What is the maximum amount of sugar we can take per day?

Along with wheat flour and salt (some also include whole rice and cow's milk), sugar forms part of the much-maligned group of so-called

But there is the paradox that, at the same time that we are warned more and more forcefully about the damage it causes to health, its

in food makes us its usual consumers.

To what extent do we have to worry about the amount of sugar we eat daily?

Agustina Marengo, head of Endocrinology at Hospital Sanitas CIMA (Madrid) clears us up." The first thing to

we are talking about.

, those that are naturally present in foods (for example , in fruits), are not considered harmful; they are accompanied by other nutrients and fiber, which causes them to be absorbed more slowly, providing a

".

On the contrary, those that are harmful to the body are "the added sugars that, often, are usually hidden in all those

that fill a large part of our diet."

Marengo is blunt: "Added sugars should be limited in the diet because a high consumption results in a

.

Of course, he continues, "both

(honey, natural juices, syrups, etc.) contribute in a key way to weight gain and obesity; they increase the risk of cardiovascular disease, type 2 diabetes mellitus, hypertension and metabolic syndrome. Its consumption has also been associated with the

, among other pathologies."

According to this, what would be the

that we could take?

This endocrine clarifies it for us: "Added sugars

".

In other words, to have a healthy diet, it is essential "

, sweets and refined grains (white bread, white rice, non-whole-grain pasta) or soft drinks as much as possible."

And opt for "foods with

, such as bread or brown rice, which have more fiber, etc."

In the case of fruit, it is always "better to take it in pieces than in juice".

Dr. Marengo explains that "although it is true that other healthy alternatives to sugar have been sought, such as honey, agave syrup, or even "brown sugar",

".

And he warns us that their substitutes are not particularly recommended either.

"Many alternatives have been sought to

, among them, the one that stands out the most is the use of sweeteners (for example, stevia, sucralose, etc). However, recent studies emphasize that these sweeteners ( artificial or natural)

as we think.

What's more, some research suggests that "the use of sweeteners has been

since their presence would increase the intake of other foods, in general."

It has also warned about "possible

with the consequent damage of said alteration".

Although sweeteners

, "the healthiest option, both to reduce its intake and that of processed foods, is to eat

. And, in case we want to sweeten our dishes,

, etc".

Can you be 'addicted' to sugar? And, if so, how can we kick it? "Sugar is a potentially addictive substance.

It is true that, today, there is debate about

because these foods share neural pathways with substances such as cocaine.

However, standardized diagnostic criteria have not yet been established to affirm it categorically.

In any case, a person 'addicted to sugar' would recommend a

by a team of endocrinology, nutrition, psychology and psychiatry, to design an individualized approach to their problem."

This doctor predicts that, contrary to that universe of physical 'birds' and mental gaps that were predicted for those who left this 'vice', there is a better life.

"By minimizing the consumption of added sugars (not intrinsic),

will increase, our mood will improve and appetite will be reduced with the consequent

."

Come on, that, whichever way you look at it, compensates.

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