Sugar Control: Preventing Diabetes : Your online pharmacy selection

What is sugar control and why is it important for health?

Sugar control refers to managing the amount of sugar consumed through the daily diet. This is crucial because excessive sugar consumption is associated with various health problems, such as type 2 diabetes, obesity, cardiovascular disease, and some forms of cancer. Reducing sugar intake can help maintain a healthy body weight, improve overall well-being and reduce the risk of these diseases.

How can I start controlling my sugar intake?

To start controlling your sugar intake, it's advisable to :

1. Read product nutrition labels carefully to identify added sugars.
2. Choose foods that are naturally low in sugar, such as fresh fruit, vegetables and wholegrain cereals.
3. Replace sugary drinks with water or infusions with no added sugar.
4. Use natural alternatives to sugar, such as stevia or erythritol, which do not impact blood sugar levels in the same way as ordinary sugar.

What are the risks of excessive sugar consumption?

Excessive sugar consumption can lead to

• An increased risk of type 2 diabetes.
• Weight gain and obesity, due to high calorie intake.
• Extensive tooth decay.
• Insulin resistance, which can develop into diabetes.
• An imbalance in the blood lipid profile, increasing the risk of cardiovascular disease.

Which foods contain hidden sugars to avoid?

Hidden sugars can be found in :

• Processed products such as ready-made meals, sauces and preserves.
• Bakery products such as cookies, cakes and pastries.
• Sweetened beverages, including sodas, industrial fruit juices and some alcoholic beverages.
• Breakfast cereals, which are often enriched with added sugars.

How can I maintain a low-sugar diet over the long term?

To maintain a low-sugar diet over the long term:

• Integrate a balanced eating routine with a predominance of fruit and vegetables.
• Plan your meals and snacks to avoid impulse purchases of sweet products.
• Educate those around you about the importance of reducing sugar to create a supportive environment.
• Consult a nutritionist regularly to adjust your diet to your specific needs and state of health.

How much sugar is safe to eat every day?

The World Health Organization recommends limiting intake of free sugars to less than 10% of total daily energy intake for adults and children. For a further improvement in health benefits, an intake of less than 5% would be even more advantageous. This corresponds to around 25 grams (or 6 teaspoons) of sugar per day for an adult.

Is the sugar naturally present in fruit harmful?

The sugar naturally present in fruit, known as fructose, is generally not harmful when consumed as part of a whole fruit. In fact, fruit also provides essential fiber, vitamins and minerals. However, fruit juice, which can contain the same amount of sugar as a sweetened drink, should be consumed in moderation.

How to identify added sugars on food labels?

Added sugars can appear under a variety of names on food labels, sometimes making them difficult to identify. Terms to watch out for include high fructose corn syrup, invert sugar, maltose, dextrose, maple syrup, and many others. A general rule of thumb is to check ingredients ending in "ose" and syrups.

Are there any mobile apps to help control sugar intake?

Yes, several mobile apps can help track sugar intake. Apps like MyFitnessPal, Yazio, or Sugar Smart allow you to scan barcodes on food products to display their sugar content, as well as keep a food diary to track and analyze your daily sugar intake.

What are the healthy alternatives to sugar for sweetening foods and drinks?

Healthy alternatives to sugar include natural sweeteners such as stevia, xylitol, erythritol, or yacon syrup, which have less impact on blood sugar levels. These substitutes can be used to sweeten drinks and dishes without adding the empty calories typical of white sugar. However, their use should be moderate, as some can have laxative or other side effects in large quantities.