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In today’s modern world, foods and drinks high in sugar are easily found everywhere. Sweet foods and beverages have become favorites for many people.
Moreover, there are various types of foods and drinks with high sugar content, such as snacks with various sweet toppings and various flavored drinks with equally sweet toppings.
Behind their delicious taste, sweet foods and drinks contain high amounts of sugar. Consuming too much sugar can pose dangers to the body.
What are the harmful effects of excessive sugar consumption? This article will discuss the dangers of consuming too much sugar, recommended limits for daily sugar intake, and tips for limiting daily sugar intake.
Dangers of Excessive Sugar Consumption
Sugar is a common ingredient found in daily foods. Sugar adds sweetness that enhances the flavor of food and drinks.
However, excessive sugar consumption can have negative health impacts. Here are some of the harmful effects:
1. Excess Weight or Obesity
Excessive sugar consumption can lead to increased calorie intake beyond the body’s needs. Excess calories are converted into fat and stored in the body, increasing the risk of obesity.
2. Type 2 Diabetes
Excessive and continuous intake of sugar can cause insulin resistance. Insulin is a hormone that plays a role in sugar metabolism.
If insulin resistance occurs, sugar cannot be absorbed optimally into the body’s cells. As a result, sugar accumulates in the bloodstream, leading to higher blood sugar levels. If not addressed promptly, this condition can lead to type 2 diabetes.
3. Heart Disease
Excessive sugar consumption can lead to obesity, high cholesterol, and increased blood pressure, all of which are risk factors for heart disease.
4. Skin Problems
High sugar levels can trigger excessive oil production and cause inflammation in the skin layers, resulting in various skin problems. Moreover, high blood sugar levels can damage collagen in the skin, leading to premature aging and reduced skin elasticity.
5. Cancer
Excessive sugar consumption can disrupt the body’s metabolism and trigger inflammation, which can contribute to the development of cancer cells.
Research indicates that excessive sugar consumption can increase the risk of various cancers, such as colorectal cancer, breast cancer, pancreatic cancer, and esophageal cancer.
Daily Sugar Intake Limit
After understanding the various harmful effects of excessive sugar consumption, it’s time to start limiting sugar intake.
The Indonesian Ministry of Health recommends a daily sugar intake of no more than 50 grams, or 4 tablespoons, per day. This includes not only granulated sugar but also the sugar found in all foods and drinks consumed.
Therefore, it’s important to be aware of the sugar content in the foods and drinks you consume.
Tips for Limiting Daily Sugar Intake
If you enjoy sweet foods and drinks, reducing your consumption may not be easy. However, it’s essential for your health!
Here are some tips for limiting your daily sugar intake:
1. Read Nutrition Labels
Always check the sugar content listed on the nutrition label of packaged foods and drinks. Avoid products with a high sugar content.
2. Reduce Sweetened Beverage Consumption
Soft drinks, packaged juices, flavored drinks, and beverages with various toppings often contain added sugars. It’s better to choose water or natural fruit juice without added sugars.
3. Consume Fresh Fruits
Instead of consuming packaged foods and drinks with added sugars, opt for fresh fruits as snacks.
4. Cook at Home
By cooking your own meals, you can control the amount of sugar added and replace it with natural sweeteners like honey. This way, you can limit the amount of sugar entering your body.
Arummi’s Recommendation: Drink Arummi Cashew Milk
Arummi Cashew Milk is a plant-based milk low in sugar. One cup (175 ml) of classic Arummi cashew milk contains only 9 grams of sugar. You can consume it daily.
In addition to being low in sugar, Arummi cashew milk is also lactose-free and enriched with various beneficial nutrients for the body.
Get Arummi cashew milk at your nearest supermarket!
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