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How Much Sugar is Too Much?

 It’s official! Organizations and governments are (finally) declaring a maximum amount of daily sugar intake. So, how much sugar is too much?

While guidelines may be a  step forward, there are still a few problems. One – they don’t all agree with each other. And, two, I don’t necessarily agree with them either.

We all know sugar is NOT a health food. It isn’t full of nutrition, and excess consumption is not associated with great health. And yet, so many people are addicted to sugar and it’s destroying their health.

ProTip – I have a 5-day sugar free challenge that is free and includes meal plan guides and recipes. Give it a try and get a jump start on breaking your sugar addiction. Get started here.

The problem is that sugar is everywhere. It’s naturally occurring. It’s also added to just about every processed food there is. And this “added sugar” is a factor in many chronic diseases we see today. Sugar is inflammatory. Too much is associated with weight gain, diabetes, heart disease, cancer, and cavities. Too much sugar is a huge health risk, no matter how you look at it.

So let’s talk about how much sugar is “too much.”

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Added sugar vs. naturally occurring sugar. What do some of the officials say?

Before we talk about the “official” numbers (and why I don’t agree with them), you need to know the difference between “added” sugar and “naturally occurring” sugar.

Fruit and other healthy whole foods contain sugar. They also contain water, fiber, vitamins, minerals, and other phytochemicals. They are good for you. Eating fruits and vegetables is a well-proven way to reduce the risks of many chronic diseases.

“Added sugars,” on the other hand, are concerning. In 2013, the American Heart Association calculated that about 25,000 deaths per year were due to sweetened beverages. “Added sugars” are also in baked goods, candies, soups, sauces, and other processed foods. You can find sugar on the ingredient list under many names, often ending in “-ose.” These include glucose, fructose, sucrose, etc.

So, “Total sugars” = “Naturally occurring sugars” + “Added sugars.”

The “official” change is the new Nutrition Facts tables. You may know they declare the amount of sugar, but don’t give it a %DV (% daily value). This means they’ve never had a “benchmark” maximum daily value to use. They haven’t declared how much is too much. Now, we have implemented a %DV for sugar.

In the USA, the labels are not declaring “total” sugars but will differentiate between naturally occurring and added sugars. They have decided on a %DV maximum of 50 g of “added” sugars each day. Unfortunately, this is still more than the American Heart Association’s recommended maximum of 24 g/day added sugar for women, and 36 g/day added sugar for men.

And, in 2008, the average daily total sugar intake in the USA was 76.7 grams per day. This is way above the max % DV and over three times the amount recommended by the AHA.

What is a better daily sugar goal?

While these official numbers are a step in the right direction, they’re not what I would recommend.

For one thing, I’d ditch as many processed foods as possible, regardless of their sugar content. There are a ton of studies that show that processed foods are bad for your health. Period. I wouldn’t recommend eating your “daily value” of sugar from sweetened processed foods. I don’t recommend even 50 g of “added” sugar per day. Get your sugar from whole, unprocessed fruits first.

Second, you don’t even need to max out your daily sugar intake. I promise! Try to reduce your sugar intake below these “official” amounts for an even better goal.

Tips to reduce your sugar intake

Here are some of my most popular recommendations to reduce your sugar intake, so you don’t get too much:

  • Reduce (or eliminate) sugar-sweetened beverages; this includes soda pop, sweetened coffee/tea, sports drinks, etc. Instead, have fruit-infused water. Or try drinking your coffee/tea “black” or with a touch of cinnamon or vanilla instead.
  • Reduce (or eliminate) your desserts and baked goods and bake your own instead. You can easily reduce the sugar in a recipe by half.
  • Instead of a granola bar (or other sugary snacks), try fruit, a few nuts, or veggies with hummus. These are easy grab-and-go snacks if you prepare them in a “to-go” container the night before.
  • Give my 5 Day Sugar-Free Challenge a try and get a jump start on breaking your sugar addiction. Click here to get started.

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References

https://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm#images
http://www.heartandstroke.ca/get-healthy/healthy-eating/reduce-sugar
http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Added-Sugars_UCM_305858_Article.jsp#.WXYtbYjys2w
https://authoritynutrition.com/how-much-sugar-per-day/
http://www.precisionnutrition.com/truth-about-sugar
http://www.health.harvard.edu/staying-healthy/how-to-break-the-sugar-habit-and-help-your-health-in-the-process
http://www.health.harvard.edu/staying-healthy/how-to-spot-and-avoid-added-sugar
http://www.health.harvard.edu/blog/eating-too-much-added-sugar-increases-the-risk-of-dying-with-heart-disease-201402067021

 

 

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