The Content is not intended to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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I eat healthily

I eat healthily

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How sugar affects your health

Sugar can cause weight gain, tooth decay and symptoms of high blood pressure.  Adults and children typically over-consume “free sugars”. These include:

  • sugars that get added to food or drinks, like those found in pop, chocolate, flavored yogurt, breakfast cereals, and cookies
  • sugars in syrup (agave, maple), vegetable juices & smoothies, nectars, unsweetened fruit juices. Despite occurring naturally, these are still considered “free sugars”

Sugars found naturally in fruit, vegetables and milk do not count as free sugars. Despite being included on the “total sugar” figure on the back of food labels, these are not sugars you necessarily need to cut down on.

What is the right amount of sugar to eat?

“Free sugars” as listed above shouldn’t comprise more than 5% of your daily calories. To potentially cut down on free sugars, watch your intake of cakes, cookies, sweets, chocolate, pop and juice. Though it may seem like an innocent indulgence, a single can of coke contains the equivalent of 9 sugar cubes. Pay attention or risk getting high blood pressure.

HOW TO CUT DOWN YOUR SUGAR INTAKE

In Drinks

  • instead of drinking pop, try water
  • limit your juice and smoothie intake
  • reduce the amount of sugar you add to coffee or breakfast cereal
  • when drinking fruit juice, dilute 50% of it with water

In Food

  • replace jam, marmalade, syrup or chocolate spread with a sliced banana or margarine
  • consult labels and do grocery shopping with an eye for low sugar content
  • choose cereals that are whole grain and unsweetened

SUGAR ON LABELS

When looking for sugar content, check the carbohydrate section on the back of boxes. The World Health Organization recommends a maximum sugar intake of 25g per day or 5% of a 2000 calorie/day diet.

WORDS TO LOOK OUT FOR

Words on the back of the box that can suggest inclusion of free sugars are:

Fructose, nectars, molasses, treacle, brown sugar, cane sugar, high-fructose corn syrup, fruit juice concentrate/purees, corn syrup, crystalline sucrose, maltose, dextrose.

SUGAR CAN MAKE YOU OBESE

Due to high calorie content, consuming too much sugar can lead to weight gain and obesity. This increases your risk for high blood pressure, cancer, type 2 diabetes and heart disease. When asking yourself what causes high blood pressure, pay attention to your sugar intake.

Worried that you’re consuming too much Sugar? Check out these SUGAR REDUCTION TIPS

Weekly meal: Hypertension and diabetes

Menu Week 1 to 12

Weekly meal: Hypertension

Menu Week 1 to 12

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Which fat-soluble vitamin has a fundamental role in fixing calcium on bones?

Quiz – Lipids and cardiovascular disorders

Which of these oils contain a lot of omega 3?

Quiz – Lifestyle

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Microbiota play an important role in health.

Quiz – Cooking and food

Which of these foods is not a vegetable?

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All about sugar

It is commonly known that we should limit our sugar intake, but it is also important to realize that we all need sugar for the normal functioning of our body, even people with diabetes.

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How to reduce your salt intake

Where salt is concerned (but not just salt), the less the better! The WHO recommends limiting consumption to 5 to 6 g per day

Sugar reduction tips

Every time of day is the right time for reducing sugar. Below are some tips for effectively cutting back on the sweet stuff at breakfast, dinner and dessert. Doing so can have great effects on your blood pressure.

Beverages and health

A key component of good health is avoiding drinks that are loaded with sugar, like pop and hot chocolate.

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Calorie comprehension

Calories are a numerical measurement of the energy found in food and drinks.

All about salt

Salt isn’t just an additive in a glass jar on your dinner table. In fact, it can be found in many of the foods you eat every single day.

Ways to reduce fat intake

Fat is important to your diet. Aside from being a vital energy source, it protects your organs, absorbs vitamins and is one of the building blocks of your cells.

8 tips for healthier eating

Starchy carbs are a good supplement for your meals

How sugar affects your health

Sugar can cause weight gain, tooth decay and symptoms of high blood pressure. Adults and children typically over-consume “free sugars”.

Facts on fat

A certain amount of fat content is necessary for any diet. Fat contains essential fatty acids, which the human body is actually composed of.

10 snacks under 100 calories

Are you looking for a heart-healthy snack under 100 calories? Try one of these snack options next time you’re feeling hungry.

Salt reduction tips

Both when cooking or eating out at restaurants, there are plenty of little tricks that you can employ to reduce your salt intake and lower your chances of developing symptoms of high blood pressure.