By Maribeth Evezich, MS, RD
If you’re not monitoring your intake, sugar could be sabotaging your health and weight. Because when it comes to sugar, ignorance is not bliss. Here’s why. Not long ago, added sugars were only a concern due to being “empty calories” promoting obesity and dental cavities. While considered an “unhealthy indulgence,” sugar’s only known risks were to our teeth and waistline and perhaps inadequate nutrition. But then the research started piling up. Today we know better. Over-consumption of added sugar is recognized as an independent risk factor for cardiovascular disease as well as many other chronic diseases, including diabetes mellitus, liver cirrhosis, and dementia—and is linked to dyslipidemia, hypertension, and insulin resistance.1 So the concern related to added sugar over-consumption has broadened to our whole body with potential health issues from head to toe, literally. In fact, according to UCSF School of Medicine professor Dr. Laura A. Schmidt’s invited commentary in JAMA Internal Medicine, “Too much sugar does not just make us fat; it can also make us sick.”1 Further, excess sugars are associated with premature aging as their by-products build up in connective tissue, promoting stiffness and loss of elasticity.2,3 Think wrinkles. How much is too much? Not surprisingly, major health institutions, such as the Institute of Medicine, World Health Organization (WHO), and the United States Department of Agriculture (USDA) Dietary Guidelines recommend limiting added sugars. Further, the American Heart Association (AHA) has set specific daily limits (see graphic).4 However, while the WHO echoes these guidelines, it encourages further limitation to 5% of daily calories for additional health benefits. That’s 6 teaspoons, 100 calories, 25 grams for a 2,000 calories diet.5 How are we doing? Not well! According to the USDA Dietary Guidelines, on average we’re eating almost 270 calories, or more than 13 percent of calories per day, in added sugars. That’s about 17 teaspoons (approximately 1/3 cup) of added sugars per day, about double the AHA guideline.6 Concerned about your weight? Do the math. That’s 11 teaspoons over the WHO’s more conservative recommendation. So, by simply reducing your added sugars to the lower WHO recommendation, you could be 9 kg lighter a year from now. Where is all this added sugar coming from? Most added sugar comes from processed and prepared foods. Beverages (soft drinks, fruit drinks, sweetened coffee and tea, energy drinks, alcoholic beverages, and flavored waters) are the biggest culprit. For example, with as many as 11 teaspoons (46.2 grams) of added sugar in one 350 ml. soda, a single serving is close to double the recommended limit for women and children. The other major “sugar bombs” are snacks and sweets (grain-based desserts, dairy desserts, puddings, candies, sugars, jams, syrups, and sweet toppings).7 Further, sugar is pervasive in our food supply. You’ll find it lurking in some not-so-obvious places, including savory foods, such as bread and pasta sauce, fruit juices, and bottle sauces, dressings, and condiments, such as ketchup. In fact, you’ll find added sugar in 74% of packaged foods sold in supermarkets, including those marketed as “healthy,” “natural,” “low-fat,” or “gluten-free.”7 They’re everywhere. The only way to keep them at a minimum is to eat whole, minimally processed foods. In the next post in this series, we’ll look at why sugar cravings are so tough to conquer and help you identify hidden sugars in your diet. REFERENCES
11 Comments
Smith
1/7/2023 09:07:01 am
Reply
Clifford Simon
1/11/2023 01:33:06 pm
I have be dealing with Hpv for the past 5 years until i got review online about Dr Onokun people testified s how they got cured with his herbal medicine. And i order the treatment, after taking it for 14days i totally got cured with Dr Onokun herbal treatment. I'm recommending you diagnosis with Hpv or any health issues should contact him and get cured naturally. You can contact him via email: [email protected] or
Reply
Defi Mike
11/11/2023 07:12:53 pm
Am so happy to found Dr Onokun the best herbal doctor who help me cure my Hpv this is a great testimony in my life if you also need help from him. Reach out his Facebook page via: https://www.facebook.com/naturaltreatmentcenter1 or Email: [email protected]
Reply
cindy poole
17/6/2024 11:23:09 pm
I have been suffering from (HPV) disease for the past four years and had constant pain, especially in my knees. During the first year,I had faith in God that i would be healed someday.This disease started circulating all over my body and i have been taking treatment from my doctor, few weeks ago i came on search on the Internet if i could get any information concerning the prevention of this disease, on my search i saw a testimony of someone who has been healed from (Hepatitis B and Cancer) by this Man Dr Akhigbe and she also gave the email address of this man and advise we should contact him for any sickness that he would be of help, so i wrote to Dr Akhigbe telling him about my (Herpes Virus) he told me not to worry that i was going to be cured!! hmm i never believed it, well after all the procedures and remedy given to me by this man few weeks later i started experiencing changes all over me as the Dr assured me that i have cured,after some time i went to my doctor to confirmed if i have be finally healed behold it was TRUE, So friends my advise is if you have such sickness or any other at all you can email [email protected] Call or Text him number on whatsapp +2347083551316
Reply
amaber
18/6/2024 03:42:57 am
Truly, natural remedies do work. If they didn't, we wouldn't have used them for thousands of years. And, pharmaceutical companies wouldn't be studying plants, taking extracts of them, and patenting them as drugs. This is not a claim or lie. I was totally cured from HERPES Virus by an Herbalist Dr. Okedi. His remedy is surely the best. I suggest you try him out if you are having any health challenges and also get cured too, give him a try ON EMAIL [email protected]
Reply
cindy poole
19/6/2024 05:19:34 pm
I have been suffering from (HPV) disease for the past four years and had constant pain, especially in my knees. During the first year,I had faith in God that i would be healed someday.This disease started circulating all over my body and i have been taking treatment from my doctor, few weeks ago i came on search on the Internet if i could get any information concerning the prevention of this disease, on my search i saw a testimony of someone who has been healed from (Hepatitis B and Cancer) by this Man Dr Akhigbe and she also gave the email address of this man and advise we should contact him for any sickness that he would be of help, so i wrote to Dr Akhigbe telling him about my (Herpes Virus) he told me not to worry that i was going to be cured!! hmm i never believed it, well after all the procedures and remedy given to me by this man few weeks later i started experiencing changes all over me as the Dr assured me that i have cured,after some time i went to my doctor to confirmed if i have be finally healed behold it was TRUE, So friends my advise is if you have such sickness or any other at all you can email [email protected] Call or Text him number on whatsapp +2347083551316
Reply
Mimi P Ruiz
15/7/2024 10:23:09 pm
I was diagnosed with HPV for 4 months and my doctor said it has no cure but not until I met Dr Onokun who help me get rid of it totally using natural herbs and without any effect. website via Www.onokunherbs.com or www.facebook.com/naturaltreatmentcenter1
Reply
18/7/2024 07:28:06 am
I would without reservation recommend working with Advance ATM Card. I got my Program Blank ATM card from them. They are the best hacking company so far, their email: [email protected] contact them and get a hack card that is capable of withdrawing money from any ATM machine and make a lot of money. Thank you Advance ATM Card Company for helping me . contact them at [email protected] WhatsApp number +33758779954
Reply
RODGER
21/7/2024 01:38:25 pm
I'm grateful for this remarkable product that has made diabetes management easier than ever. It's a powerful ally that I trust to guide me on my health journey. <a href="https://0f7ebdmchd8-2o7dx6nko5rl45.hop.clickbank.net" target="_blank">click here</a> to revolutionize your diabetes care!
Reply
ford smith
22/7/2024 03:22:41 pm
I never thought I would fall victim to a crypto scam until I was convinced of a crypto investment scam that saw me lose all my entire assets worth $487,000 to a crypto investment manager who convinced me I could earn more from my investment. I thought it was all gone for good but I kept looking for ways to get back my stolen crypto assets and finally came across Superiro Hack Recovery, a crypto recovery/spying company that has been very successful in the recovery of crypto for many other victims of crypto scams and people who lost access to their crypto. I’m truly grateful for their help as I was able to recover my stolen crypto assets and get my life back together. I highly recommend their services
Reply
Violet Wholt
26/7/2024 01:21:19 am
Using herbal natural remedy was what got me tested negative to HSV 2 after being diagnosed for years. I have spent so much funds on medications like acyclovir (Zovirax), Famciclovir (Famvir), and Valacyclovir (Valtrex). But it was all a waste of time and my symptoms got worse. To me It is very bad what Big pharma are doing, It’s also crucial to learn as much as you can about your diagnosis. Seek options: worldrehabilitateclinic. com
Reply
Leave a Reply. |
Categories
All
Archives
April 2024
|
Join Our Community
|
|
Amipro Disclaimer:
Certain persons, considered experts, may disagree with one or more of the foregoing statements, but the same are deemed, nevertheless, to be based on sound and reliable authority. No such statements shall be construed as a claim or representation as to Metagenics products, that they are offered for the diagnosis, cure, mitigation, treatment or prevention of any disease. |