Ziqitza - Sugar a tasty treat or a preventable health risk
                      Ziqitza - Sugar: a tasty treat or a preventable health 
risk?
Most of us, as modern consumers, make an effort to learn more about 
good nutrition. We are attempting to regain control of what we put in 
our bodies, from table salt to the amount of sugar we consume. 
However, the vast ocean of confusing and contradictory information 
available to us makes this difficult. According to Ziqitza Healthcare Ltd
., 80% of consumers face conflicting nutritional information, and 59% 
have doubts about their dietary choices. However, the majority of 
people agree on the importance of making healthier dietary and 
nutrition choices. 
 
Sugar has almost always had a bad reputation when it comes to good 
health and well-being. While sugar is a naturally occurring component 
of all carbohydrate-rich foods such as grains, fruits, vegetables, and 
dairy products, it does have some drawbacks. A diet consisting of 
"whole foods" and naturally occurring sugar varieties is acceptable. 
Plant-based food sources are also high in fibre, essential minerals, and 
antioxidants, whereas dairy food sources are high in protein and 
calcium.
Because such foods are processed gradually by the 
body, the natural sugar in them provides a consistent 
energy supply to the cells. Furthermore, a diet high in 
natural foods such as fruits, vegetables, and whole 
grains has been shown to reduce the occurrence of 
chronic illnesses such as diabetes, heart disease, and 
even some types of cancer.
 
Ziqitza Healthcare points out that the amount of sugar 
that is safe to consume per day depends on your total 
caloric intake, activity level, and other factors. In 
general, it is best to avoid added sugars whenever 
possible because they do not contain any beneficial 
nutrients. Sugar consumption may contribute to 
preventable diseases.
The Amount of Sugar That’s Safe to Consume
There is no one-size-fits-all answer to this question. While some people can consume a lot of 
sugar with little to no harm, others may need to limit their sugar intake as much as possible. 
According to Ziqitza, the maximum amount of added sugar a person should consume per day 
is:
 Men: 37.5 grammes or 150 calories (or 9 teaspoons) per day.
Women: 100 calories (25 grammes, or 6 teaspoons) per day.
 Ziqitza Rajasthan explains it in real terms and remarks that a 355 mL can of Coca-Cola 
contains 140 calories entirely from sugar, whereas an average Snickers bar contains 120 
calories entirely from sugar. It is important to remember that added sugars from these sources 
are not required in the average person's daily diet.
How to reduce sugar in your diet?
According to Ziqitza Limited, we should limit our consumption of 
the following foods, in descending order of importance:
 
Sugary soft drinks: As previously stated, each 355 mL can of soft 
drink contains nearly 8 teaspoons of sugar. Hence, it is wise to avoid 
them.
Packaged fruit juices: There is no actual need for artificial sweeteners 
in our diet. Therefore, ZHL Rajasthan suggests that one must prefer 
drinking fresh fruit juices because they contain no added sweeteners. 
Readily available fruit packs contain the same amount of sugar as soft 
drinks, They must be avoided.
 
Confectionery and sweets: No matter how much you crave them, 
they must be avoided.  Try to limit your consumption of confectionery 
and sweets.
 
Yummy baked goods:  Sugar and refined carbohydrates are commonly 
found in cookies, cakes, and other types of sweet baked goods.
 
Low-fat or diet-friendly foods: These foods frequently have the "fat" 
content removed to make way for extremely high amounts of sugar as 
a flavour substitute.
Water is your best friend: It's a good idea to replace sugary drinks 
like soft drinks and juices with water. Not adding sugar to coffee or 
tea is another option.
 
Get creative: Ziqitza Limited Rajasthan says that many healthier 
versions of your favourite recipes can be found online. Finding a 
good substitute for a sugary treat allows you to have your cake and 
eat it without the guilt or fear of health problems!
 
As with any dietary or lifestyle change, Ziqitza Health Care Limited 
advises taking note of the sugar consumption levels that are 
appropriate for you. While some people can tolerate small 
amounts of sugar in their diet, others may experience sugar 
cravings, binge eating, rapid weight gain, and become more 
susceptible to disease. Because everyone's body chemistry is 
different, we all need to learn and understand what works best for 
our individual lifestyles.