Researching this article took me down so many rabbit holes. I chose a few and will continue to elaborate and go into some of the other paths throughout the weeks.
Is all sugar bad for us?
Too much is!
How much is too much?
There is not an RDA for sugar, but the American Heart Association suggests that men should consume no more than 150 calories (about 9 teaspoons or 36 grams) of added sugar per day. That is close to the amount in a 12-ounce can of soda.
For women, it's 84 calories (5 teaspoons or 20 grams).
Currently, US food labels contain information on total sugars per serving, but do not distinguish between sugars that are naturally present in foods and added sugars. Thus, it is difficult to determine the amount of added sugars in foods and beverages. Read labels.
Better yet, just eat the whole food, no packaging or labels.
A healthy, well-balanced whole food diet contains naturally occurring sugars, watch for the added sugars first.
MYTHS & TRUTHS related to SUGAR
MYTH - If it's salty then it does not contain sugar.
MYTH - Sugar is just used to sweeten things - if I do not eat sweet things, I'm not getting extra sugar.
TRUTH - Sugar is used in foods for many different reasons like:
To add sweetness
to extend the shelf life of foods
to increase flavor and spiciness
in Low fat and Gluten-free foods, it's used to make it taste better.
TRUTH - Sugars are common additives in:
condiments
sauces
dressings
nut butters
mayonnaise
marinades
soups
breads
cereals
potato chips
crackers
flavored yogurt
cured meats
sports drinks
juices
many canned foods
And the list goes on and on...
MYTH - If it does not say sugar on the label, then it does not contain sugar.
TRUTH - Sugars have many different names, here are a few:
corn sweetener
corn syrup
fruit juice concentrates
high-fructose corn syrup
honey
Caramel
Carob syrup
maple syrup
rice syrup
sucanat
sorghum syrup
molasses
Agave
Malt
syrup sugar molecules ending in "ose" (dextrose, fructose, glucose, lactose, maltose, sucrose).
More types of sugars
brown sugar
invert sugar
Barley malt
Malt sugar
Beet sugar
Buttered sugar
Coconut sugar
Date sugar
Demerara sugar
Pure cane sugar
Muscovado sugar
Turbinado sugar
Treacle sugar
MYTH - Organic sugar is better - it's still sugar!
TRUTH - Some sugars have trace nutrients but in the end, they are all sugars. The high sugar content outweighs many potential benefits.
MYTH - Fruit juice is better for me.
Both soda and 100% fruit juice contain around 110 calories and 20–26 grams of sugar per cup (240 ml), It is absorbed a little slower but, it's still a sugar.
TRUTH - The whole fruit contains fiber and is absorbed slower.
Go for the whole food options.
TRUTH - There are healthier options. - I'll talk about that next week.
TRUTH - Eating too much added sugar can have many negative health effects.
High sugar consumption can cause:
weight gain
insulin resistance
metabolic syndrome
fatty liver disease
type 2 diabetes
Inflammation
Increase risk of Cancer
Cardiovascular disease
High blood pressure
Increased risk of heart disease and stroke
Acne
Depression
Skin and cellular aging
Drains energy
Worsen cognitive decline
To summarize:
Too much sugar is not good for your health. Limiting the added sugars in your diet can be difficult, but beneficial.
Next week I'll talk about ways to lower your sugar intake. I'd love to hear your ideas too. Reach out to me at ToniDeeFitness@gmail.com
Until then, READ the labels - you may be surprised by how much sugar you are consuming.
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