How much sugar candy should you eat at most a day? What foods are high in sugar? What are the harms of sugar to the body?

【The key points of this article】 Intake of sugary drinks in excess may be harmful to your health. The UK National Health Agency recommends that adults receive about 30 grams of vaping sugar every day, or about seven teaspoons. Foods with high sugar content can easily increase risks of health problems such as heart disease and type 2 diabetes, and may even make the brain prefer foods containing a lot of fat and sugar. In addition, excessive sugar intake also causes liver overload, chronic inflammation and dental decay. Reducing the intake of sanitary sugar and eating fruits instead is a simple way to reduce the intake of sugar. --by ChatGPT

A cup of sugary drinks a day can make people feel happy, but excessive sugar consumption may affect health. Is there anything wrong with our love for sweets? Or is it really going to get rid of it, should we quit it altogether? The following are answers to several FAQs.

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First of all, you need to understand the difference between the stagnant sugar (or added sugar) added to foods such as candy, cakes, dried bakes and carbonated beverages and sugars that naturally occur in milk, fruits and vegetables. Nutritionist Lily Soutter told The News that sugars naturally contained in food cell structures, such as those in whole fruits and vegetables, are placed in the blood more slowly. This is also suitable for lactose in milk that is collected along with protein and fat, which can make you feel full for longer.

How much sugar can I eat at most a day?

The National Health Service (NHS) suggests for adults to reduce the amount of lycopene sugar to only 5% of the total hot intake, which is equivalent to about 30 grams per day for adults, or about seven teaspoons.

The National Health Administration of the Ministry of Welfare of my country recommends that the daily sugar intake should not exceed 10% of the total hot amount. If you take 2,000 calories per day, the sugar added should be less than 200 calories. Calculated by 1 gram of sugar hot 4 calories, the sugar added daily should be less than 50 grams. According to the Food and Drug Administration’s Food Nutritional Ingredient Database, 1 cup of 700 ml of "full sugar" pearl milk tea contains nearly 62 grams of sugar, and one cup a day exceeds the daily sugar intake limit.

Why are foods with high sugar content harmful?

Foods with high levels of sheep sugar tend to be hot, which leads to our susceptibility to overeating and increasing the risk of health problems such as heart disease and type 2 diabetes. Some researchers also pointed out that foods high in sugar, fat and salt may make people "over-tasteful", which means that even if we eat them, we may take more than we need.

Recently, studies have shown that high sugar and high fat foods can actually reshape brain preferences and make them need more in the future. In other words, through these changes in the brain, we always like foods that contain a lot of fat and sugar.

Apart from obesity, is it harmful to over-consuming sugar?

There are some evidence that sugar can cause liver to overload, causing long-term problems and causing chronic inflammation, which may be the cause of heart disease. In addition, it can cause dental decay because acids produced by bacteria in the mouth break down sugar can affect dental stalks.

How to reduce the amount of sugar intake?

If you want to reduce the sugar content, you can start by wandering away sugar. Soutter said one of the simplest ways to change is to reduce the use of soft drinks. Another approach is to read food labels, some foods have green light labels on the front of the packaging. Although this explains the total sugar and not just the amount of sugar, it is still helpful when comparing the product and making healthier choices.

If you love sweets, Soutter recommends that you change to fruit. Complete fresh fruit contains beneficial dietary fibers, vitamins and minerals that can keep us feeling sensation. She said you can easily finish a glass of juice in a few seconds, but you won't eat three oranges at the same time.