Oct 18 2020

Too much Sugar is Not Good for Your Health Part 3

Published by at 12:49 pm under Sugar

Too much Sugar is Not Good for Your Health
Take these simple steps to minimize it in your diet.

Two hundred years ago, the average person living in the US consumed two pounds of sugar in a year. In 1970, that number increased to 123 pounds per year. Today, the average American eats almost 152 pounds of sugar in just one year. This is equivalent to 3 pounds (or 6 cups) of sugar in one week! ”… According to the American Heart Association (AHA), the maximum amount of Added Sugars you should eat is 150 calories per day (37.5 grams or 9 teaspoons) for men and 100 calories per day (25 grams or 6 teaspoons) for women…” To put this into perspective, a 16oz coca-cola has 52 grams of sugar. (1,2,3)*

Why has there been such an increase in sugar consumption? A couple of weeks ago we talked about how Added Sugars have steadily crept into our diets via processed foods over the last half-century and the fact that it has become such an issue that the FDA now requires these Added Sugars to be listed on a separate line on food labels. This change now allows us to discern how much sugar is found naturally in foods and which sugars are added just for additional taste.1*

The combination of Added Sugars in processed foods and our turn towards fast and quick foods has really packed a punch to the American public. We are fatter and sicker than ever before and it seems many people have fallen victim to this new way of life. After all, it’s easy to think you are making a healthful choice by buying granola bars, sweet yogurt, and apple juice for your kids but in actuality, you are buying foods packed with Added Sugars and calories. *

Sugar is empty calories with zero nutritional value. Too much sugar leads to disruption of the microbiome, offsets our metabolism, can lead to weight gain and obesity, not to mention cardiovascular disease and type 2 diabetes.(1,2)*

Know the difference between added and naturally occurring sugars

It is important to make the distinction between Added Sugars and those sugars that occur naturally in such foods as fruits and vegetables. Whole foods such as fruits and vegetables contain fiber, water and various micronutrients that are good for us as opposed to Added sugar which is man produced and can be in the form of sucrose, high-fructose corn syrup, maltose, fructose, dextrose, dextrose, syrup, cane sugar, corn syrup and a number of other names that we discussed in the first blog in our sugar series. 1*

US dietary guidelines advise people to limit their intake to less than 10% of their daily calorie intake. But when added sugars are in so many foods, how can we do this? We can look back at what our ancestors were eating 200 years ago to help get our answers.1*

Ideas for minimizing the sugar in your daily diet

First and foremost, cook all your meals at home, choosing whole foods*

Avoid processed foods and fast food *

Don’t add sugar to your coffee, oatmeal, or other foods.*

Avoid soft drinks and fruit juices (which contain as much sugar as soft drinks). Choose whole fruit instead. Sliced apples with cinnamon, mangoes with lime are sweet and delicious whole-food options*

Read food labels…added sugars are in such foods as pasta sauces, salad dressings, and barbeque sauces. If a packaged food contains sugar in the first 3 ingredients or has more than one type of sugar listed, avoid it*

Limit your consumption of cookies, candies, and cakes. They are called treats for a reason, so treat yourself only on occasion*

Avoid canned fruits in syrup…choose fresh fruit instead*

Don’t be tricked by low-fat or diet foods. These foods tend to be higher in sugar to enhance taste *

Make water your beverage of choice*

Drink unsweetened tea, sparkling water, herbal teas or coffee all of which have no sugar *

Use stevia, which is a zero-calorie alternative to sugar*

Even if you are not diabetic or overweight, long term sugar intake can catch up with you. Don’t be fooled by marketing and read food labels. Eat whole foods and prepare your meals at home utilizing fresh ingredients. Keep your microbiome healthy and you’ll keep your whole body healthy. Supplementing with Body Biotics™ Bio-Identical SBO Probiotics Consortia™ is part of this overall healthy diet plan.*

Healthiest wishes,

Kelli

www.bodybiotics.com

 

Resources:

  1. https://www.dhhs.nh.gov/dphs/nhp/documents/sugar.pdf
  2. https://www.healthline.com/nutrition/how-much-sugar-per-day#TOC_TITLE_HDR_9
  3. https://www.coca-colacompany.com/faqs/how-much-sugar-is-in-coca-cola#

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