Excessive sugar consumption is associated with the obesity and diabetes pandemic, which leads to disruptions in the body’s functioning. Endocrinologist-nutritionist from the Clinical Nutrition Clinic Yurgita Varaeva shares tips on how to control your sugar intake while minimizing health risks.

There are different types of sugars, including mono- and disaccharides, which form part of our diet in the form of carbohydrates. Natural sugar is found in foods such as milk, fruits and vegetables. However, it is important to limit your intake of added sugar, whether we add it to our food or found in commercially produced foods.

For example, milk contains natural milk sugar – lactose. People with lactose intolerance should limit their intake of dairy products. However, given the beneficial properties of milk protein, moderate consumption of milk is justified.

Low-fat dairy products are not always the best choice, since when the fat is removed, they can lose their structure and contain more carbohydrates, which replace fat. Fruits contain natural sugar, but are also rich in dietary fiber, vitamins and minerals, making the sugar in them healthy. However, consuming products with added sugar, such as cakes or sweets, does not provide the body with additional benefits, and the sugar immediately turns into fat.

The body is able to obtain sugar from small amounts of foods, such as breast milk, ripe fruits and vegetables. Limiting your intake of added sugar will help you stay healthy and avoid problems associated with excess sugar in your body.