Good Lifestyle

Every new year, you are bombarded with an infinite amount of back and not to eat healthier and become the best version of yourself. And in general, there is one thing that is always at the top of the vilaine list:sugar. But while he was demonized for years, it's actually not quite the monster that it is made to be. And that raises the big question: Do you really need to stop the sugar completely to eat healthier?

Due to all negative titles, it's easy to trigger each time you see the word "sugar". He is the ingredient that has been said to be responsible for theObesity-related epidemic, and the experts said that he is also addictive as the drug, after all. Here is the case, however: in reality, not all the sugar is horrible, and think so could do more harm than good for your health.

All sugar are not created equal.

He could come like a surprise, but it's actually preferable not to completely cut your diet. Even if the world has been trained to see a chocolate bar and a bowl of strawberries like just as horrible when it comes to their large quantities of sugar, their impact on your body in a very different way.

"There are two types of sugar: a sugar of natural origin andadded sugar. When we talk about limiting sugar for global health, we are really concerned about sugar that is added, "says Amy Gorin, MS, RDN, owner ofAmy Gorin Nutrition in the New York area. "Natural sugars like those found in fruit vegetables and even as sweet potatoes are important elements of a healthy, balanced diet and provide many vitamins, minerals and other nutrients. »

In fact, getting your daily intake of is crucial for all cells and organs of sugar naturally in your body: "Our body needs glucose-a simple sugar, which is the only form of energy, it can burn , "Said Diane L. Danchi, Rd, LDN, ofUNC REX HEALTHCARE in Raleigh, North Carolina. "Glucose comes from carbohydrates found in the form of natural sugars in fruits, dairy products, vegetables and starches in grain. The key is to eat foods that are natural and unrefined to get healthy sources of carbohydrates and "sugars" our bodies needs. »

But while you want these healthy sources to your plate, Danchi says sugar should be limited to a maximum of 6 teaspoons a day for women and 9 teaspoons for men. It's not just the sugar you personally add in your meals, either: it is also sugar that companies sneak into processed foods likePasta sauces, Bread and vinaigrette. Then yes,Check nutrition tags is actually super important.

"The added sugar is refined, zero nutrition and is inflammatory to the body," says Danchi. "Inflammation is the normal body response to an injury, virus or bacteria, and unhealthy food ingredients like sugar can cause a chronic state of inflammation that damages cells and is in the seed bed for diseases like disease. Alzheimer, Hypertension, Cancer, Cardiac Diseases and Diabetes ".

In addition to playing a role in chronic diseases, eating high amounts of added sugar can also cause obesity and dental problems. But there is a daily allowance for a reason: you are not obliged to prohibit you completely from him to stay healthy.

How to eat in fact Healthier- (a little) sugar, included.

Humans are not perfect, and offer you a little sugar will not kill you. But reducing these small portions and instead, the exchange in foods that offer softness will certainly help you certainly improve your overall health.

"When you limit the added sugars, you take more of your food diet that can provide an advantage for your health," says Gorin. "An orange, for example, contains natural sugar,fiber, Vitamin C and other nutrients. But you are not getting these additional advantages of table sugar ".

Really, the best way you can improve your overall health is simply eating more vegetables and fruits. Yes, the same thing your mother has always said that you grow up that no child ever wanted to hear.

"A good basic rule is to eat together, natural, plant-based diet 80 to 90 percent of time withhealthy fats and small amounts of animal fats and refined foods, "says Danchi. "Avoid sweet drinks and daily desserts from day to day, but enjoy special celebration food in small portions and only on occasion, is a great and achievable strategy."

With a treat so often all aliases not at every meal-you remain healthy, you. Because any sugar can be part of the big bad guy, it can certainly be part of a healthy diet as well.