{"id":4797,"date":"2021-01-11T11:04:09","date_gmt":"2021-01-11T10:04:09","guid":{"rendered":"http:\/\/yomecuidoyque.com\/?p=4797"},"modified":"2021-01-11T11:04:09","modified_gmt":"2021-01-11T10:04:09","slug":"cuanto-azucar-consumimos-a-diario-sin-darnos-cuenta","status":"publish","type":"post","link":"https:\/\/drasanvi.com\/en\/cuanto-azucar-consumimos-a-diario-sin-darnos-cuenta\/","title":{"rendered":"\u00bfCu\u00e1nto az\u00facar consumimos a diario sin darnos cuenta?"},"content":{"rendered":"<p><![CDATA[\n\n<h3>\u00bfCu\u00e1nto az\u00facar consumimos?<\/h3>\n\n\nEl consumo de az\u00facar, seg\u00fan la Organizaci\u00f3n Mundial de la Salud (OMS), en una persona con una masa corporal normal no debe superar el 5% de la ingesta cal\u00f3rica diaria , es decir, sobre 25 gr, lo que equivale a 6 cucharadas, aproximadamente .\nSin embargo , seg\u00fan un estudio de la Fundaci\u00f3n Espa\u00f1ola de Nutrici\u00f3n, el consumo medio de az\u00facar diario en Espa\u00f1a se sit\u00faa en 71,5 gramos , una cifra que, pr\u00e1cticamente, triplica las recomendaciones de la OMS .\n\n\n<h2>\u00bfCu\u00e1l es el motivo de este excesivo consumo?<\/h2>\n\n\nPor un lado, el sabor dulce es uno de los favoritos de todo el mundo . El dulzor reconforta , satisface y lo asociamos a comidas y alimentos placenteros.\nY, por otro, aunque no estemos comiendo el az\u00facar en el formato puro que la conocemos, somos consumidores habituales de muchos productos que la tienen de forma enmascarada, por lo que estamos tomando m\u00e1s az\u00facar de la que creemos.\n\u00a1Y es que los az\u00facares est\u00e1n en todas partes! Se encuentran de manera natural en los alimentos o se agregan a procesados y bebidas. Las fuentes de az\u00facar en la dieta normal se encuentran en frutas y zumos de frutas, refrescos , miel , mermeladas y jaleas, productos vegetales, comidas preparadas y, por supuesto, postres y otros dulces. Por lo que nuestra principal recomendaci\u00f3n es LEER, SIEMPRE, LAS ETIQUETAS para saber lo que estamos comiendo.\n\n\n<h2>\u00bfQu\u00e9 es el az\u00facar?<\/h2>\n\n\nLo primero que debemos tener en cuenta es que el az\u00facar no\u00a0se considera imprescindible en nuestra dieta porque\u00a0<strong>nos aporta calor\u00edas vac\u00edas<\/strong>, es decir, nos da energ\u00eda, pero sin nutrientes.\nEste edulcorante es sustancia cristalina perteneciente al grupo qu\u00edmico de los hidratos de carbono, de sabor dulce y de color blanco en estado puro, soluble en el agua, que se obtiene de la ca\u00f1a dulce, de la remolacha y de otros vegetales\nCuando nos referimos al az\u00facar, generalmente, hablamos de la sacarosa . Este es el az\u00facar que conocemos como com\u00fan o az\u00facar de mesa . No al az\u00facar que contienen los alimentos de forma natural .\nTanto en adultos como en ni\u00f1os el consumo de az\u00facares libres se deber\u00eda de reducir a menos del 10% de la ingesta cal\u00f3rica total . Una ingesta cal\u00f3rica por debajo del 5% producir\u00eda beneficios adicionales para la salud .\n[caption id=\"attachment_4799\" align=\"aligncenter\" width=\"399\"]<img fetchpriority=\"high\" decoding=\"async\" class=\"Fuente: saluspot wp-image-4799 size-full\" title=\"Fuente: saluspot\" src=\"https:\/\/drasanvi.com\/wp-content\/uploads\/sites\/3\/2021\/01\/azucares-ocultos.jpg\" alt=\"Fuente: saluspot\" width=\"399\" height=\"709\" srcset=\"https:\/\/drasanvi.com\/en\/wp-content\/uploads\/sites\/3\/2021\/01\/azucares-ocultos.jpg 399w, https:\/\/drasanvi.com\/en\/wp-content\/uploads\/sites\/3\/2021\/01\/azucares-ocultos-169x300.jpg 169w, https:\/\/drasanvi.com\/en\/wp-content\/uploads\/sites\/3\/2021\/01\/azucares-ocultos-150x267.jpg 150w\" sizes=\"(max-width: 399px) 100vw, 399px\" \/> Fuente: saluspot[\/caption]\n\n\n<h2>\u00bfTiene beneficios?<\/h2>\n\n\nLos az\u00facares son importantes como fuente directa para nuestro cerebro y m\u00fasculos y, en su justa medida, tienen lugar dentro de la dieta saludable.\nEl problema est\u00e1 en el abuso que se ha producido en los \u00faltimos a\u00f1os, sobre todo, en el caso de los ni\u00f1os . Por eso, las gu\u00edas nacionales de alimentaci\u00f3n saludable nos recomiendan limitar el consumo .\n\n\n<h2>\u00bfQu\u00e9 otras alternativas saludables hay al az\u00facar?<\/h2>\n\n\nEl az\u00facar convencional tiene un \u00edndice gluc\u00e9mico (rapidez con la que un alimento puede elevar el nivel de az\u00facar en sangre) en torno al 70. De ah\u00ed la importancia de consumir alimentos con el menor indice posible .\n<strong>Az\u00facar de abedul:\u00a0<\/strong>tambi\u00e9n conocido como xilitol . Se extrae de la corteza del abedul. Es igual de dulce, pero, tan solo, contiene 2,4 calor\u00edas. El principal beneficio del az\u00facar de abedul es que <strong>su \u00edndice gluc\u00e9mico esta por debajo de 7,<\/strong> lo que hace que sea un producto apto para diab\u00e9ticos .\nMuy bueno para las dietas de p\u00e9rdida de peso y para aquellas personas que tienen facilidad para engordar.\n<b>Az\u00facar de coco: e<\/b>s un endulzante sano y natural, que se extrae del n\u00e9ctar de las flores de la palmera cocotera que, tras evaporar su humedad al fuego, va cambiando de color hasta convertirse en una sustancia densa y marr\u00f3n que se cristaliza en az\u00facar de coco . Se compone de un 80% agua , 15% az\u00facar y 5% minerales. Tiene un \u00edndice gluc\u00e9mico por debajo del convencional y un 40% menos de calor\u00edas.\n<strong>Eritritol:<\/strong> ,aunque lleva presente en la dieta durante miles de a\u00f1os debido a su presencia en frutas y otros alimentos, es un edulcorante de carga con buen sabor y cero calor\u00edas que es adecuada para diversos alimentos y bebidas reducidas en calor\u00edas. Una opci\u00f3n ideal para diabeticos.\n<strong>Stevia:<\/strong>\u00a0es uno de los edulcorantes m\u00e1s conocidos. Se considera una muy buena alternativa al az\u00facar porque no afecta a los niveles de az\u00facar en sangre . Pero, recuerda que, la stevia endulza mucho m\u00e1s que el az\u00facar. Una cucharada de stevia equivale a un cuarto de stevia en polvo o 6 gotas de stevia l\u00edquida .\nComo pod\u00e9is comprobar hay multitud de opciones con las que podemos contar a la hora de endulzar nuestro d\u00eda a d\u00eda reduciendo al m\u00e1ximo el consumo e az\u00facar blanco. \u00bfYa has probado alguna?\n&nbsp;\n&nbsp;\n&nbsp;\n&nbsp;\n&nbsp;\n&nbsp;\n&nbsp;\n&nbsp;\n&nbsp;]]>    \t<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfCu\u00e1nto az\u00facar consumimos? El consumo de az\u00facar, seg\u00fan la Organizaci\u00f3n Mundial de la Salud (OMS), en una persona con una<\/p>\n","protected":false},"author":2,"featured_media":4798,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[126,129],"tags":[],"class_list":["post-4797","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-habitos-saludables","category-nutricion"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00bfCu\u00e1nto az\u00facar consumimos a diario sin darnos cuenta? - Drasanvi English<\/title>\n<meta name=\"description\" content=\"El az\u00facar de abedul, de coco o el eritritol son las opciones m\u00e1s saludables frente al az\u00facar convencional por su bajo \u00edndice gluc\u00e9mico y ausencia de calor\u00edas\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/drasanvi.com\/en\/cuanto-azucar-consumimos-a-diario-sin-darnos-cuenta\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00bfCu\u00e1nto az\u00facar consumimos a diario sin darnos cuenta? 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