As was explained in the previous chapter, diabetes diet is one of the key measures in the treatment of both types of diabetes: type 1 and type 2 diabetes. Even though there is not one single diet that people with diabetes could follow, the amount of sugar that is consumed in their diet is important, and simple steps can be followed to maintain healthy sugar intake.
So what is the healthy sugar intake that we can consume without harm?
There are different views and opinions regarding the daily allowance of sugar intake. While some experts believe that the human body does not need sugar at all, majority of the scientists and medical profession agree that sugar is the essential nutrient for the body cells necessary for their survival. Similarly, the opinion on the recommended sugar intake varies. Leading health organisations and dietetic and nutrition agencies define the Recommended Daily Allowance (RDA) or Reference Daily Intake (or Recommended Daily Intake) RDI as 300g of carbohydrates intake per day, while the daily energy intake is 2000 calories. However, we found that some nutritionists recommend the total intake of carbohydrates per day as 100g for women and 150g for men.
As you can see the figure on the recommended daily intake of sugar is not uniform, and healthcare professionals and nutritionists prefer the recommendation of healthy balanced diet expressed in the form of the Food Pyramid or the Eat Well Plate, where the amount of sugar (carbohydrates) is represented by a proportion of the pyramid or the plate.
There is however a very useful guide, which any person can use when looking into their diet and their carbohydrate intake - checking food labels.
When checking the food label make sure that the figure 'Carbohydrate (of which sugars)' is less than 15g per 100g, which is considered a high sugar content. Foods with 'Carbohydrates (of which sugars)' 5g per 100g and less are on the other hand considered as low sugar.
But only look for the figure 'Carbohydrates of which sugars' because some food labels may only have the figure for 'Carbohydrates', which can include either only sugars, or both simple and complex sugars (complex carbohydrates) such as starches, which are important in our diet.
The last thing to look out for is the food glycaemic index (GI). Generally rule applies that foods such as chocolate bars, sweets and biscuits should be avoided as they have a high GI compared with foods with a low GI such as starchy foods, pulses, beans, lentils, and pasta.
And don't forget to include your alcohol intake and units per day/week.
So what is the healthy sugar intake that we can consume without harm?
There are different views and opinions regarding the daily allowance of sugar intake. While some experts believe that the human body does not need sugar at all, majority of the scientists and medical profession agree that sugar is the essential nutrient for the body cells necessary for their survival. Similarly, the opinion on the recommended sugar intake varies. Leading health organisations and dietetic and nutrition agencies define the Recommended Daily Allowance (RDA) or Reference Daily Intake (or Recommended Daily Intake) RDI as 300g of carbohydrates intake per day, while the daily energy intake is 2000 calories. However, we found that some nutritionists recommend the total intake of carbohydrates per day as 100g for women and 150g for men.
As you can see the figure on the recommended daily intake of sugar is not uniform, and healthcare professionals and nutritionists prefer the recommendation of healthy balanced diet expressed in the form of the Food Pyramid or the Eat Well Plate, where the amount of sugar (carbohydrates) is represented by a proportion of the pyramid or the plate.
There is however a very useful guide, which any person can use when looking into their diet and their carbohydrate intake - checking food labels.
When checking the food label make sure that the figure 'Carbohydrate (of which sugars)' is less than 15g per 100g, which is considered a high sugar content. Foods with 'Carbohydrates (of which sugars)' 5g per 100g and less are on the other hand considered as low sugar.
But only look for the figure 'Carbohydrates of which sugars' because some food labels may only have the figure for 'Carbohydrates', which can include either only sugars, or both simple and complex sugars (complex carbohydrates) such as starches, which are important in our diet.
The last thing to look out for is the food glycaemic index (GI). Generally rule applies that foods such as chocolate bars, sweets and biscuits should be avoided as they have a high GI compared with foods with a low GI such as starchy foods, pulses, beans, lentils, and pasta.
And don't forget to include your alcohol intake and units per day/week.
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