Experts agree that having a small amount of added sugar, also known as a simple carbohydrate, in our diets is perfectly safe. However, many Americans ignore the number of sweets and the types of sugar that are in their diets. Sugars hide in our food under different names, and this makes many Americans believe their consumption is lower than it actually is. As a society, Americans are consuming far more than the recommended sugar intake in a day. and it is leading to a large number of health conditions, including an added problem of craving more sweets.
Even though it does not look like we consume a lot of sweet items on a daily basis, the truth is, Americans consume 10 times more than any other food additive. Studies show that the average American consumes at least 3 pounds on a weekly basis, that equals 144 pounds per year. This does not have to be the table product we are used to seeing and can be in any form, including processed products, but it still provides the same health risks.
But why is it so hard to block sweets out of our diets? Sugar is addictive, just like a drug. Our bodies like the way it makes us feel, even if we hate the post sweets crash. Because of the way our brains respond to ingesting sweets, scientists have determined it to be just as addictive as cocaine. If that isn’t scary, I don’t know what is.
How Much Sugar Should You Have Per Day?
Eating too much sugar can have a negative impact on your health. The American Heart Association recommends that men consume no more than 36 grams, or 9 teaspoons of added sugar daily, while women should limit their intake to no more than 25 grams, or 6 teaspoons. If you’re trying to reduce your sugar intake, it’s important to keep track of all the added sugars you consume in a day, including those found in processed foods like canned soups and frozen dinners. However, it is also important not to completely eliminate sugar from your diet as certain foods like fruits contain natural sugars that are beneficial for your health. It’s all about having a balance and making sure that you don’t go overboard when it comes to eating sweet treats.
Do you know there are more than 60 names for added sugar? Try watching for that many names for added sugar on food labels. It would be impossible! Why do they use that many names for something as simple? Because the food market is the perfect place for sneaky wording.
When you are trying to determine the recommended sugar for yourself and your family, you should carefully evaluate how many natural sugars are found in your basic diet. A small amount of added sugar in your diet will not harm most people. However, when you consider all of the places manufacturers can hide it, you will realize that you should avoid refined versions as much as possible.
Sugar Consumption By Country
Sugar consumption is a major issue around the world, with the United States topping the list as the biggest consumer of sugar. According to World Population Review, the per capita sugar consumption in the US is 126.4 grams daily. Other countries that have high levels of sugar consumption include Germany, Netherlands, Ireland, Australia, United Kingdom and Mexico. The United Arab Emirates has the highest level of sugar consumption at 213 kilograms per person annually. This works out to be approximately 53,591 teaspoons per day. It is important for people to be aware of their sugar intake and take steps to reduce it in order to maintain good health.
How Many Grams of Sugar a Day is Good for Weight Loss
According to the World Health Organization, the recommended amount of sugar per day should not equal more than 10% of total carbohydrate intake, but you will see even more health benefits, such as weight loss, if you limit your daily intake to less than 5% of your total carbohydrate intake.
So, can 5% be translated into real-world numbers? A 5% ratio of sugar per day equals approximately 25 grams of recommended sugar intake, which is about 6 teaspoons. Keep in mind this number relates to added sugars and not natural sugar.
Recommended Sugar Intake for Diabetics
It is a common misconception that eating simple carbohydrates causes diabetes. This is not true. Both Type 1 diabetes and type 2 diabetes negatively affect the body’s ability to process glucose and regulate the amount of glucose in your system. The conditions may have similar causes, but they are very different conditions all-together.
Type 1 diabetes is caused by the body attacking the cells normally used to create insulin. As these cells become damaged, they are less capable of producing insulin to manage the body’s blood glucose levels. This type of diabetes is classified as an autoimmune disease.
Type 2 diabetes is a more complex disorder. While it does not have a direct link to the consumption of simple carbohydrates, it can be caused by being overweight, which is caused by ingesting too many simple carbohydrates.
A diabetic consuming more than the daily recommended sugar intake can increase the symptoms experienced and ultimately make them worse. The body has to fight harder to maintain healthy blood glucose levels, and an insulin supplement may become necessary.
A diabetic, depending on how severe their condition is, can usually ingest 20 to 25 grams of sugar per day. To put this into relation, a teaspoon spoon holds approximately 4 grams.
Natural Sugar vs. Added Sugar
Even though it isn’t great for you, a controlled diet that includes added sugar is not a serious problem. However, the FDA recently made an announcement that nutrition labels will be marked accurately with this being in full view for consumers, while natural sugar is just an assumed ingredient.
Even though we are trying to control simple carbohydrates, there is another form of simple carbohydrate called natural sugar, which is found in a number of healthy foods, including fruits and vegetables. Natural sugar is healthier for your body but should still be monitored to ensure that you are not overdoing it. Since it takes longer to digest, it is less likely to cause blood glucose spikes.
Bottom Line
Eating too much sugar can have serious implications for your health. By following the guidelines set by the American Heart Association, you can reduce your sugar intake and ensure that you are taking care of your health. Excessive sugar consumption has been linked to several diseases including diabetes and heart disease, which is why it is important to be mindful of how much sugar is in our food and drinks. Having adequate health insurance can help mitigate some of the risks associated with these conditions so it’s important to make sure you have the coverage you need should any medical issues arise from overindulging on sugary foods.