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I have been reading about sugar consuption and I am pretty shocked.
A woman nees *ONLY* 24 grams of sugar a day, a man 36 grams.
The average American eats 4 times as much that amount of sugar, I guess we Europeans are not far from that.
I am now following a "low sugar" diet and found myself eating between 20 and 50 grams a day of net sugar, anyway more than the recommended intake. Looking back at my food dairy of the past few months, before being on low sugar diet, I realized I have been eating more than 100grams of sugar per day, even staying withing my RDI. That might explain also plateaus, since the body has enough available sugar and does not need to burn fat in order to have energy.
Shocking thing is that sugars are hidden everywhere, also in healthy food as yogurt and bread. 150 grams of fruit yogurt can contain up to 40 grams of sugar, like 4 tablespoon (and fill up already the daily sugar intake).
Why do they add so much sugar to processed food? Easy answer: It's cheap and it does improve flavour, especially of low-fat products. Beware of low-fat stuff, since it can do a bigger damage to your diet and health than regular items, due to the increased amount of sugar and chemicals added.
What are the risks of overeating sugar?
-Diabetes (even without eating lots of cakes!!)
-Candida infections (also in your guts, associated with leaky guts syndrome)
-Hearth disease
-Migraine
And also:
-Slowing down weight loss
-Waking up the carb/sugar monster more often by being more resistant to sugar.
How to avoid overeating sugar? Look carefully at the list of ingredients when shopping, limit consumpion of processed food.
View Diet Calendar, 03 November 2012:
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1729 kcal
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Fat: 82.40g | Prot: 76.74g | Carbs: 174.90g.
Breakfast: Burro, Pane di Segale, Roggen Dünn, Vollkorn Knäckebrot. Lunch: Ceci Secchi Cotti, Rahmspinat. Dinner: Cipolle Mature Cotte o Trifolate (Grassi Aggiunti in Cottura), Olio Extra Vergine di Oliva, Melanzana Cotta, Peperoni Rossi Dolci, Petto di Pollo Fritto senza Pastella (Mangiato con la Pelle). Snacks/Other: Yogurt al Naturale, Cappuccino. more...
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1969 kcal
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Exercise:
Standing - 30 minutes, Sitting - 12 hours, Housework - 2 hours, Resting - 30 minutes, Sleeping - 8 hours, Walking (slow) - 3/kph - 1 hour. more...
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