Nutritionist Natalia Pavlyuk: sugar in itself is not something exclusively harmful.
Doctor Pavlyuk stated in an interview with Radio 1 that sugar in itself is not an exclusively harmful product. There is no real need to completely eliminate it from your diet.
“It cannot be said that you need to completely give it up, but its consumption should be limited,” the doctor clarified.
According to the expert, who cites recommendations from scientific medical organizations, there is an acceptable amount of sugar per day – no more than 10% of the total diet (ideally – no more than 5%).
“For example, if we consider the average diet of 2000 calories, then 10% will be 200 calories, which is equivalent to 50 grams of carbohydrates – this is how much pure sugar can be consumed per day. A more desirable goal is 25 grams,” suggested Natalia Pavlyuk.
The nutritionist warned that many people, when consuming sugar, experience an increase in appetite, which can lead to food abuse and associated disorders in the form of excess weight, diabetes, and metabolic syndrome. At the same time, sugar as a flavoring or preservative can be found in a large number of store-bought products, not only in obvious sweets and desserts. The expert noted that the category of sweets includes products in which the sugar content in calories exceeds 6%. The most harmful of them are ready-made sweet products, fast food, which in addition to sugar or its substitutes contain artificial flavors, preservatives, and colors. It is these products with sugar that are best avoided.
“There is no full-fledged healthy alternative to sugar. Instead of ready-made sweets, it is better to use fruits and berries. “After them, in terms of harmfulness, come dried fruits and juices, then jams and compotes,” the specialist said.
Earlier, the MedikForum.ru portal wrote that a properly composed breakfast helps to normalize blood sugar levels.
Important! The information is provided for reference purposes. Ask a specialist about contraindications and side effects and do not self-medicate under any circumstances. At the first signs of illness, consult a doctor.
Natalia Pavlyuk Healthy lifestyle nutritionist