The effects of over consumption of sugar on our health
Most of us are entirely fascinated to have sugar candies, cakes, sweet drinks, knowingly or unknowingly. I think many people are aware of the detrimental effects of consuming a tremendous quality of the sugar. Some may know that there are some statistics in regards to the limitation of sugar per day. As per the American Heart Association (AHA), six teaspoons per day is adequate for women (added sugar can be in any form) and nine teaspoons for men.
The American Heart Association (AHA) recommends no more than six teaspoons (25 grams) of added sugar per day for women and nine teaspoons (38 grams) for men.1 The AHA limits for children vary depending on their age and caloric needs, but range between 3-6 teaspoons (12 - 25 grams) per day. Source
But the recommendations according to World Health Organization (WHO) is little different.
World Health Organization's (WHO) recommendation that no more than 10% of an adult's calories – and ideally less than 5% – should come from added sugar or natural sugars in honey, syrups and fruit juice. For a 2,000-calorie diet, 5% would be 25 grams. Source
The numbers seem to be no more than I think each of you must be thinking that no one can cross the limit per day. But the picture is radically different when it comes to reality. The sugar in one 350 grams or 12 oz soda contains sugar as much as it is an orange, sixteen strawberries, and two plums, according to the UCSF. Therefore, it is imperative to have sweet drinks, sodas with the relative information. There are many health hazards for the massive amount of consumption of sugar, one of which is weight gain.
However, many groundbreaking studies are bringing awareness on the various health effects of the massive amount of the sugar. A study from the University of Surrey, even a healthy person could suffer from the cardiovascular disease as much as the nonhealthy person when sugar consumer in larger qualities. They have made an experiment on two groups of men of low liver fat and high liver fat. They were asked to have high and low amounts of sugar for about 12 weeks. As a result, researchers found that people of high-level fat were prone to the risk of cardiovascular diseases, heart attack. The results of the healthy persons are pretty much like this.
When the group of healthy men with a low level of liver fat consumed a high amount of sugar, their liver fat increased, and their fat metabolism became similar to that of the men with NAFLD - non-alcoholic fatty liver disease. Source
Regardless of the health, everyone is at the risk of cardiovascular diseases, when consumed more sugar per day. One should be aware of all added sugar names mentioned in the ingredients list of any food item. Some of them are dextrose, fructose, glucose, corn syrup, honey, molasses and many.
There are many alternatives to alleviate this problem. You could use natural sugars like fruits, which also contains sugar to some extent but it also has fibre in it. Prepare smoothies by including dates, bananas, or any other natural sources. It not only gives the delicious taste but also offers us an abundance of health.
Good post, thank you.
I too, did a post a few weeks ago about sugar. Personally, I believe it's poison in every sense of the word, at least at the levels it's consumed. I watched a documentary entitled, "Sugar Coated," on Netflix a few weeks ago, that should be mandatory viewing for every person on the planet! I'd bet most people don't know that a single soda per day increases your chance of getting Diabetes by 29 percent! Also, some 75% of all packaged foods are spiked with sugar, oftentimes (as you mentioned), using one of some (60) different terms to identify (hide) it. Right now in the US, 50% of the population either has Diabetes, or is at high risk for it. That is insanity! If 50% of the population was committing suicide, or attempting it, we'd be outraged, horrified, mystified, and scrambling to do something about it.
Some of the confidential documents of the sugar industry that were discovered, showed tactics extremely similar to those used by the tobacco industry. These people have long known what they were selling, but did everything they could to hide the truth, and spread lies!
I strongly suggest everyone view 'Sugar Coated,' if possible.
Oh, you have a new follower.
In addition to obvious sugar, everyone needs to be aware of foods that convert straight to sugar in the blood stream such as breads, crackers, pastas, white potatoes, rice, corn, fruit juice. People really have no idea how much sugar they are consuming every day. Recommendation from functional medicine stand point is to only consume 25 grams of fructose a day from fruit. If pre diabetic or showing other markers like elevated triglycerides, that should go down to 15 grams!
Sugar is one thing I have a hard time with even though I've always known its awful. I was cursed with a sweet tooth. Or two lol. I mostly stay away from sugar but man when I see cookies in the grocery store it sure is tempting...
9 teaspoons?! Any product in the supermarket has more than the daily recommended amount of sugar.
dcrypto, Excellent Blog. Personally I have cut down on the calories and sugar intake. I do the occasional Sugar Fee Gum or use Steevia for sweetening. So I have a sweep tooth indeed.. Followed, upvoted and resteeemed.
While reading this im drinking an energy drink with 21mg of sugar, which turns out to be 6 cubes of sugar. I feel horrible ☹️. Good write up tho mate, very important reading
Have you seen that film, "That Sugar Film"? Really amazing documentary that goes into a ton of this detail and is really well produced too. Totally blew our minds:
Yes one should avoid extra sugar in diet and diabetic patients must know it. Very good information
Mass amounts of sugars also helps feed cancer cells.
I know it but, it's so deceiving often.
Breakfast is healthy and comfortable @bakabou159704