Sugar - the good, the bad and the ugly
Did you know that the average person in the early 1900s consumed 4 teaspoons of sugars compared to the …. Drum roll …28 teaspoons that an average person in today’s world has become accustomed to … twenty-eight teaspoons !!
You might ask how is this even possible? The answer solely lies in the day to day foods we consume which most of the time are labeled as “NO HIDDEN SUGARS “.
Quite often we are misguided by this punchline such that it diverts the true fact that there are sugars added to most food items consumed every day. These obviously are extremely bad for one’s health.
To kick start the year, l want to bring your attention to the hidden truth about the effects of consuming too much sugar on how you can stabilize your sugar levels in order to stay healthy and how much is too much sugar for your body.
In your effort to keep healthy and adhere to a healthy diet and a healthy lifestyle, below are some of the foods you might need to pay a little more attention to which contain what could seem as little sugar and yet, once it accumulates, it becomes a disastrous little dynamite in the body.
This brings you down to the ” what should we then eat ” question in order to try and cut down on sugar. Get me right, it’s not all rooted in the fact that you have made bad diet decisions but, there are some deemed healthy foods that also contain sugar which is unhealthy.
The picture below illustrates the different amounts of sugar levels in every liquid item that you possibly resort to on a dry day and also shows you how safe you can be if you settle for water. So you might be opting to go for a ‘healthy’ ice tea not realising it nearly has as much sugar as a tin of coke.
Oh yes, and a tin of sugar has the equivalent of 33grams of sugar, which is about 7 teaspoons of sugar.
4 Years ago a study was also published that going for the low calorie or zero sugar options is not a great idea. It still has an effect on the blood sugar and the study showed people do not lose weight on these.
Effects of Excess Sugar Consumption
Experts believe that a lot of sugar intake is one of the major causes of a lot of chronic illness, obesity, and even type 2 diabetes. So also, if you have no family history of diabetes, you can now get diabetes by eating incorrectly.
Here are some of the reasons why you should consider cutting down on sugar and increasing your water and healthier foods intake :
- It can increase your risk of getting a heart attack.
- It is highly associated with acne.
- May increase your risk of cancer
- May increase your risk of depression
- May accelerate your skin aging process
- Drains your energy
- Can lead to fatty liver
- Can negatively impact your dental health
I know and understand the fact that it is somewhat difficult to avoid sugar and a challenge to cut it off entirely from your diet. This is what you can consider doing so that you reduce your sugar intake:
- Swap sodas, energy drinks, juices, and sweetened teas for water. If you have a juice, make sure you dilute it with water.
- Drink your coffee black.
- Make your yogurt sweet with fresh or frozen berries instead of buying flavored, sugar-loaded yogurt.
- Consume whole fruits instead of sugar-sweetened fruit smoothies.
- Use olive oil and vinegar in place of sweet salad dressings like honey mustard.
- Swap your morning cereal for a bowl of rolled oats.
- Use natural nut butter in place of sweet spread.
- Understand your relationship with food and junk food
The recommendations from the American Heart Association for sugar intake is that men should consume no more than nine teaspoons (36 grams or 150 calories) of added sugar per day. For women, the number is lower, six teaspoons (25 grams or 100 calories) per day.
Research also shows that when you eat sugar, it lightens up the same way as cocaine and has a similar effect. Hence it is so addictive.
With so much said about sugar, should l totally cut it out of my diet?
How do l strike a balance because l want the sugar and yet it’s deemed bad for my health?
How is it possible to cut down on sugar and still stay healthy?
Click below, schedule an appointment, test your blood sugar levels, and let’s put these questions and more to rest.