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
31 Comments
Smith
1/7/2023 09:07:01 am
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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
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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]
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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
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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]
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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
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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
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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
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23/8/2024 11:20:27 am
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larry dina
12/9/2024 03:12:04 am
HELLO everyone! Still don’t know the right words to express my Gratitude to the Great DR. Irosi After being diagnosed with the #herpes for the past 1 years, I was given so many health prescriptions and advice with no improvement, I totally lost hope, until I found many testimonies of Great DR. Irosi in an online research Like anybody would be, i advice anyone that is living with herpes can also contact him today, because he has the cure to any virus, disease or illness. Contact him on WhatsApp: https://wa.me/+2348118829771 Email: [email protected] Facebook link https://www.facebook.com/profile.php?id=61552527425918&mibextid=ZbWKwL
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larry dina
12/9/2024 03:08:04 pm
HELLO everyone! Still don’t know the right words to express my Gratitude to the Great DR. Irosi After being diagnosed with the #herpes for the past 1 years, I was given so many health prescriptions and advice with no improvement, I totally lost hope, until I found many testimonies of Great DR. Irosi in an online research Like anybody would be, i advice anyone that is living with herpes can also contact him today, because he has the cure to any virus, disease or illness. Contact him on WhatsApp: https://wa.me/+2348118829771 Email: [email protected] Facebook link https://www.facebook.com/profile.php?id=61552527425918&mibextid=ZbWKwL
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Rachel Frye
21/9/2024 01:05:02 pm
God is Able to do just what He says he would do. My name is Rachel Frye and I want to give this testimony in respect of Dr. Odunga who made me win $2 Million Dollars in the Lottery by matching the 5 numbers for me. I am happy to be out of financial debt and be able to help my family in this seasonal period of fun and cheer. I contacted Dr. Odunga through Whats-App (+2348167159012) when I told him to help me win the Mega Millions and He told me that it would be spiritually checked if I will win the Lottery. When he informed me that I will not be able to win the Jackpot but I will win a huge amount in the lottery I was not completely sad but had great faith in him. I live in Freeland, Saginaw County, Michigan and I would say it was pretty hard to send him the money for the spell before he gave me the winning numbers to play. He sent me the numbers and I played. The next morning after the drawing, I matched the five white balls in the Aug. 4 drawing to win $1 million: 11-30-45-52-56. Thanks to the Megaplier X2, my prize was multiplied to $2 million. Thank You Dr Odunga for this wonderful experience with you. You too can contact Dr. Odunga at his Whats-App +2348167159012 or Email: [email protected]
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Julia
21/9/2024 05:11:44 pm
I want the whole world to know Doctor Odunga for he is the best person for you to meet when you need help such as getting your long lost lover back, infertility problems, herpes, Cancer, Parkinson's disease ETC. I am Julia Stevens from Alabama, USA. I understand that you might be slow to comprehend what this is all about but this man is really that great. I emailed [email protected] This spell caster brought my ex boyfriend back to me during the month of Nov 2019. Robert left me for over 2 years and when he came back, he had genital herpes. I didn't know. We had sex and I contacted it too which affected me and embarrassed me in public places. I contacted this man the second time to help me cure this problem and he sent me herbal medication and up till now, my private part is cleared and also that of my boyfriend, Robert. Presently, I am in a happy relationship pregnant for my partner and this is all thanks to this Dr. Odunga for his marvelous help he has rendered to me. You too can be happy in your relationship and cure your disease with the help of this man. I trust him fully. His email is [email protected] OR contact his WhatsApp Number +2348167159012
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BEN WOODS
2/12/2024 03:32:25 am
Natural cures for herpes have been in existence before the first Olympian threw a disc or ran a race. Modern Medicine came in like a conquering hero and all the old remedies were soon forgotten and swept under the rug. It wasn't until someone investigated all the possibilities and combinations of ancient remedies that many of the natural cures became popular.I am Ben woods, I was herpes patient for two year and have taken different prescription of drugs or medicine but there was no cure i became very sick with series of outbreaks and frustrated also, Until my friend saw and read a testimony of a lady on this blog on who was cured of herpes by prescriptions from Nature Care Health Clinic, We contacted them through their email @ [email protected] They replied us and explained to us in details about herpes in general and from the informations we provided, they were able to provide natural supplements for my condition, this natural supplements was produced by them and was sent to my address , i used them as prescribed by the doctor and to my surprise, this herbal formula worked like magic , in less than 3 weeks i noticed a great improvement just like the doctor told us and in less than a month and 2weeks i was totally cured from herpes. I am actually posting this for people out there with similar illness or condition kindly do well to reach out to them, i am confident they will be of great help to your current health condition at the moment, This clinic has been in existence for a very long time and they are well known for treating various chronic diseases and illness such as diabetes,cancer,tuberculosis,HIV/AIDS,Fibroid,hepatitis B&C,infertility etc.
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melanin goins
4/12/2024 03:06:25 am
Am testifying of the miraculous work of a great herbalist doctor called Dr Oliver I have been suffering from herpes since last 2 years with my Husband but today I am happy that am cured from it with the herbal medicine made by Dr Oliver the great healer, I was browsing the Internet searching for help when I came across a testimony shared by someone on how Dr Oliver cured her from Herpes Disease. I quickly contacted him to get the cure and today i am now free from the Virus, Email him now for help. [email protected] you can also call him or WhatsApp (+2348110493039 you can also go through his website: https://droliverherbalcent.wixsite.com/doctor-oliver
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valerie lancaster
27/12/2024 06:41:21 am
Am really grateful and thankful for what Dr Oliver has done for me and my family. I Was having HERPES for good three years with no solution, the diseases almost took my life and because I was unable to work and I was also losing lots of money for medication, but one faithful day when I went online, I met lots of testimonies about this great man so I decided to give it a try and to God be the glory he did it. He cured me of my diseases and I am so happy and so pleased to Write about him today. If you need his help or you also want to get cured just the way I got mine, just email him below [email protected] You can also go through His Facebook page:
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josh mavis
1/1/2025 10:48:00 am
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moupay martins
1/1/2025 10:49:07 am
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Julia Kleven
5/1/2025 05:45:42 am
DR EHIAGWINA HELPED ME CURE GENITAL HERPES VIRUS CONTACT HIM ON WHATSAPP: +2348162084504.
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Jasmine Acosta
8/1/2025 08:13:02 am
I have had papillomavirus infection (HPV) for 3 months now. I have searched for cures everywhere. I have spent more money on the disease to make sure that it got cured. I was searching online on facebook, I got a review on how Dr Onokun cured People with herbs. So I ask him for help and the way he talks to me I believe in the medicine because other people are getting cured completely and I order the medication. I got it and I applied it on this disease. Within 14 days I was cured from the HPV thanks to herbal medication Dr Onokun send to me. If you need help he will be able to help you get rid of the Diseases, contact him on
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magriet dennis
14/1/2025 06:42:12 am
Get rid of all kinds of Herpes and virus infections, Diabetes, Hepatitis A B C, Menopause and HIV with Natural Roots and Herbs, i was once infected with HERPES and after using Dr UMA Herbal Medicine for couple of weeks i couldn't trace it anymore, i even went for checkup and my test came out Negative. Get your cure today from this wonderful herbalist, Dr. UMA.
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Shirley F. Bruce
14/1/2025 02:48:36 pm
How I Got My $185,000 Back from a Crypto Scammer on Facebook
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Olivia Melissa
28/1/2025 01:39:10 pm
Hi everyone. I am Olivia Melissa from Montreal, Canada
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Linda Boris
6/2/2025 02:18:54 am
I lost $600K investing in a dubious crypto investment company and I lost everything.
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Linda Boris
6/2/2025 02:19:06 am
I lost $600K investing in a dubious crypto investment company and I lost everything.
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