Do not annoy: doctors called the norms of "white poison"
Scientists have not yet decided which is more harmful — salt or sugar, but they firmly believe in the need to limit these ingredients to reasonable values. A sense of proportion will help keep you healthy. But if it is acceptable to add salt to dishes within the norm, then it is better not to add sugar. What happens if you completely remove sweets and do not eat salty food, what diseases threaten lovers of honey and sausage, and why a lack of sodium also harms the body — in the Izvestia article.
Norms of sweet and salty
According to the recommendations of the World Health Organization (WHO), the daily norm of salt for an adult is no more than 5 g, Dmitry Bystrov, associate professor of the Department of Food Industry, Hospitality and Service at ROSBIOTECH University, explained to Izvestia. This is about one teaspoon without a slide, and salt, which is already contained in finished products, is included in the norm.
— For sugar, the safe norm is no more than 10% of the daily calorie content, and preferably up to 5%. In terms of weight, this is about 25-50 grams of free sugars per day, including added sugar, honey, syrups and sugar contained in drinks and sweets," comments Dmitry Bystrov.
Salt and sugar are among the so-called "hidden ingredients" of the modern diet: they are added to bread, semi-finished products, drinks and sauces, recalls Ali Almasri, a gastroenterologist at the Be Healthy clinic on Sushchevsky Val.
"As a result, the average Russian receives about 100 grams of free sugar and 12 grams of table salt per day, respectively, four and 2.5 times the safe level set by the World Health Organization (25 grams of sugar and 5 grams of salt)," says Ali Almasri.
Moreover, the limit of 5 grams for salt and 25 grams for sugar applies to people who are relatively healthy. For some groups, the restrictions are more stringent.
With arterial hypertension, chronic kidney disease, heart failure or cirrhosis, the permissible daily dose of salt is reduced to 2-3 g. Only athletes working in hot conditions temporarily need 7-8 g of salt, but they need to control blood electrolytes. And free sugars for obesity, prediabetes and diabetes should be up to 5-10 g, and sometimes they have to be completely eliminated, says Ali Almasri.
In order not to exceed the norm, biotechnologist Dmitry Bystrov recommends to be careful with semi-finished products, not to abuse them. In particular, if possible, cook meat, cutlets, casseroles and cheesecakes on your own.
— The stores offer either very salty semi-finished meat products or too sweet cottage cheese desserts. The addition of natural preservatives to products — sugar and salt — prolongs shelf life, but has a negative impact on health, — says Dmitry Bystrov.
Why are salt and sugar called white poison
Thus, scientists have not yet found an answer to the question of which is more harmful: salt or sugar. In excess, both ingredients are dangerous, the biotechnologist warns. Excess salt more often leads to problems with the cardiovascular system, and excess sugar leads to metabolic disorders and obesity.
Over—salting and over-sweetening habits are harmful, but excess sugar is more often associated with systemic nutritional disorders (overweight, insulin resistance), therefore it is considered more dangerous in the long run.
— Excess sugar leads to metabolic disorders, obesity and the risk of developing type 2 diabetes. And excessive salt consumption increases blood pressure, increases the load on the kidneys and blood vessels, warns Dmitry Bystrov.
In moderation, neither salt nor sugar are toxic — they are important substances for metabolism and normal functioning of the body.
According to gastroenterologist Ali Almasri, excessive intake of salt stimulates the activity of the renin-angiotensin-aldosterone system. This hormonal system regulates blood pressure and blood volume in the body. As a result, blood pressure rises and the risk of stroke, heart attack, nephrosclerosis and stomach cancer increases.
And sugar, entering the liver in the form of fructose and glucose, triggers lipogenesis, leads to the accumulation of visceral fat, non-alcoholic fatty liver disease, insulin resistance and atherogenic dyslipidemia. In the intestinal lumen, excess sugars increase fermentation, exacerbate irritable bowel syndrome and bacterial overgrowth syndrome (SIBR).
Everything is fine in moderation, experts confirm.
Dmitry Bystrov explains that salt was named white poison by proponents of salt-free or low-salt diets, the benefits of which have been repeatedly questioned by Russian and foreign scientists. Mindlessly following these diets is no less dangerous to health than abusing these products.
— One of the proven facts confirming the danger of salt—free nutrition is an increase in the blood content of the little-studied hormone renin, which causes constriction and spasms of blood vessels. This contributes to the formation of blood clots and increases the risk of heart attack," Dmitry Bystrov informs.
In addition, according to the associate professor, a lack of sodium affects the production of insulin, which is responsible for normalizing blood sugar levels, and causes a pathological increase in the activity of nerve cells and endings. So the body needs salt, but in certain quantities.
— Keep in mind that salt is necessary for water-salt balance, transmission of nerve impulses, and muscle function, — says Bystrov. — When it is deficient, a person may experience weakness, seizures, and a drop in blood pressure. And sugar (in the form of glucose) is a source of energy for the brain. In its complete absence, irritability, loss of strength, and decreased concentration are possible.
Curiously, most people only call sugar white poison. According to multiple scientific studies, sugar consumption provokes early aging, cardiovascular diseases, obesity, and even cancer.
— According to scientists, added sugar is particularly dangerous: its consumption increases blood pressure even more than excess sodium. In February 2014, a study conducted by the Centers for Disease Control and Prevention (USA) showed that high sugar intake increases the risk of death from cardiovascular diseases, explains Dmitry Bystrov.
Added sugar can be dispensed with without harm: natural sugars of fruits, vegetables and milk remain in the diet, emphasizes gastroenterologist Ali Almasri.
— A complete elimination (from Latin. eliminare — "expel") salt is impossible. It must be remembered that the body gets the minimum amount of sodium (about 1 g) even from natural products without adding salt, and this is enough for neuromuscular conduction and maintaining water-electrolyte balance, says Ali Almasri.
According to Ali Almasri, success in maintaining health is achieved by those patients who not only count grams, but also switch to a predominantly plant-based diet, minimize industrially processed foods and maintain regular physical activity.
How to salt food without harm to health
To bring the dish to taste, salt, spices, seasonings and other ingredients are used. Dmitry Bystrov recommends using the following standards as a guideline:
— Soup — about 1 g of salt per serving.
— Side dish (porridge, potatoes, vegetables) — from 0.5 to 1 g;
— Meat or fish dish — 1-1.5 g.
The expert advises that when adding seasonings to a dish, pay attention to its composition. If it already contains salt, then you do not need to add it. Pleasant notes can be added to the treat by adding herbs, lemon juice and garlic.
Is it possible to eat herring
It is also impossible to completely exclude products containing sugar. Moreover, if you bring the situation to the point of absurdity, you will have to give up, for example, fruits, vegetables, dairy products (and their substitutes), eggs, nuts and honey, because they already contain sugar. As a result, the diet will be unbalanced.
— But you can safely refuse dishes with added sugar. Only one can of Cola can contain up to 7 teaspoons of sugar, and a medium—sized chocolate bar can contain up to 6 teaspoons. It is better to replace these products with natural sources of sugar," comments Dmitry Bystrov.
Salt is much easier, says Bystrov. It is usually generously added to semi-finished products and ready meals, sausage and bakery products, as well as, of course, to fast food. Therefore, if you cook at home and "do not overload" yourself with bread, sausage, industrial-salted herring and do not buy fast food, then you can do without an overabundance of salt.
The most proven preventive nutrition model is the Mediterranean diet, Ali Almasri adds. With this menu, half of the plate is occupied by vegetables and fruits, a quarter by whole grains, and another quarter is devoted to fish, legumes, or lean meat. Cold-pressed vegetable oils are preferred, and dietary fiber (at least 25-30 g) should be absorbed daily.
At appointments, patients often ask doctors questions about "initially salty" and "traditionally sweet" foods and how many of these treats are acceptable to include in the diet. Some of them are considered useful, while others lack the willpower to give up.
— Lightly salted herring, sauerkraut and other fermented vegetables can be included in the menu 2-3 times a week in portions of 50-70 g, if the total daily sodium does not exceed 5 g, — Ali Almasri comments. Unsalted lard is acceptable in the amount of 10-15 g, it is useful due to its high content of monounsaturated fats. But smoked and heavily salted versions are undesirable.
But honey, according to the gastroenterologist, is not physiologically different from sugar. A tablespoon (21 grams) contains almost 17 grams of free sugars. This is actually an acceptable daily limit, therefore, as a "healthy" alternative, honey can be justified only with a general reduction in sweets, the expert emphasizes.
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