Limit Added Sugar Intake

Sugar is certainly a buzzing topic these days! I used to not think much of sugar until maybe 3 or 4 years ago. That is when I mindfully started limiting added sugar in my diet. Sugar comes in many forms from sweeteners either naturally or synthetically derived, to naturally occurring sugars as carbohydrates in food, such as vegetables, fruits, grains, and dairy products. Sugar in fruit for example is referred to as fructose and in dairy products, it is lactose. Sugar is recognized by our body in the exact same way no matter the form. However, how quickly it is absorbed in the body differs – which is where the glycemic index comes into play. Fruits and vegetables for example contain fiber, as well as other nutrients, but specifically the fiber is the element in these foods that delivers a more steady/slower supply of energy to our cells. This keeps your blood sugar from rising and falling too quickly. Added refined sugar is absorbed much more quickly by the body because of the fact that it is refined – meaning it has been processed and stripped of its’ nutrients. It becomes concentrated, making it very sweet, and energy-dense with no nutritional value. So not only is it absorbed in the body too quickly, making you crave more and feel hungrier sooner, but it also offers high amounts of calories and zero nutrients. We call these empty calories. The top sources of food with large amounts of refined sugar include soft drinks, fruit drinks, flavored yogurt, cereal and granola, cookies, candy, and most processed food.

According to the American Heart Association, women should consume no more than 6 teaspoons, or 24 grams of added sugar (100 kcals) and men should not consume more than 9 teaspoons or 36 grams (150 kcals) of added sugar. For a point of reference on how much sugar that is: a regular 12-ounce can of Pepsi contains 41 grams of sugar; a 12-ounce Gatorade has 34 grams of added sugar; and a typical box of cereal can contain anywhere from between 8 and over 20 grams of sugar per serving! Consuming too much sugar over this recommended allowance not only carries a very high risk of heart disease, but it also causes dehydration, inflammation, oxidative stress, and the development of free radicals (unstable molecules in the body, that cause damage if left unchecked). This has a negative impact on our skin, immune system, digestive system, liver and kidney function, and many of our other bodily systems.

I want to give you this information around sugar, because it is important to be aware of what a safe amount looks like for our diet, compared to the number of grams of added sugar in a single food item on our shelves today. You should also be informed on how overconsuming added sugars can have a negative impact on your health. With all of that information, however, this is where I come back to addressing moderation. Sugar is great for a fun treat whether it is something small once a day – maybe a cookie with your afternoon coffee, or a dessert after dinner – or it’s a splurge every once in a while. Moderating your sugar intake, and limiting your added sugar as best you can throughout the day is all you need to reap the benefits of not consuming too much sugar in your lifetime. Benefits include healthier skin, lower body fat percentage, lower blood sugar levels, improved oral health, and lower risk of depression and heart disease – it’s all worth moderating your sugar intake.