Many people rely on quick, processed foods for meals and snacks. These include sugar-sweetened drinks, candies, sweets, ice creams, chocolates,muffins, syrups , soups, flavoured yoghurts, breakfast cereals and fizzy drinks to mention but a few. Since these products often contain added sugar, it makes up a large proportion of their daily calorie intake.Moreover, one in ten people obtain a quarter or more of their calories from added sugar.
Nutritionists frown on sugar for a reason. It has well-known links to weight gain and cavities. It also delivers “empty calories” — calories devoid of fiber, vitamins, minerals, and other nutrients.The American Heart Association (AHA) recommends that women limit their added sugar intake to 6 teaspoons (25 grams) per day, while men should limit their intake to 9 teaspoons (37.5 grams)
” Sugar is the sociopath of foods”. It acts sweet, but it’s really poison.“
Karen Salmansohn
The National Health Service (NHS) recommends that adults should have no more than 30g of free sugars a day, (roughly equivalent to 7 sugar cubes) , children aged 7 to 10 should have no more than 24g of free sugars a day (6 sugar cubes).Children aged 4 to 6 should have no more than 19g of free sugars a day (5 sugar cubes).
Dietary guidelines suggest limiting calories from added sugar to less than 10% per day.
Experts believe that sugar consumption is a major cause of obesity and many chronic diseases, such as heart disease and type 2 diabetes. Evidence suggests that high-sugar diets can lead to atherosclerosis, a disease characterised by fatty, artery-clogging deposits, inflammation and high triglyceride, blood sugar and blood pressure levels — all risk factors for heart disease. Sugar therefore may raise your risk of dying of heart disease even if you aren’t overweight. Sugar, while a crowd favorite, is behind many of the health ills of modern civilization.
A study in over 30,000 people found that those who consumed 17–21% of calories from added sugar had a 38% greater risk of dying from heart disease, compared to those consuming only 8% of calories from added sugar. Additionally, consuming too much sugar may also stimulate the liver to dump harmful fats into the bloodstream.
WAYS TO CUT BACK ON YOUR SUGAR INTAKE
- Drink lots of water . It is free and has zero calories.
- Homemade soda – take sparkling water and add fresh lemon or lime.
- Mint water – mix water and mint.
- Drink herbal teas either hot or cold with ice.
- Black tea or coffee – with no added sugar or cream.
- Cut back or avoid sugary drinks at all cost.
The benefits of avoiding or cutting back on Sugar include increased energy , improved weight management, reduced stress , reduced inflammation , enhanced mood, mental clarity , focus and overall improved health. Keep this in mind each time the cravings start.
“Remember the great quote about health by Karlyn Benn –
“Loving your body is the greatest revolution“
Cheers !!!