Did you ever think of the amount of sugar you eat in a day? According to official reports, the average American consumes 19.2 teaspoons of sugar a day – which account for 82 grams. So, in a year, that would accumulate to 66 pounds of added sugar. As for the recommended intake of sugar, it is of 25 grams. You can see the discrepancy here.
But why should you consider cutting back on your sugar intake? There are many reasons why you should do that. Not only that it could affect your insulin levels, but it is also harmful to the skin while increasing the risk of obesity.
That is not all, though, you shouldn’t overlook that sugar can potentially increase cholesterol levels, whilst raising blood pressure, and impairing cognitive function, among other things. That being said, while sugar is not all bad, if you’re consuming too much of it, you should definitely do something in this respect. Excesses are rarely good for you.
Eliminate Sugary Drinks
Sodas and juices are overloaded with sugar. And the fact that it takes you a few seconds to drink a glass of juice or soda, you barely realize that you ingest a significant amount of sugar. We are tempted to assume that it is our consumption of doughnuts, chocolates, candy and other sugary foods that harm our health. But soda is just as harmful – and this doesn’t apply to diet coke only.
The sugar in a juice is absorbed almost on the spot. This is why the emergency procedure for someone having a hypoglycemic shock is to offer them orange juice, as it imminently raises the glucose levels. Energy and sports drinks play a crucial role when it comes to beverage consumption, as well. In short, these drinks are overloaded with artificial sweeteners – which are much worse than sugar and other harmful additives.
Satisfy Your Cravings for Sweets The Healthy Way
As opposed to eating a doughnut dipped in chocolate, you could, instead, satisfy your sweet craving by eating a serving of fruit. Since your taste buds are accustomed to the sweetness of chocolates and doughnuts, you might not feel satisfied. But, give it time – if you aim at restricting your intake of this type of foods, you’ll alter your taste buds. All it takes is some consistency and willpower and, before you know it, you’ll be craving apples, watermelon, and other savory fruits.
Nonetheless, you should limit your fruit intake, as well. Also, bear in mind that peeled, cooked or processed fruits equal sugar. For example, applesauce isn’t fruit, it’s sugar.
Read Labels Systematically
Did you know that some of your daily meals include a lot of sugar? And we’re not referring to cookies, chocolate or doughnuts. In truth, many packaged foods entail a lot of added sugars. To be more specific, cereals, bread, jarred salsas and tomato juices, nut butter, salad dressings, and many others could embody notable levels of sugar. Even if you don’t realize this, they add up, significantly increasing your daily sugar intake. For example, just one tablespoon of ketchup entails 4 grams of sugar – which comes in the form of high fructose corn syrup.
So, what can you do in this respect? It’s simple: read the labels vigorously before buying something. The good news is that there are sugar-free options you can choose from, as well.
To conclude, changing your lifestyle isn’t an impossible purpose. Quite the opposite: if there’s a will, there’s a way. Therefore, the steps we included in this article could be a good starting point for limiting your sugar intake and maximizing your health.