What is sugar?

Added Sugar: Sugar is a type of carbohydrate. Like other carbohydrates, sugar is the body’s source of energy.

Sugar may be found naturally in foods or added to foods and beverages.
Natural sugars include lactose in milk, fructose in fruits and honey, glucose in fruits and vegetables, and maltose in wheat and barley.

Additive sugar is the name given to sugar added to food by the person or manufacturer of the food.

Added sugar – how to limit it?

Manufacturers add sugar for a number of reasons, including sweetening foods, extending shelf life, and improving appearance. No difference was found between natural sugars and added.

Natural sugar is not always healthier than added. However, natural sugars are most commonly found in foods, along with beneficial nutrients such as fiber, vitamins, and minerals.

Some foods and beverages contain a combination of natural and additive sugars.

For example, yogurt contains lactose, a sugar naturally found in dairy products, but it may also contain sugar added by the manufacturer to sweeten the taste.

What are the health risks?

Additive sugars are common in foods that are low in vitamins and minerals and high in kilojoules. A kilojoule is a unit used to measure the energy of food.

High-energy foods are easily overdosed and replace more nutritious foods in the diet. It is called “diet food” because it does not have to meet your dietary needs.

In contrast, the natural sugars found in vegetables, fresh fruits, and milk are usually present with beneficial nutrients such as fiber, vitamins, and minerals.

health risks of adding sugar

Excessive intake can cause:

Mass consumption of obese sugar is associated with weight gain and obesity.

Heart disease Additional sugar overdose is associated with an increased risk of cardiovascular disease. Eating a low-carb diet and choosing whole-grain carbs over processed carbs (such as white pasta and white rice) can reverse this risk.

Caries, an acid produced by bacteria, can attack tooth enamel and lead to permanent cavities. A high-carbohydrate diet can feed these bacteria.

Liver stagnation Eating large amounts of sugar can cause fat to build up in the liver and cause fatty liver disease.

There is no evidence that sugar consumption causes attention deficit hyperactivity disorder (ADHD).

Can too much added sugar lead to diabetes?

A high-sugar diet can lead to overweight and obesity, increasing the risk of type 2 diabetes, some cancers, and stroke. However, sugar is not a direct cause of diabetes.

Do I need to limit the amount of sugar?

Due to the health risks associated with adding sugar, it is advisable to monitor consumption. World Health Organization (WHO) recommends: Adults and children should limit their sugar intake to less than 10% of their total daily energy intake.

For adults, on average about 12 teaspoons (50 grams) of sugar per day. This includes not only all the added sugar but also the natural sugar found in honey, fruit juices, syrups, and concentrated juices. 

Consuming less than 5% of your total energy intake (6 teaspoons or 25 grams) is even better for your health. Please read the nutrition information on the food label. 

If the total sugar content exceeds 15g per 100g of food, check the sugar content in the ingredient list.

Which foods are high in sugar?

foods are high in sugar

Many packaged foods and beverages contain high levels of additive sugar, including:

  • Cakes, muffins, bread, biscuits.
  • Soft drink

  • Sports, energy, vitamin drinks.
  • Fruit and vegetable juice
  • Ice cream, dessert, lollipop
  • Tomato-based ketchup and sauces such as pasta sauce and potato chips sauce
  • Some breakfast cereals and granola bar
  • Dried fruit
  • Some low-fat foods like yogurt
  • Salad dressing, pickles, chutney.

Where can I find the added sugar on the food label?

Reading food labels can help you control the amount of sugar in your diet. The label indicates whether sugar has been added to the product and the total amount of sugar (in grams).

  • List of Materials: Materials are listed by weight.
  • The higher the list, the higher the percentage of each ingredient.
  • Sugar may be listed as sucrose, glucose, dextrose, maltose, golden syrup, maple syrup, molasses, coconut sugar, agave syrup, etc. Another sugar is high fructose corn syrup, which is not common in Australia. The sugar nutrition table can be found in the Carbohydrates section. The amount of sugar per 100 grams is an easy way to compare products in terms of sugar content.

For example, if one brand’s breakfast cereal contains 10 grams of sugar per 100 grams and another brand contains 5 grams of sugar per 100 grams, the second brand may be better suited. there is.

The amount of sugar per serving indicates the amount of sugar contained in the recommended serving of the product. This is a measure of the total amount of natural sugars and added sugars.

How to burn more calories while swimming?

There are several ways to burn more calories while swimming. The next time you want more challenging training, try these ideas.

Increase resistance. You can increase resistance in the water by adding fins, resistance bands, or buoys.

Anything that makes it difficult to push or run in the water will increase your strength.

Change the stroke. Studies show that butterfly strokes burn the most calories, followed by breaststroke, backstroke, and freestyle swimming.

However, swimming the butterfly for an hour is not easy, so Gagne recommends mixing different swimming styles.

Try swimming heavier strokes for a minute or two during the workout, then when you’re completely exhausted, swim freestyle to actively recover.

Incorporate intervals. hit intervals can help you burn more calories while swimming, because the faster you swim, the harder the workout.

swimming to lose weight

“A study by the American College of Sports Medicine estimated that a person weighing about 80 kg who swims freestyle for an hour burns 704 calories, compared to 493 calories for a slower swim,”.

But since you probably can’t swim that fast consistently, it’s helpful to schedule intervals.

For example, swim as many 30-second laps as possible and rest for 30 seconds between each lap.

Dividing your workout into intervals allows you to maintain a faster pace and stroke rate, resulting in increased energy production and calorie consumption.
Exercise with your swimming coach. “Swimming coaches can also create training schedules, adopt breathing techniques and slowly increase their pace and speed over the course of months,” which helps burn more calories in the pool. 

Unless you’re a particularly experienced swimmer, it’s probably the hardest part to get started, “.

However, swimming can be a fun workout as the coach will help you overcome your fears and doubts.

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