Today we are breaking down sugar… added sugar to be precise.
Sugar occurs naturally in foods that contain carbohydrates including fruits, vegetables, and whole grains. These foods are encouraged on a balanced diet because of their nutrient density. In fact, consuming the may help lower your risk of certain chronic diseases such as heart disease, certain cancer and diabetes.
Added sugar, however, is where health problems can arise. According to Harvard Health Publishing, “adult men take in an average of 24 teaspoons of added sugar per day, which is equal to 384 calories” (Heart Health 2022).
Almost half of the added sugar Americans consume come from one specific source: sugar-sweetened beverages such as soda. Other sources include candy, cereals, desserts and baked goods.
Consuming too much added sugar can cause:
- Cavities / Tooth decay
- Inflammation
- Weight gain
In addition, added sugars may put you at risk for a number of health-related problems such as:
- Cardiovascular disease
Cognitive issues (Alzherimer’s, dementia)
Diabetes
High blood pressure and/or cholesterol levels
Kidney disease
Obesity
Pancreatic cancer
However, there are many different possible ways to reduce added sugars in your diet. According to the MayoClinic a few of these strategies are:
- Drinking water or calorie-free drinks instead of sugary sodas
- If wanting to drink juice, make sure it is 100% fruit juice (meaning it has no added sugars)
- Pick out cereals with less sugar – (5 grams or less per serving)
- Choose reduced-sugar varieties of jams, jellies and syrups – I like Crofter’s Organic
- Opt for fresh fruit to satisfy sweet cravings while limiting foods like cookies, cakes and other processed baked goods
- Consume nutrient-rich snacks such as fruits, vegetables and whole grains
