Reduce Your Daily Sugar Intake
There’s no denying that sugar and obesity are intrinsically linked. Think of it this way, the more sugar you eat, the more effective your body is in absorbing it; and the more you absorb, the fatter you will get. Without a low daily sugar intake, complications like diabetes can also result and cause long-term complications. To extend your life, reduce your sugar intake.
All Things in Moderation
The recommended daily intake of sugar isn’t zero grams, however. That’s just not realistic. Nutrition experts recommend that the average person has about 12 teaspoons of sugar per day, or no more than 40 grams. And their recommendations focus on natural sugars, mostly the sugars found in fruit. A health tip that you may not be aware of is when you ingest sugar, you should also ingest fiber. This reduces the damage on the body from sugar. Nature is smart. While there are high concentrations of sugar in fruit, for every gram of sugar, there is usually 2 grams of fiber.
The real killer is fructose and that includes high fructose corn syrup as it has been noted to be severely harmful to your health, as well as many other processed substances. You need to avoid fructose at all costs. It is a literal poison to your body. If you can find products that use raw sugars this is the most preferred. Natural sweeteners can help sweeten your food without the high restrictions on daily amounts and the negative side effects of refined sugars. Just look at refined sugars as “white death”.
How to Cut Down On Your Daily Sugar Intake
Most people are consuming far more sugar than they realize. The recommended daily sugar intake is a mere 40 grams. And while 40 grams may sound like a high daily allowance, it’s quite small in comparison to the amount of refined sugars contained in sodas, chocolate, desserts, and other sweets. For example, whole milk contains 11 grams per serving … 11 grams and that is in milk! To cut down, you must first know what your daily limit is, which you should talk to your doctor about. Then, prioritize your favorite sugary foods within your new constraints. Place special emphasis on more healthy sources of sugar, like fruits. Everything that doesn’t fit in your new plan must be eliminated in order to preserve your good health. Research shows if you are being mindful of your sugar intake and knowing what to look for is key to reducing your weight and reduce your chances of major health risks.
Fruit juices, while we assume are healthy for us are nearly as detrimental as soda drinks. This is because a glass of juice is loaded with fructose, and causes the benefits of the antioxidants to be lost. It is important to keep in mind that fructose with fiber is not evil, it is when you consume fructose without fiber that it will absolutely devastate your biochemistry and physiology. The average daily fructose dose intake is 120 grams per day which exceeds the recommend daily limit by 300 percent!
Get Your Sugar Fix
Because of the rising occurrence of Type-2 diabetes, as well as a consumer market that is well aware of sugar’s problems, many of your favorite indulgences may be available in sugar-free form. These alternatives, such as sugar-free pies, chocolates, and cookies, use natural or non-sugar sweeteners and can help you satisfy your sweet tooth without blowing your sugar intake into next week. As with all treats of this nature, it’s important to enjoy in moderation. Even sugar-free pie can upset other parts of a healthy diet.
Sugar Intake 101
- Research shows sugar can suppress your immune system and reduce your defenses against infectious diseases.
- Sugar could produce a significant rise in your total cholesterol, triglycerides and bad cholesterol. This will decrease your good cholesterol that will help keep you healthy.
- Sugar feeds cancer cells and has been linked with the development of cancer of the breast, ovaries, prostate, rectum, pancreas, biliary tract, lung, gallbladder and stomach.
- Sugar could cause a decrease in your eyesight.
- Sugar could potentially cause autoimmune diseases such as: arthritis, asthma, and multiple sclerosis.
- Sugar could cause a decrease in your insulin sensitivity. therefor can cause an abnormally high insulin levels and eventually cause diabetes.
- Sugar may cause toxemia in women and potentially the fetus during pregnancy.
- Sugar may cause high blood pressure in overweight and obese people.
Also you need to understand that high fructose corn syrup is very inexpensive and it is added to virtually every processed food you find now a days. If you consumed no soda or fruit, it is very easy to exceed the recommended 40 grams in hidden fructose with in your diet.
Be Mindful of Fiber
While sugar has been known to provide a short-term fix to hunger, it tends to disappear quite quickly and provoke a new craving within an hour or two. Conversely, a diet low in sugar and high in fiber will keep you feeling full for between three and five hours. Add in the nutritional and digestive benefits of fiber, as well as the fact that it’s found in many of the healthier breakfast cereals, and it’s a great way to feel full and reduce your sugar cravings.
Diabetes and Weight Control
There is absolutely no denying that a diet high in sugar (or a diet that simply doesn’t measure sugar intake) will lead to Type-2 diabetes. Diabetes is a disease that is centered around the body’s level of blood sugar; a diet high in sugar and cause swings between high and low blood sugar levels and result in an overall imbalance. The only result of this is Type-2 diabetes, which can be a truly debilitating disease that causes lost limbs, infections, and other complications. Likewise, sugary foods are high in calories and do not satisfy hunger for an extended period of time. This results in increased eating, excessive caloric intake, and obesity. Sugar and obesity are strongly linked, as are obesity and diabetes.
Overall, the reasons to monitor your sugar intake are many. Luckily, there are options to reduce sugar intake and make it both practical and enjoyable. This attention to detail will pay dividends in terms of increased health and longer life expectancy.