Meno zuccheri nella dieta: un obiettivo che molte persone che tentano di rimanere in forma cercano di far proprio nel miglior modo possibile. Vediamo insieme come fare per ridurre questo nutriente all’interno del regime alimentare seguito.
È importante sottolineare che evitare il consumo di zuccheri raffinati aiuta a mantenere sotto controllo i livelli di glucosio nel sangue e a evitare il presentarsi di patologie che sul lungo periodo potrebbero causare gravi conseguenze come il diabete. Generalmente, e non solo nel caso specifico, meno zuccheri si consumano meglio è. La dose giornaliera di zucchero massima promossa dall’Organizzazione mondiale della Sanità, pari a 50g dovrebbe rappresentare un limite da non superare, tenendo conto tra le altre cose che in una dieta di 2000 kcal giornaliere, quelle provenienti dallo zucchero dovrebbero corrispondere al massimo al 10% dell’energia totale che il corpo deve sfruttare, tenendo conto anche gli zuccheri presenti nei cibi.
Diventa quindi importante riuscire a pianificare un certo controllo nell’assunzione di questo elemento operando in modo serio sullo stile di vita e quindi dando spazio a una dieta sana che, pur non facendo mancare niente, non indugi in modo particolare su alimenti pieni di zuccheri. Per stare bene sul lungo periodo è quindi importante seguire le raccomandazioni dell’Oms e dei nutrizionisti sia sulla diminuzione degli zuccheri liberi, sia di quelli nascosti.
Attenzione a quantità di saccarosio e fruttosio
Per diminuire la quantità di zuccheri consumata è bene eliminare sia i mono che i disaccaridi e quindi saccarosio e fruttosio: si tratta dei più consumati dalle persone in ogni forma visto che già presenti in alcuni alimenti e spesso addizionati a bevande e simili. Facendo comunque attenzione alle quantità, il consiglio degli esperti è quello di favorire il consumo di quelli contenuti naturalmente nella frutta e nel latte, perfetti per loro composizione per fornire all’organismo i nutrienti e gli zuccheri di cui ha bisogno.
Per limitare l’assunzione degli zuccheri provenienti dai cibi è importante controllare le etichette di vendita evitando quelli che presentano gli zuccheri al primo posto della lista degli ingredienti o quelli che ne indicano una presenza troppo grande. Come già anticipato gli zuccheri nascosti sono quelli più infidi da stanare ed eliminare: bisogna limitare il consumo dei cereali della prima colazione, il pane già confezionato e minestroni e zuppe pronte e ancora le bibite gassate che di solito contengono circa 35 g di zucchero per 330 ml.
È bene limitarsi anche con lo zucchero nel caffè se si consumano diversi caffè al giorno e fare attenzione ai cibi light e ai succhi di frutta.
Potrebbe interessarti anche:
Zucchero nascosto: gli alimenti insospettabili ricchi di zuccheri
Come ridurre gli zuccheri, vademecum OMS
Attenzione ai grassi e agli zuccheri: possono provocare il cancro all’intestino
Altalena di zuccheri-grassi, la principale difficoltà di chi è a dieta
Alimentazione equilibrata, come ridurre gli zuccheri
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