Sugar consumption warning from the expert: "Fruit itself should be consumed instead of fruit juice"

İKÇÜ Atatürk Training and Research Hospital Endocrinology and Metabolic Diseases Specialist Dr. Mustafa Duman warned citizens about nutrition and sugar consumption within the scope of 19-25 September World Sugar Consumption Awareness Week. Dr. states that sugar consumption should not be seen as a directly harmful habit. Duman stated that the amount, frequency and type of sugar consumed are the main determining factors. Expert emphasizes that high amounts of sugar can be unknowingly consumed from foods thought to contain no sugar. Dr. Duman noted that packaged sauces, snacks, acidic and sugary drinks and flavored coffees are among the biggest sources of sugar.

'THE FRUIT ITSELF SHOULD BE CONSUMED, NOT FRUIT JUICE'

Pointing out that sugar needs should be met primarily from fruit, Dr. Mustafa Duman touched upon the negative effects of fruit juice consumption. Dr. stated that it is difficult to eat two oranges in a row due to the feeling of fullness, but when consumed as fruit juice, a significant amount of sugar is consumed in a very short time. Duman said, "When we eat the fruit as a whole, we get fiber as well as water, vitamins, minerals and antioxidants. Fiber slows down the absorption of sugar, allowing blood sugar to rise more evenly. However, when we juice the fruit, we consume that much sugar, free of fiber, without feeling full and in a very short time. Therefore, it is much more beneficial to consume the fruit as a whole."

'WE SHOULD MANAGE SUGAR CONSUMPTION IN A BALANCED AND MODERATE WAY'

Reminding that WHO recommends that a maximum of 5 percent of daily calorie needs come from sugar, Dr. Duman stated that in a 2000-calorie diet, this amount corresponds to approximately 25 grams (6-7 teaspoons). Drawing attention to the danger of canned drinks on the market, Dr. Duman said, "There is an average of 10 grams of sugar in a 100 milliliter drink. Considering that a normal canned drink is 330 milliliters, there is an average of 33 grams of sugar in one can. Even with a single can of acidic drink, we exceed the WHO's daily sugar limit. Instead of completely eliminating sugar consumption from our lives, we should manage it in a healthy, balanced and moderate way."

INSULIN RESISTANCE BEGINS IN CHILDHOOD

Noting that unconscious sugar consumption begins in childhood, Dr. Mustafa Duman emphasized that adults shape children's taste. Duman stated that children who are fed high-sugar foods at an early age spare less space for nutritious foods such as milk, eggs and yoghurt, and that this situation paves the way for diseases in adulthood. Dr. stated that the basis of Type 2 diabetes seen in later ages is laid by insulin resistance in childhood. Smoke; He warned that excessive sugar consumption may lead to fatty liver, hypertension, cardiovascular diseases and cholesterol disorders.

LABEL READING WARNING

Endocrinology Specialist Dr. stated that consumers should be more conscious in their grocery shopping. Mustafa Duman warned citizens against misleading statements on the front of product packages. Dr. emphasizes that just because a product says fit, healthy, natural or fruity does not mean that the product is sugar-free. Duman continued as follows:

"Our citizens need to learn to look not only at the front of the products but also at the ingredients label on the back when they enter the market. If there are statements such as glucose syrup, fructose syrup, maltodextrin, fruit juice concentrate in the ingredients section, this indicates that there is added sugar in the product. Conscious and healthy consumption is in our own hands."