Sugar is a universal ingredient in our modern diet, found in almost everything we eat and drink. While our bodies need a certain amount of sugar to function properly, consuming too much sugar can have negative health consequences. So how do you determine whether you’re consuming too much sugar, and what can you do to reduce your sugar intake?
How Much Sugar is Too Much?
The American Heart Association recommends that women limit their daily sugar intake to 25 grams or six teaspoons, while men should consume no more than 36 grams or nine teaspoons. However, the average American consumes nearly double that amount each day. A typical 12-ounce can of soda contains 40 grams, or 10 teaspoons, of sugar.
Many people consume much more sugar than the ideal amount. In some countries, the average daily sugar intake is over 20% of total energy intake. In the United States, for example, the average daily sugar intake is about 17 teaspoons per day, which is more than double the recommended limit.
The Consequences of Consuming Too Much Sugar
Too much sugar consumption can have various adverse health consequences, costing patients and the economy substantial amounts of money and suffering. Some of the most significant effects of eating too much sugar are:
- Weight gain: Foods and drinks high in added sugar are often high in calories and can contribute to weight gain if consumed in excess. According to data from the Centers for Disease Control and Prevention (CDC), around 42.4% of adults in the US have a body mass index (BMI) of 30 or higher and are considered obese.
- Type 2 diabetes: Consuming too much sugar over time can lead to insulin resistance, a condition that can progress to type 2 diabetes. The CDC states that approximately 3 million people in the United States have diabetes. Of those, about 90-95% have type 2 diabetes, which is the most common form of the disease. This means that there are around 33.3 million Americans with this illness.
- Heart disease: A high sugar intake is linked to an increased risk of heart disease, as it can contribute to high blood pressure, inflammation, and other risk factors. Heart disease is currently a significant health problem in the US and the leading cause of death for both men and women. Statistics from the CDC show that in 2019, heart disease was responsible for 23.1% of deaths among American adults, equivalent to more than 525,000 deaths.
- Energy crashes and fatigue: Consuming large amounts of sugar can cause a spike in blood sugar levels, followed by a crash that can lead to fatigue and low energy. The fatigue is intensified by issues such as lack of enough quality sleep, dehydration, stress, poor diet, a sedentary lifestyle, and certain medical conditions.
- Tooth decay: Sugar can contribute to tooth decay through a process known as demineralization. When you consume sugar, the bacteria in your mouth convert it into acid. This acid then attacks the enamel, the hard outer layer of the teeth, causing it to break down and lose minerals such as calcium and phosphate. This can lead to the formation of cavities.
- Inflammation: High sugar intake can lead to chronic inflammation by producing advanced glycation end products (AGEs) that form when it reacts with proteins in the body. AGEs can trigger an inflammatory response linked to heart disease, diabetes, and certain cancers. Too much sugar can also produce free radicals, which are unstable molecules that can damage cells and tissues in the body and trigger inflammation.
- Nutritional deficiencies: Consuming too much sugar can displace more nutrient-dense foods in your diet, leading to deficiencies in important vitamins and minerals.
It’s important to note that natural sugars found in fruits, vegetables, and dairy products are not associated with negative health consequences. However, added sugars, such as those found in soda, candy, and processed foods, should be consumed in moderation to avoid these negative health consequences.
How to Identify Hidden Sources of Sugar
Sugar can be found in many foods we don’t typically consider sweet. Identifying hidden sources of sugar can be challenging, as it’s often added to processed and packaged foods in various forms. Here are some tips to help you identify hidden sources of sugar in your diet:
- Read food labels: The easiest way to identify hidden sources of sugar is to read food labels. Be aware that sugar can be listed under many different names, so be sure to read the entire ingredient list. Look for ingredients like high-fructose corn syrup, dextrose, sucrose, fructose, and maltose, which are all forms of added sugar.
- Watch out for “low-fat” or “fat-free” products: Many “low-fat” or “fat-free” products have added sugar to make up for the loss of flavor when the fat is removed.
- Be cautious with packaged and processed foods: Many packaged and processed foods, such as granola bars, cereal, and snack foods, are high in added sugar. Be sure to read the nutrition label and look for products with less than 10 grams of sugar per serving.
- Choose fresh, whole foods: Fresh, whole foods like fruits, vegetables, and whole grains are naturally low in sugar and provide a wide range of other nutrients.
- Be cautious with condiments and dressings: Many condiments and dressings, such as ketchup, barbecue sauce, and salad dressings, are high in added sugar. Look for products with no added sugar, or make your own at home.
By being mindful of the sources of added sugar in your diet and choosing fresh, whole foods as much as possible, you can reduce your sugar intake and improve your overall health.
How to Reduce Your Sugar Intake
Reducing your sugar intake can be challenging, but it is essential for maintaining good health. Here are some tips on how to reduce your sugar intake and follow a healthy diet:
Avoid sugary drinks like soda, sports drinks, and fruit juices, which can contain a lot of sugar. Opt for water, herbal tea, or unsweetened beverages instead. To sweeten tea and coffee, use sugar substitutes such as stevia, erythritol, or xylitol to enhance food and drinks without adding calories. Prepare meals from scratch as often as possible. This allows you to control the sugar you add to your food. Instead of eating processed sweets or desserts after meals, choose fresh fruits as a healthier alternative.
Choose high-fiber foods, such as whole grains, fruits, and vegetables, to help you feel full and reduce sugar cravings. Avoid processed snacks like chips and crackers; choose nuts, seeds, or fresh vegetables for snacking on. Be mindful of your portion sizes, especially when you have sugary foods. Eating less can help you reduce your sugar intake and improve your overall health.
For more information on improving your overall health and wellness, please check out the BEMER blog posts on my Independent BEMER Website.