Isn’t It Time For You To Break Up With Sugar?

You can’t live a day without hearing that sugar is bad for you.  I know that some people are tired of hearing about it and plenty more are fed up with leaders that have decided to launch a war on sugar. The best example is Mayor Bloomberg that wants to eliminate extra-large sodas from being sold in New York City.

Still, if you’re trying to maintain a healthy lifestyle you can’t deny that sugar plays a role in your success.  Sugar is a substance that has 16 calories per teaspoon and zero nutritional value.  Eating too much sugar adds inches to our abs, buns and thighs without supplying any of the daily requirements for vitamins, minerals and other nutrients. It’s no secret.  Sugar makes us fat.

But a new study shows that sugar does more than that.  Researchers from the Stanford University School of Medicine, the University of California Berkeley, and the University of California San Francisco have found a direct link between sugar and diabetes.  You might think that’s not new news.  But, while  sugar has been the prime suspect, the theory that it actually causes diabetes has yet to be proven until now.

Sugar bow

The team of researchers analyzed a decade’s worth of food supply data from the United Nations that looked at diabetes rates and sugar availability across 175 countries.  Researchers concluded that for every extra 150 calories from sugar per person per day, diabetes prevalence rises by 1.1%.  The study also showed that reduced exposure to sugar was linked to a lower risk of diabetes.

If that’s not bad enough, growing evidence shows that Alzheimer’s is primarily a metabolic disease that is caused directly by the brain’s impaired response to insulin.  The evidence is so compelling some researchers are proposing reclassifying Alzheimer’s disease as Type 3 diabetes.

Even if you’re not convinced that consuming too much sugar puts you at risk for diabetes or Alzhemier’s, there’s no denying it is a big factor when it comes to weight management including getting rid of unwanted pounds and keeping them off.

Where’s The Sugar?

We’ve come to think of sugary beverages as the culprit that’s responsible for excessive sugar consumption and sugar addiction.  But sugar is lurking in places you might never think to look. Below is an infographic that show the foods and beverages that are loaded with sugar and just how much they contain.

fructose overload infographic

Discover the fructose content of common foods, beverages, sauces, and even sugar substitutes in our infographic “Fructose Overload

Why You Should Track Your Sugar

The World Health Organization (WHO) suggests that no more than 10 percent of your total daily calories come from added sugar. The American Heart Association recommends that women eat less than six teaspoons of added sugar every day, and that men should not eat more than nine teaspoons of added sugar. That’s about 100 and 150 calories for women and men, respectively.

If you look back at the infographic you’ll see that a glass of orange juice, a small bowl of raisin bran and a salad with low-fat Thousand Island dressing puts you over the limit. Getting the amount of sugar you eat under control might be the single most important thing that you do for your health and waistline.

The first step in breaking off your relationship with sugar is to find out how much you’re consuming each day and put an action plan in place to reduce that amount to get it close to the WHO’s recommendation.   A downloadable app like Fooducate that scans bar codes on food labels can quickly alert you to the amount of sugar in foods and help you make better selections.

Make it a habit to track sugar intake daily and work on making small, yet significant changes to reduce the amount of sugar you consume each day.

What tips do you have to reduce the amount of sugar you eat?

If you liked this article, you might also like: It’s Ture.  High Fructose Corn Syrup Is Worse For You Than The Other Sugars

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  1. Eva Dorris says:

    Here is another reason for avoiding sugar. Proportunately, consumers pay more for sugar than any other additive put into our food supply.
    Also please email me any references that you have to the relationship of sugar and Alzheimer’s. I have learned that Alzheimer’s is now sometimes being referred to as “type three diabetes”. The information that I have is meager and I would like any additional information that is available. Thanks.
    check here

    • Hi Eva. The cost of sugar, as you point out, may be the best reason. The sugar and Alzheimer’s connection is relatively new but the research is pretty significant. I will email you the article. Plus, your comment has inspired me to write more on the topic for which I thank you. Best wishes, Karen