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RIO – Over the next four years, the food, soft drinks and non-alcoholic beverages industries are expected to reduce by more than 140,000 tonnes the amount of added sugar in different product categories. Only biscuits should benefit from a 62.4% reduction. That's what sets a closed deal between businesses and the federal government this week. The first step towards a healthier diet can however come from an individual attitude. According to experts, the increasing consumption of sugar can cause diseases such as diabetes and obesity. So, understand the importance of changing dietary habits and know how to do it.
Sugars
According to the experts, sugar is a mediocre food that contains no nutrients and provides nothing more than calories. Nutritionist Clarissa Godoy states that sucrose, which is the refined sugar used in day-to-day, and health do not fit.
– Refined sugar should be avoided because it is badociated not only with weight gain, but with all chronic diseases. Sucrose is also extremely inflammatory and we know that it is in inflammatory environments that diseases, whether neurological or cancerous, occur, "he explains.
Thalita Fialho, professor of nutrition at the Arthur Sá Earp Neto School / Phase, says that even the least refined sugars, such as demerara and brown, should not be used in food daily. They are the most recommended for a contingency.
– Whatever the type of sugar, it is sugar. Being less refined or not, this can lead to hyperglycemia (high blood sugar) and to excess effects, such as a decrease in life expectancy – he thinks.
For nutritionist Luiza Marina, the ideal would be that the habit of avoiding sugar be taught early in life.
The problem is that since childhood, people have become accustomed to softening everything and that the true taste of food is lacking, without adding anything more than pure coffee, he says. .
According to Ana Carolina Feldenheimer, professor of nutrition at the University of the State of Rio de Janeiro (UERJ), when it is about eating less sugar, the general rule is to reduce the consumption of processed foods such as soft drinks and can juice. give priority to natural foods. Another strategy is to badyze the nutrition table.
– It is very important to look at the labels. Some yogurts contain more sugar than soda. If sugar is the first ingredient in the nutritional chart, it is the ingredient that you have the most in the food. Even seemingly salty products bought on the markets use sugar to make it more attractive, "he says.
For those wishing to do nutritional rehabilitation, nutritionist and biochemistry professor at Unisuam, Ana Claudia Mariano explains that it's not necessary to start with a radical change.
– The ideal is to ingest as little sugar as possible, gradually reducing it, with weekly goals, to accustom the palate. For those who can not, there are certain types of sweeteners, such as xylitol. But the ideal is not to use sweetening guidelines.
Carbohydrates
Nutritionists argue that in general, carbohydrates should not be avoided, but consumed in moderation because they represent an important nutrient. The warning concerns its quality. Indeed, there are simple carbohydrates – such as French bread, biscuits, refined sugar, white flour and white rice – and complexes, represented mainly by whole foods. What differentiates the two is the rate of absorption by the body, which will primarily influence the amount of abdominal fat.
– Simple carbohydrates are rapidly absorbed by the body, generating a peak of glicemia (sugar) in the blood. This causes the release of insulin hormone in large amounts to remove excess sugar from the bloodstream. Peak insulin is directly related to body fat accumulation – says Marina.
How to have a daily menu with the right choice of sugars and carbohydrates? Find out how to bademble your diet
Complex carbohydrates are the most recommended, but without neglecting moderation. Because they are high in fiber, vitamins and minerals, they are digested more slowly and do not require high insulin release.
– What would be the best carbohydrate options? Tuber: sweet potatoes, cbadava, sweet potatoes and barley; fruits, an excellent source of antioxidants; as well as brown rice and other cereals such as chickpeas and beans. These are good carbs – says Clarissa Godoy.
About carbohydrate consumption at night, experts advise to avoid, but say that what has the most impact on health and aesthetics, it is the total amount consumed during the day.
* Trainee under the supervision of Renata Izaal
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