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What is more harmful to health – salt or sugar? There is no clear answer to this question, since both substances, if consumed in moderation, can cause serious harm to the body.
Table salt and sugar are two white bulk substances that we are used to adding to food. However, the danger lies not in a spoonful of salt or sugar, but in hidden additives that abound in ready-made and semi-finished products.
Fruit juices, ketchups, sauces, yoghurts - sugar is hidden in a variety of products, even those that do not seem sweet. A glass of fruit juice can contain up to 25 gr of sugar - that's like 4 teaspoons!
Salt is a constant companion of sodas, sausages, semi-finished products, and chips. Not only does it add flavor, but it also increases thirst, causing us to drink more sugary drinks, thereby increasing our sugar intake.
Ultra-processed foods not only contain excess salt and sugar, but also calories, saturated fat and trans fat.
Standards and recommendations
The daily intake of salt is 5 grams. However, according to statistics, people on average consume about 12 grams of salt per day, which is almost 2,5 times more than what is required for the body to function.
The rate of sugar consumption is individual and depends on gender, age and activity. But it is important to understand that sugar is not just a single substance, but a mixture of glucose and fructose.
25-40 grams per day is the maximum allowable amount, but it is better to try to limit the total share of carbohydrates in the diet (up to 30-40% of daily calories).
The effect of salt on the development of hypertension
For decades, it was believed that excess salt in the diet leads to fluid retention in the body. This, in turn, provokes contraction of blood vessels and leads to increased blood pressure and the development of hypertension.
Contrary to this popular belief, a 2014 study in France involving 8 000 people found no link between the amount of salt consumed and systolic blood pressure levels. It is important to understand that the study's findings apply to healthy young adults. In people over 50 or with other diseases, the effect of salt on blood pressure may differ.
Why is sugar really dangerous?
An extensive analysis of the health of nearly 15 000 people found that excessive consumption of added sugar was statistically associated with:
• gaining excess weight;
• risk of developing abdominal obesity;
• type 2 diabetes;
• hypertension;
• cardiovascular diseases.
The World Health Organization's recommendations for sugar consumption are stricter than many nutritionist advice. WHO permits consumption of no more than 10% of daily calories in the form of sugar.
Salt or sugar: which is worse?
Comparing salt and sugar in terms of harmfulness is not entirely correct.
Both substances are found in large quantities in ultra-processed foods, which many people don't think about. Instead of focusing on a specific ingredient, it makes more sense to talk about common nutritional mistakes:
• excess calories;
• predominance of fast carbohydrates;
• excessive consumption of saturated fats;
• lack of fiber, vitamins and minerals.
These factors together negatively affect health.
What to do?
Limit consumption of ultra-processed foods. Read labels and pay attention to salt, sugar and other nutrients. Focus on fresh, whole foods.
Attention! The publication is for informational purposes only.
Resource: fitseven.ru
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