Sugar tastes good, right? We put it in coffee, tea, all kinds of things to make them taste good. But actually, too much sugar is really, really bad for us.
In fact, Canadian and international health organizations say we should only have about 24 grams of added sugar per day and one beverage with added sugar a week. Whoa. That鈥檚 not much.
That is six teaspoons of sugar a day and one pop a week. Downer, aye? Additionally, the health journal BMJ reviewed 8,601 studies on sugar and say there are at least 45 good reasons to cut back on added sugar.
The study says that drinking and eating a lot of added sugar makes it much more likely that that we will have bad health, including diabetes, gout, obesity, high blood pressure, heart attack, stroke, cancer, asthma, tooth decay, depression and early death.
So, what is added sugar? Well, sugar is added to all kinds of things so they taste better, like food, pop, iced tea, coffee, tea, juice, cookies, pies, chocolate bars, candies, and so on. Whew, everything I like has sugar!
It鈥檚 also called free sugars and they are added when food is being processed to be packaged for sale.
It includes naturally occurring foods in which the cellular structure has been broken down, including syrups, honey, fruit juice, vegetable juice, purees, pastes and similar products.
It鈥檚 important to note that it鈥檚 okay to eat naturally occurring sugar in dairy or whole fruits and vegetables that have not been changed in any way. These foods do not cause sugar spikes.
Sugar and disease
The link between free sugar and cancer needs more research. But consuming lots of sugar causes obesity, which is a strong risk factor for various cancers. The word 鈥渙bese鈥� is a polite way of saying getting too fat.
Obesity also increases the risk of heart disease, including heart attacks. Meanwhile, added sugar causes inflammation in the body and is a risk factor for depression.
To boot inflammation causes stress on the heart and blood vessels, which can lead to increased blood pressure.
When we eat simple sugars, our body has a huge spike in blood sugar, and these spikes trigger insulin spikes. This can destabilize our blood glucose and cause sugar diabetes and other health problems.
Reducing our intake
So, we know we should not consume more than about 25 grams or 6 teaspoons of sugar per day. What? You鈥檙e saying you use more than that just in your coffee and you also have cookies and pop every day? Eschia (take it easy, eh)!
Seriously, if you eat that much added sugar, you鈥檙e asking for trouble.
Let鈥檚 look at some foods and drinks. Remember, 1 teaspoon = 4 grams of sugar.
2.5 chocolate chip cookies = 6 teaspoons of sugar
16 ounces of fruit punch = 6 teaspoons of sugar
1.5 tablespoons of honey = 6 teaspoons of sugar
1 donut = 4 to 7.5 teaspoons of sugar
So, if you have one of these, you鈥檝e already had your recommended daily amount of sugar.
And don鈥檛 forget, the authors recommend only drinking about 200 to 355 ml, milliliters of sugary beverages a week. That鈥檚 equal to a 12-ounce can of pop a week.
That means people who drink pop like it鈥檚 water, you need to slow down. Pssst, want to lose weight in no time? Cut down on pop.
And, of course, we should know what we鈥檙e putting in our body. We can do that by checking nutrition labels on the package of food we are buying to see how much sugar is in it.
Read the labels on foods you might not think are sweet too. For instance, things like bread, breakfast cereals, yogurts or condiments usually have lots of added sugar, and it all adds up. Well yaaaaa!
Instead of sugary drinks, have water sweetened with fruit slices; and fresh or frozen fruit for dessert instead of cake, cookies or ice cream. Cooking and baking at home more often is a good way to reduce sugar intake.
We can also cut back on sugar gradually to train ourselves to crave less sugar. And, it鈥檚 important to regularly get seven to eight hours of good-quality sleep, as we tend to eat foods higher in sugar when we鈥檙e tired.
I鈥檒l leave you with my personal experience. A nutritionist told me that eating protein with sugar stops the sugar spike that leads to diabetes. So now, if I鈥檓 going to eat a candy or something sweet, I try do it after I eat meat or I have peanuts with the sweets.
Good news: ice cream, yogurt and peanut butter already contain protein.
I often stop myself from having a candy when I don鈥檛 have any nuts to eat. It鈥檚 okay to have sweets without protein once in a while, which definitely does not mean every day; maybe once a week and better yet, once every two weeks.
I鈥檓 going to carry some nuts or seeds around with me. I鈥檓 going to only eat and drink up to 6 teaspoons of sugar a day. Thank goodness I don鈥檛 drink pop anymore. So, take it easy on your sweets, eh?
