserts with natural fruits or fruttberry products. This will make it easier for your body to adapt to the changes.
· Eat more fiber-rich foods. Fiber slows down the absorption of sugar into the bloodstream, helping to avoid sudden energy fluctuations, reduce cravings for sweets, and keep you feeling full longer. A great choice is fruttberry +fiber blends. These are natural fibers from natural sources, created for delicious and quick fiber absorption.
It is important to form healthy eating habits from an early age: If children often get sweet snacks, their receptors get used to the strong sweet taste, and these eating habits persist later. With the fruttberry +kids line of mixtures, toddlers can enjoy natural, healthy snacks and treats without artificial additives. This is a great way to get children used to healthy choices and avoid sugar spikes.