How much sugar per day is still healthy to eat?

Who doesn't love the sweetness of sugar? Sugar does have a sweet taste that makes food and drinks even more delicious and delicious. But you have to remember, consuming excess sugar can be risky to your health, you know! Even so, that doesn't mean you are prohibited from consuming sugar, it's just that you need to limit your sugar intake per day.

How much is the maximum sugar intake in a day?

Sugar is a source of energy that humans need. However, if it is excessive, sugar can cause you to be prone to health problems. The reason is, excess sugar intake per day not only triggers weight gain quickly, but can also cause you to experience obesity which is the main cause of diabetes and heart disease.

Therefore, it is important for you to control your sugar intake per day. The limit for consumption of sugar, salt and fat recommended by the Ministry of Health of the Republic of Indonesia per person per day is 50 grams of sugar or the equivalent of 5-9 teaspoons, 5 grams of salt or the equivalent of 1 teaspoon, and 67 grams of fat or equivalent. with 3 tablespoons of oil.

For those of you who regularly do activities and exercise, maybe you don't need to worry because your body's system can burn lots of calories. But for those who have diabetes, you should really control your sugar and carbohydrate intake so that your blood sugar levels are under control.

How do you control your sugar intake per day?

Here are some ways you can control your sugar intake per day:

1. Eat food in its original form

The thing that needs to be considered to control sugar intake is by consuming food in its original form, not processed. Natural sugars are found in foods, especially fresh fruits. Therefore, by consuming fresh fruit you should no longer need refined sugar. In addition, you also need to balance your sugar intake from protein or fat.

2. Check the nutrition labels on packaged foods

When you eat packaged foods, don't forget to check the nutritional value label to find out how much carbs and sugar they contain. The sugar content can be seen on the package by paying attention to words that end in 'osa' or 'ol', such as glucose, fructose, dextrose, maltose, sucrose, lactose, mannitol, and sorbitol in processed food packages.

3. Routinely check blood sugar

Another thing you can do to control your sugar intake per day is to regularly check your blood sugar. The reason is this helps you find out how the body reacts to certain foods so that the body is able to make adjustments in consuming food or medicine later.

4. Apply a healthy lifestyle

In addition to the three ways that have been mentioned above, you can also make lifestyle changes by adopting a healthy lifestyle. Starting from exercising regularly, controlling food portions, getting adequate rest, controlling stress, and so on.

You can also avoid foods based on their importance scale, such as avoiding soft drinks, fruit juices with added sugar, candy, cookies, canned fruit, and dried fruit. It's best to use natural sweeteners such as cinnamon, almond extract, vanilla, ginger, honey and lemon to make food recipes.