How Much SUGAR Do You Consume?
How many grams of sugar do you consume in a day? 50g? 100g? Most clients that I begin working with are close to 100g of added sugar a day. Most people don’t realize just how much sugar is in the food they eat. From condiments, snack foods, cereal, bacon, etc. If you look at the nutrition label of common brands of bacon, you will notice 0g sugar on the nutrition label. So, you think that there is 0g of sugar in the bacon you are about to purchase. But wait! If you read the ingredients list, you notice sugar is the third ingredient. So how can this be? How can there be sugar in the ingredients list but the nutrition label states 0g of sugar? It’s simple really. The FDA states that if the food has less than .5g of sugar per labeled serving then the sugar does not have to be listed on the nutrition label. Food manufactures know this and use this to their advantage. Read labels! Not only nutrition labels but the ingredient list as well. (https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=101.60)
Sugar has been linked to heart disease. For a heart healthy diet, the AHA (American Heart Association) recommends that women keep their daily added sugar to six teaspoons (24g) a day. Men no more than nine teaspoons (36g) a day. And children no more than four teaspoons (16g) a day. To put this into perspective, a 12 ounce can of soda is about eight teaspoons (32g) of sugar. On average, Americans consume 2 to 3 pounds (908 grams to 1362 grams) of sugar a week, which is approximately 130 to 195 grams per day. This is clearly over five times the amount recommended daily.
Sugar suppresses the immune system. Consuming 100 grams of sugar suppresses your immune system by 40%, leaving you vulnerable to infections and disease. With so much sugar stacked into everyday foods such as cereals, boxed snacks, juices, sports drinks, energy drinks, etc., it is not hard at all to arrive at this lucky number of 100 grams a day. High amounts of sugar also increase triglycerides and LDL (the bad cholesterol) and decreases HDL (the good cholesterol).
Processed and refined sugars come from denatured grains that are devoid of their essential nutrients, thus making it difficult to metabolize and ultimately leading to inflammation. For example, when you eat too many processed and refined sugars such as high fructose corn syrup, they are converted into palmitic acid which is a long chain saturated fatty acid that creates an inflammatory response. The palmitic acid circulates in the blood and is stored in the muscle tissue & your organs, leaving you at risk of metabolic syndrome, heart disease, & diabetes to name a few.
Sugar stimulates high amounts of insulin. When your insulin is high you store fat for later use. So, you gain weight. Sugar creates fat cells.
Changes to make today: keep your daily added sugars to 24g (women) and 36g (men).
Become familiar with the many names for sugar. Agave nectar, barley malt, beet sugar, brown sugar, buttered syrup, cane juice crystals, cane sugar, caramel, corn syrup, corn syrup solids, confectioner’s sugar, carob syrup, castor sugar, date sugar, demerara sugar, dextran, dextrose, diastatic malt, diatase, erythritol, ethyl maltol, fructose, fruit juice, fruit juice concentrate, galactose, glucose, glucose solids, glycerol, golden sugar, golden syrup, grape sugar, high fructose corn syrup, honey, icing sugar, invert sugar, isomalt, lactitol, lactose, maltitol, maltodextrin, maltose, malt syrup, mannitol, maple syrup, molasses, muscovado sugar, panocha, raw sugar, refiner’s syrup, rice syrup, saccharose, sorbitol, sorghum syrup, sucrose, sugar, treacle, turbinado sugar, xylitol, xylose.