health Matters
How Much Sugar Per Day Is Too Much?
by Dr. Thomas K. Lo, Advanced Chiropractic & Nutritional Healing Center
Sugar is in almost every packaged food you pick up at the grocery store, and there seems to be a sugar addiction epidemic in the U.S.
If you don’t see the word “sugar” in the ingredients list, there is likely another form of it that you simply do not recognize.
Our taste buds have adapted to the desire to have sugar, and if our food has not been sweetened with it, it doesn’t taste nearly as good to many people.
The good news is that taste buds can adapt, so you don’t crave all that sugar.
How Much Sugar Per Day?
The American Heart Association recommends most American women consume no more than six teaspoons (25 grams or 100 calories) of added sugar per day. For men, it’s no more than nine teaspoons (36 grams or 150 calories) of added sugar per day.
Children should not go beyond three teaspoons of added sugar per day, which equates to 12 grams.
Did you know that one cup of Fruit Loops contains 3.75 teaspoons of sugar? That’s over the recommended amount for kids; and who only eats one cup of Fruit Loops?
Research indicates that some forms of sugar are better than others. Subjects were evaluated after a 90-minute swim or a 24-hour period of fasting. The results showed that fructose is not the best choice for replenishing. But, by using both glucose and fructose, glycogen is more rapidly restored in the liver, which can help repair overworked muscles and help an athlete to be more prepared for the next workout.
Sugar Consumption in the U.S.
There are two types of sugars found in our diets. Those that are truly natural and come from foods like fruit and vegetables, and then there are added sugars and artificial sweeteners (such as white sugar, brown sugar, artificial sweeteners, and chemically manufactured sugars like high fructose corn syrup).
Added sugars are in foods like soft drinks, fruit drinks, candy, cakes, cookies, ice cream, sweetened yogurt, and grains like waffles, many breads, and cereals.
Some common names for added sugars or foods with added sugars are:
Agave;
Brown sugar;
Corn sweetener;
Corn syrup;
Fruit juice concentrates;
High fructose corn syrup;
Honey;
Invert sugar;
Malt sugar;
Molasses;
Raw sugar;
Sugar;
Sugar molecules ending in “ose” (dextrose, fructose, glucose, lactose, maltose, sucrose); and
Syrup.
What about naturally occurring sugars from fruit? That is a better choice, but some are very high in sugar, so you still want to keep that in mind if you’re diabetic or suffer from some sugar-sensitive diseases.
It’s better to have the whole fruit, but choosing the right fruit is important. A medium-sized orange contains about 12 grams of natural sugar. A cup of strawberries contains about half of that.
Dangers of High Sugar
While not having enough sugar can cause hypoglycemia, you can also have too much sugar. That’s called hyperglycemia, and it may cause serious complications, such as:
Cardiovascular disease.
Nerve damage, known as neuropathy.
Kidney damage.
Diabetic neuropathy.
Damage to the blood vessels of the retina, diabetic retinopathy, which could cause blindness.
Cataracts or clouding in the eyes.
Problems with the feet caused by damaged nerves or poor blood flow.
Bone and joint problems.
Skin problems, including bacterial infections, fungal infections, and non-healing wounds.
Infections in the teeth and gums.
Diabetic ketoacidosis.
Hyperglycemic hyperosmolar syndrome.
There are more dangers of high sugar, which is why it’s vital to know how many grams of sugar per day you should consume.
1. Heart Problems
The JAMA reports that, in some cases, nearly one-third of calories consumed per day come from sugar. The National Health and Nutrition Examination Survey gathered information that helped identify issues with too much sugar. The results indicate that most U.S. adults consume more added sugar than is recommended for a healthy diet, resulting in a higher risk of cardiovascular disease mortality.
2. Diabetes, Obesity and
Metabolic Syndrome
Diabetes is probably one of the most common problems with excessive sugar, and it is happening at a staggering rate across the U.S.—and beyond—due to dietary changes, such as more ultra-processed foods, refined sugars, and less daily activity.
When we consume too much sugar, the liver does all it can to convert the sugar into energy, but it can only do so much. Since it cannot metabolize all sugar that it receives in excess, insulin resistance develops, which can result in diabetes, obesity, and metabolic syndrome.
3. Teeth Issues
According to the American Dietetic Association and the Surgeon General’s report on oral health in America, what you eat greatly affects your mouth—teeth and gums included.
Too much sugar can cause bacterial growth, resulting in decay and infections of surrounding tissues and bone.
4. Liver Problems
A diet high in sugar may cause problems with your liver, according to the American Diabetes Association. When you eat a moderate amount of sugar, in any form, it’s stored in the liver as glucose until the body needs it for various organs to function properly, such as the brain. But if you have too much sugar, the liver simply cannot store it all. What happens? The liver is overloaded, so it turns the sugar into fat.
While sugar from natural sources, such as fruit, is far better than the fake, processed version, the liver doesn’t know the difference.
Additionally, a condition known as nonalcoholic fatty liver disease may be caused by excessive consumption of sugar, which develops insulin resistance and increased oxidative stress to the liver.
5. Potentially Cancer
According to a study published in Integrative Cancer Therapies, there is a link between insulin and its effects on colon, prostate, pancreatic, and breast cancer. It seems that sugar can even get in the way of cancer therapy, causing it to be less effective.
By consuming more nutrients and less sugar, regularly exercising, and reducing stress, it may be possible to lower the risk of cancer and developing tumors.
How to Reduce Sugar Intake
Reducing sugar intake is not as hard as you think, but if you’re addicted, it can take some practice and commitment just like any change.
1. Increase Your Fiber Intake
Fiber moves through the body undigested, helping keep you feeling full and satisfied to kick sugar cravings to the curb. Not only that, but dietary fiber also helps keep blood sugar levels steady, preventing a drop in sugar levels and side-stepping some potential negative effects of sugar withdrawal.
A few healthy high-fiber foods include vegetables, nuts and seeds, and legumes. Remember to drink more water if you’re upping your fiber intake to prevent unpleasant digestive side effects, such as constipation.
2. Eat More Protein
Protein is great for reducing hunger and sugar cravings. Not only does protein lower levels of ghrelin, the hunger hormone, but it also helps maintain normal blood sugar levels to prevent several sugar withdrawal symptoms.
Good sources of protein include grass-fed beef, lentils, wild fish, black beans, organic chicken, and eggs.
3. Stay Hydrated
How many times have you felt your stomach grumbling, only to drink a glass of water and have the hunger disappear? Thirst is often confused with hunger, and sometimes all it takes is drinking a bit of water and staying hydrated to squash cravings.
Next time you catch yourself eyeing a sugary candy bar or dessert, try drinking a glass of water, waiting half an hour, and seeing if you are hungry or just feeling thirsty. If you are hungry reach for a healthy snack like walnuts or an avocado.
4. Pack in Some Probiotics
Eating plenty of probiotic-rich foods helps increase the beneficial bacteria in your gut. Not only does this have far-reaching effects in terms of digestive health and immunity, but some research has even found that it could support healthy blood sugar levels and support a healthy appetite.
A few examples of nutritious probiotic foods include kombucha, kefir, tempeh, miso, sauerkraut, kimchi and natto. Remember to always read the label and opt for the one with the least amount of sugar.
Aim for a few servings per week to give your gut health a boost and minimize sugar cravings.
5. Up Your Intake of Heart-
Healthy Fats
Fat, much like protein and fiber, can promote satiety while warding off sugar cravings. This is because fat is digested very slowly, so it keeps you feeling fuller for longer. Of course, this doesn’t mean you should load up on the greasy burgers and fries to reduce your sugar cravings. Reach for healthy fats from foods like avocados, nuts and seeds, or coconut oil.
6. Satisfy Your Sweet Tooth
Without Sugar
Just because you’re giving up extra sugar doesn’t mean you have to give up all things sweet forever.
In fact, there are plenty of easy ways to satisfy your sweet tooth without piling on added sugar by the teaspoon full.
Fruit, for example, contains natural sugars, but it also contains loads of vitamins, minerals, and fiber that make it a much healthier choice. Berries are a great choice.
Additionally, stevia is a natural, no-calorie sweetener that can sweeten up foods without the negative health effects of sugar. Try it in your baked goods or drinks you want to sweeten. Look for green leaf stevia, the least processed form of stevia.
Remember…If you are diabetic or have any symptoms that suggest you may be diabetic, have a heart problem, cancer, or any disease, sugar, among other things, can make matters worse. Additionally, sugar can cause liver problems (NAFLD) and obesity.
Consuming a diet rich in nutrients and less sugar can offer amazing benefits to your health.
If you are struggling with health issues, call the Advanced Chiropractic & Nutritional Healing Center at 240-651-1650 for a free consultation.
Dr. Lo uses Nutritional Response Testing® to analyze the body to determine the underlying causes of ill or non-optimum health. The office is located at 7310 Grove Road #107, Frederick.
Check out the website at www.doctorlo.com.
Let us help you make positive changes in your diet by limiting sugar and adding nutrient-rich foods.
