Sugar may well be the worst food you can eat. The effects of eating sugar can be described as, ‘some are bad, while others are worse.’
If there is a better sugar, it is that which occurs naturally. Added sugars should be avoided at all costs.
What’s the difference?
Many foods, like fruits and vegetables contain sugar. Eating these foods will provide your body with all the sugar it needs.
Avoid adding sugar to food. That includes items not natural, like a candy bar, where the maker is doing the adding, or you when you drop a couple of lumps in your coffee.
How much is too much
Generally, if you are adding sugar during cooking, food prep, or other actions, you are adding to much.
We all know that when baking cookies, sugar is a part of the recipe. While none of us are going to stop baking cookies or cakes, the knowledge of how much sugar you are consuming needs to be considered when it’s time to eat them.
One study says that in the United States, the average person consumes approximately 60 pounds of sugar a year. A lot of people reading this, could not lift a 60 pound sack of sugar.
On a daily basis, the average seems to be around 77 grams. That equates to nearly 20 teaspoons of sugar, every day.
We are not eating sugar straight from the spoon
Sugar is in everything we eat. We’ve said it before. An innocent looking Kellogg’s Nutri Grain soft baked Blueberry bar contains 12 grams of sugar. That equates to 3 teaspoons. It is easy to get to 60 pounds when a 1.3 ounce treat holds 3 teaspoons of sugar.
A plain potato, nothing added has 1.7 grams. Doing the math gives us nearly 5 teaspoons of sugar.
What is so disappointing about the Kellogg’s snack is it’s innocents. It is packaged to look healthy. When you grab one, not reading the ingredients, you actually do harm, not good, to a sensible eating plan.
How much sugar should we consume each day
The American Heart Association recommends a couple of things. They say, “No more than half of your total daily discretionary calories come from added sugar”.
They also state, “There is no additional nutrients or value to eating sugar. (Your daily discretionary calorie allowance consists of calories available after meeting nutrient needs.)
They continued, “This is no more than 100 calories per day for most American women and no more than 150 per day for men (or about 6 teaspoons a day for women and 9 teaspoons a day for men).”
That comes out to be 25 grams women, and 37.5 grams of sugar for men.
As we saw in the Kellogg bar, the 1.3 oz bar contains 12 grams of sugar. Each gram is worth about 4 calories. That means the bar is worth about 48 calories.
A 12 oz can of coke contains 140 calories from sugar.
Authority Nutrition said this: “If you are healthy, lean and active, these seem like reasonable amounts. You’ll probably burn off these small amounts of sugar without them causing you much harm.”
If you are overweight or obese
If you are part of the 80% of Americans who are overweight, (38% are obese), the thought of avoiding sugar completely is good advice.
The key to avoiding sugar is to be aware of ‘added’ sugar. Foods that have sugar added for taste. You know them. Drinks, including juices and alcohol, sweets, snacks and baked goods.
Then there are the not so obvious. Processed foods. They will include fruits canned in syrup, low fat foods, diet foods, and dried fruits.
What if you’re addicted to sugar
Just like so many other things, it is possible to be addicted to sugar. The best solution is to do what addicts do. Detox.
There is a wonderful resource for this. A best selling book available at Amazon.com will help you through the process of weaning yourself off of sugar. We recommend it.
Whether you are a sugar addict or just need to cut back on sugar, you need to be aware of the trickery that is going on with our food producers. Sugar is sugar. No matter what name is goes by, sugar is the enemy of your diet, your health and your happiness.
Authority Nutrition has listed the 56 names for sugar. You can see them all in their article. The 56 Most Common Names for Sugar.
What should you do
When you are considering what or how much sugar you should consume, evaluate your current health.
If you are overweight. Stop with the sugar until you get it where it should be. If you need help or guidance with this, TodaysBestHealth.com has a free guide they are giving to all that ask,
Health & Fitness – Guide To Healthy Weight Loss is an ebook. You can download it by clicking the link. It is not a diet. It is a guide to various approaches to losing weight.
The bottom line, sugar is bad for you. The effects of sugar beyond the sense of sweetness, is all bad. It is the recommendation of most health care professionals and nutritional experts, to simply avoid sugar. Period.
Comment or Questions? We would like to here them. Leave them below in the comments section. Do well — Robert