The science of eating sugar and salt coffee

Daily sugar limit

The U. S. Dietary guidelines Advisory Committee recommends that daily sugar intake be limited to 10% of total dietary calories, specifically no more than 12 teaspoons of sugar for adults.

Interpretation: the sugar here refers to the sugar artificially added in the process of food processing, including the addition in the production of beverages, pastries and other food, not the sugar contained in the food itself, such as the sugar in fruits, grains and milk. Pay attention to the problem of adding sugar, mainly adding sugar is basically adding energy, not adding other nutrients. Eating too much added sugar, due to increased energy intake, will increase the risk of obesity and other chronic diseases. The average energy from added sugar in the United States accounts for 13% of the total energy, and there is no specific data on the intake of added sugar by Chinese residents. However, according to the changes in food consumption, we should also consider reminding Chinese residents to reduce or control the intake of added sugar.

Lower threshold for salt control

The Advisory Committee on Dietary guidelines in the United States recommends that people at high risk of heart disease consume no more than 1500 milligrams of sodium a day. In view of the fact that Americans currently eat an average of more than 3400 milligrams of sodium a day, the Advisory Committee on Dietary guidelines recommends that if the salt control target is difficult to achieve, the public should eat at least 1000 milligrams of sodium a day.

Interpretation: the Dietary guidelines for Chinese residents recommend that the intake of salt should not exceed 6 grams. At present, the intake of salt by Chinese residents is close to 11 grams. Among the sources of salt, the salt added in the cooking process accounts for the first (about 70.0%), and the salt from processed food accounts for 30%. It is recommended that we use salt-limiting tanks and salt-limiting spoons to control the total amount of salt every day. For those who are used to salty food, in order to meet the needs of taste, you can put less vinegar when cooking dishes to improve the fresh flavor of dishes. As a matter of fact, if you can't control the salt intake of about 6 grams, then be sure to eat 6 grams of iodized salt and eat the rest of the non-iodized salt.

Drink coffee with less sugar

The new proposal investigates caffeine for the first time and believes that drinking coffee in moderation is not only okay, but even good for your health. There is ample evidence that drinking three to five cups of coffee a day is part of a healthy diet and can even reduce the risk of type 2 diabetes and heart disease. The expert group also advised against adding cream and sugar to coffee, not buying large energy drinks, and advising pregnant women to drink no more than two cups of coffee a day.

Interpretation: on the whole, the average consumption of coffee by Chinese residents is not high, and only a small number of people consume more coffee. On the basis of following the above instructions, regular coffee drinkers are advised to drink coffee with less sugar.

Source: Zhejiang online-Zhejiang Daily

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