It is difficult to completely refuse to eat sugar, so how much sugar should be eaten in daily life and what kind of sugar is healthier? It is best not to exceed 40 grams a day. The concept of "sugar" has broad sense and narrow sense. Sugar in a broad sense refers to various digestible carbohydrates, including sweet sugar and starch without sweetness; Sugar in a narrow sense refers to refined white sugar and syrup commonly used in food and beverage processing. The harm of sugar to human body is mainly the latter. Almost all sweets contain a lot of sweeteners made of white sugar or syrup. Therefore, it is very common for some children and young women who like to eat desserts, biscuits, snacks and drinks to consume more than100g of sugar every day. However, the total amount of sugar recommended by nutritionists is about 30-40 grams per day, that is, it should not exceed 10% of the total daily carbohydrate intake. What is the concept of 30-40 grams of sugar? Among the sweets that people often eat, the sugar content of a spoonful of jam is about 15g, that of 1 can of cola is about 37g, that of three small pieces of chocolate is about 9g, that of 1 can of ice cream is about 10g, and that of several biscuits is about 10g. Eating too much sugar will lead to a very high purity of refined white sugar after crushing, which can reach over 99%, that is to say, it contains almost no other nutrients and only a lot of energy. If you eat too much sweets, you will feel full, because too much energy will affect the intake of other foods rich in protein, vitamins, minerals and dietary fiber. In the long run, it will lead to diseases such as nutritional deficiency, developmental disorder and obesity. On the other hand, the metabolism of sugar in the body needs to consume a variety of vitamins and minerals. Therefore, eating sugar often will cause nutritional problems such as vitamin deficiency, calcium deficiency and potassium deficiency. Japanese nutritionists believe that children eating too much sweets is an important reason for the increase in fracture rate; American nutritionists also pointed out that children who love sweets have a higher fracture rate. Nutrition survey also found that although eating sugar may not directly lead to diabetes, long-term consumption of sweets will lead to excessive insulin secretion, disorder of carbohydrate and fat metabolism, resulting in imbalance of human internal environment, which will further promote the occurrence of various chronic diseases, such as cardiovascular and cerebrovascular diseases, diabetes, obesity, senile cataracts, dental caries, myopia, rickets and so on. Eating more sweets will also make human blood tend to be acidic, which is not conducive to blood circulation and weakens immune defense function. Sweetness has the same physiological reaction as drug abuse, and craving for sweets may also cause physical and psychological dependence. According to research, sweetness is the first taste accepted and pursued by human beings after birth, and liking sweets is an instinctive reaction of human beings. Medical experiments have confirmed that, in a sense, sweets containing a lot of white sugar have the same effect on the brain. If animals habitually eat sweets, it will stimulate the brain to produce opioids and make them feel happy. Once the supply of candy is stopped, they will feel pain and fidgety, and the chemicals in their brains will be out of balance. This phenomenon is very similar to the reaction of addiction. When should I eat sugar? Eating a lot of sweets is harmful, but if you eat a small amount at the right time, it is also good for your health. For example, when the blood sugar concentration decreases, eating a small amount of sugar can be urgently supplemented. Patients with hypoglycemia will feel black eyes and weak limbs when they are hungry. The best way is to drink a glass of sugar water at once. People who don't have a good breakfast often feel groggy, unable to concentrate and have a decreased thinking ability near noon. At this time, if they eat sweets, they can quickly restore brain function. In addition, sports medicine research has confirmed that if athletes supplement a small amount of sugary drinks before strenuous exercise, it can help them improve their sports performance; Supplementing sugar in time after exercise can eliminate fatigue. It is also beneficial for ordinary people to eat a small amount of sugar before taking a bath, when they are hungry and when they need to pay attention. Eating brown sugar is healthier. You can choose what candy to eat. If you want to find a balance between sweets and health, you'd better eat the following kinds of sugar: brown sugar. Also called "brown sugar" and "brown sugar". It contains more minerals such as iron, calcium, potassium and magnesium, and has high nutritional value, which is beneficial to the acid-base balance in human body. Chinese medicine believes that brown sugar has the functions of promoting blood circulation, removing blood stasis, warming middle warmer and dispelling cold. But brown sugar is warm, and people who often get angry and thirsty should eat less. Oligosaccharides. Such as fructooligosaccharides, lactose oligosaccharides and isomaltooligosaccharides. They are low in calories and have the function of "regulating ecological balance". Some of them are called "Bifidobacterium factors", which can promote the growth of beneficial bacteria in the body and inhibit the reproduction of intestinal pathogenic bacteria and spoilage bacteria. Sugar alcohol sweetener. Include xylitol, sorbitol, mannitol, maltitol, etc. The sweetness is slightly lower than that of sugar. They have low energy, do not cause dental caries, do not raise blood sugar, and belong to healthy sweeteners. But it is best not to exceed 20 grams a day, because they will promote intestinal peristalsis, and excessive consumption will cause mild diarrhea.