For most people, indulging in an occasional cookie, ice cream cone or candy bar isn鈥檛 a big deal. However, too much of these good things can impact your health in some serious ways.
According to the American Heart Association, men should try to limit their daily sugar intake to 150 calories (about 9 teaspoons), while women and kids are advised to max out at 100 calories (6 teaspoons) 鈥斅爉uch lower than the 17 teaspoons the average American consumes each day! A can of soda here, a donut there, and dietary sugar adds up in a hurry.
The bitter side of sweet
Eating too much sugar can contribute to a number of health risks, perhaps the most obvious being weight gain and obesity. In fact, foods with added sugar are often one of the first things overweight people are advised to limit or cut out completely.
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If not controlled, excess sugar intake may affect the pancreas鈥檚 ability to produce insulin, resulting in blood sugar fluctuations that over time can lead to pre-diabetes and Type 2 diabetes. Research also suggests that high sugar consumption may be associated with elevated risks for other serious health conditions including high blood pressure, inflammation, heart disease, cognitive decline and even some cancers, not to mention acne and tooth decay.
Easy ways to cut back on sugar
Are you guilty of giving in to frequent sweet tooth cravings? There are easy and relatively painless ways to cut back on your sugar intake. Out of sight is out of mind. Remove immediate temptation by getting rid of that cookie jar and snack bowl you usually keep out on full display in your kitchen and mindlessly dip into all throughout the day.
Read food labels. Most people don鈥檛 realize just how many processed foods contain hidden sweeteners, and you may be surprised to discover how much sugar you鈥檙e really taking in. Pay close attention to any words ending in 鈥渙se鈥 (fructose, sucrose, glucose) and corn syrup, cane sugar, honey, caramel and molasses in lists of ingredients.
As with any other addictive substance, it鈥檚 hard to quit sugar cold turkey. Scaling back your intake a little at a time may make it easier for your body to acclimate. Try adding one spoonful of sugar to your morning coffee instead of the three you usually dump in out of habit. You might not even notice the difference. Or allow yourself to enjoy a single soft drink at restaurants, then turn down the free refills and ask for sparkling water with lemon instead.
Learn to love fruit. When you鈥檙e in the mood for something sweet, a banana or crisp apple can scratch that itch without a lot of calories and processed sugar.
Eat mindfully. If you really want a cookie and nothing else will do, order one of your favorite varieties and then savor it slowly, setting it down between small bites to make it last longer. Over the long run, small changes can add up to big results.聽
