Sugar: What's The Scoop On Sugar?
Sugar - It's in just about everything we eat. Sometimes it's called fructose, sucrose, glucose, corn syrup, dextrose, and that's just a few names. It's in soda, juice, bread...yes, bread, and that's just the tip of the iceberg. Check the chart at the bottom of this page to see how much sugar is in everyday foods like Quaker Oatmeal To Go, KC Masterpiece BBQ Sauce, Coke, Yoplait 99% fat free Yogurt, and more.
Why You Should Limit Your Intake Of Sugar
Sweet as can be, delicious, but dangerous. That's what sugar is. This is one of the most harmful things we can feed our body and most of us eat way too much of it these days. The American Journal of Clinical Nutrition tells us the average American (that's you and me) eats over 76 grams of sugar each and every day. That sounds like a lot, but how much is it really? 76 grams of sugar equals about 19 teaspoons!
How can we possibly eat that much sugar every day? It's easy to understand when you learn that this sweet stuff is in almost everything we eat. How much sugar is too much?
Those 19 teaspoons a day comes to about 66 pounds a sugar a year that each of us are eating. That's a crazy amount. The American Heart Association suggests that women eat no more than 6 teaspoons a day and men eat no more than 9. Even that sounds like too much to me, what do you think?
Sugar Average American Eats
Suggested Sugar Amount Per Day
The Sugar Difference
6 teaspoons for women
9 teaspoons for men
3-6 teaspoons for kids
What's Wrong With Sugar?
1. Sugar Has No Nutritional Value
There are no vitamins, minerals or antioxidants in refined sugars and that's a huge reason to avoid it. Nutrients are found in natural and healthy foods and these are essential to your body's health. Everything your body does depends on the vitamins and minerals you feed it with. They help your body to perform at it's optimum ability, they help your body to fight off illness, and they give your body the support it needs to carry on all it's functions every day.
When you eat too much refined sugars your body does not get the vitamins, antioxidants, or minerals it needs. This lack of necessary essentials can cause nutritional deficiencies. In turn, you will feel tired, and that will affect how you get through the day and can even lead to some very serious health issues.
2. It Disrupts Your Energy Levels
When sugar is quickly introduced into your bloodstream it causes a quick burst in your energy levels. Then there is a crash. A few minutes of increased energy may be great but when you do this all day long there is a negative impact on your body. These constant fluctuations in your energy levels are not the norm. This eventually will make it difficult to concentrate and can make you feel quite lethargic.
3. It Causes Weight Gain
Sugar passes very quickly through your digestive system and does not satisfy your appetite. On the other hand, proteins and fats take longer to digest and help satisfy your body's hnger cravings. What that means is after you have a sweet snack you will still crave more. You will, most likely, overeat.
Since sugar is a hidden ingredient in breads, sauces, and sodas, you will be adding extra calories to your diet without even realizing you are doing so, and you won't be satisfied. So what? That will help you to gain weight without even realizing it.
4. Sugar Causes Liver Damage
Fructose is one of the forms refined sugar comes in food as. Eating too much fructose can overload your liver and cause it to turn that fructose into fat. What happens then? The result could be anyone of a number of liver problems including fatty liver disease. Anything like this will certainly cause negative results that can lower your energy levels, interfere with your digestion process and affect your overall health.
5. It Causes Inflammation In The Body
Study after study have shown that when we ingest large amounts of refined sugar it can cause inflammation in our bodies. Excessive inflammation can cause damage to your cells and to our organs, all of which are vital to our well-being. Permanent health problems have been linked with this kind of inflammation, and so has internal and external aging. It also can become one of the most prominent factors behind chronic diseases like cancer, diabetes, and even heart disease.
Low Sugar Alternatives To Soda
Since soda is one of the most consumed source of hidden sugars in our diet...a single can of soda can have 33 grams of sugar, you would be smart to switch this drink with one of these healthier alternatives:
1. Fruit Juice Spritzers
2. Green Smoothies
3. Fruit Infused Water
4. Fruit Tea
The Benefits Of Quitting Sugar
You've read about the dangers of refined sugars, now here are some benefits you will see when you cut down on the amount of sugar you eat everyday.
1. Enhanced Energy Levels
2. Younger Looking Skin
3. Easier Weight Loss
4. Better Sleep
5. Stronger Immunity
What Sweetener Do You Use?
Which of these caloric or noncaloric sweeteners do you use?
- Here is a list of sweeteners in three different sections. One is Caloric Sweeteners, One is Artificial Sweeteners, and the third is Sugar Alcohols/Polyols. Caloric Sweeteners have calories, artificial sweeteners are usually low or no calorie, and Sugar Alcohols/Polyols are usually less sweet and have less calories than refined sugars. 1
Caloric Sweeteners include:
- Glucose Syrup
- Crystalline Fructose
- High Fructose Corn Syrup
- Fruit Juice Concentrates
Artificial Sweeteners include:
Sugar Alcohols / Polyols include:
- Isomalt (Palatinat)
- HSH Hydrogenated Starch Hydroslsates, Maltito
Artificial Sweeteners (Not Yet Approved by FDA)
So What Do You Think?
Are you surprised at the amount of sugar that is in our foods or did you already know? Have you already started to limit the amount of sugar you and your family eat everyday? Anything is okay in moderation and most of us probably thought we were eating much smaller amounts of sweeteners than we are.
When I think of how much sugar I use I think of how much I put into my coffee. It did not occur to me that the BBQ Sauce I used, or the Oatmeal I ate for breakfast, was more than enough to put me over the suggested daily limit already. We have got to change our eating habits to avoid health problems, weight problems, and the tiredness that comes along with having too much refined sugar in our diets.
Sugar - Good or Bad?
Look How Much Sugar Is In These Products
Amount of Sugar
20 Oz Bottle of Coke
Hostess Ho Hos
Quaker Oatmeal to Go
KC Masterpiece BBQ Sauce
SoBe Energy or Elixir
Yoplait Original 99% fat free
Skinny Cow Low-fat Ice Cream Cone
Newman’s Own Tomato & Basil Sauce
Learn the Facts about Sugar - How Sugar Impacts your Health
Read Those Nutritional Labels On Your Food
Barbados Sugar (Raw)
Cane juice crystals
Corn syrup solids
Evaporated cane juice
Fruit juice concentrate
Grape juice concentrate
High-fructose corn Syrup
Organic raw sugar
I got the list above from http://commonsensehealth.com/
and the list higher up on the page from (1) http://www.sugar.org/all-about-sugar/the-other-26-sweeteners/
- CommonSenseHealth.com | A dose of reality to boost your vitality!
A dose of reality to boost your vitality!
- 26 Sweeteners - Including Caloric, Artificial, and Sugar Alcohols
Here’s the list of current and pending sweeteners in addition to all-natural sugar. Know what you're putting in your kids’ bodies as well as your own.